Greek Yogurt vs Regular Yogurt: Calories and Nutrition Compared (2026)

Greek yogurt contains 10.2 g of protein and 59 calories, while regular yogurt has 5.3 g of protein and 63 calories. Therefore, Greek yogurt is higher in protein and lower in calories.

Greek yogurt and regular yogurt are popular dairy products, each with distinct nutritional profiles. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Greek Yogurt and Regular Yogurt?

Greek yogurt is a thicker, creamier yogurt made by straining whey from regular yogurt. It typically has higher protein content and lower sugar levels. Regular yogurt is a fermented dairy product made from milk and live cultures. It has a smoother texture and is often sweeter than Greek yogurt.

Greek Yogurt vs Regular Yogurt: Nutrition Side by Side

Below is a side-by-side comparison of Greek yogurt and regular yogurt, showcasing their nutritional values.

Nutrient (per 100 g)	Greek yogurt (plain, nonfat)	Yogurt (plain, low-fat)
Calories	59 kcal	63 kcal
Protein	10.2 g	5.3 g
Carbs	3.6 g	7.0 g
Sugar	3.2 g	7.0 g
Fat	0.4 g	1.6 g
Fiber	0 g	0 g
Sodium	36 mg	70 mg

Which Is Better, Greek Yogurt or Regular Yogurt?

For weight loss: Greek yogurt has 59 calories, while regular yogurt has 63 calories. This makes Greek yogurt a slightly better option for those focused on calorie reduction.

For muscle and protein: With 10.2 g of protein, Greek yogurt significantly outperforms regular yogurt, which contains only 5.3 g of protein. This makes Greek yogurt preferable for muscle-building.

For low-carb or low-sugar: Greek yogurt has 3.6 g of carbs and 3.2 g of sugar, compared to regular yogurt's 7.0 g of carbs and 7.0 g of sugar. Therefore, Greek yogurt is better for low-carb or low-sugar diets.

How to Track Greek yogurt and Regular yogurt Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified per-100g nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which yogurt has more protein?

Greek yogurt has 10.2 g of protein, while regular yogurt has 5.3 g of protein. Therefore, Greek yogurt has more protein.

Which yogurt has fewer calories?

Greek yogurt contains 59 calories, whereas regular yogurt contains 63 calories. Thus, Greek yogurt has fewer calories.

What is the carbohydrate content in Greek yogurt?

Greek yogurt has 3.6 g of carbohydrates per 100 g. In contrast, regular yogurt has 7.0 g of carbohydrates.

How much sugar is in regular yogurt?

Regular yogurt contains 7.0 g of sugar per 100 g. Greek yogurt has a lower sugar content of 3.2 g.

What is the fat content in Greek yogurt?

Greek yogurt has 0.4 g of fat per 100 g, while regular yogurt has 1.6 g of fat per 100 g.

What is the sodium content in both yogurts?

Greek yogurt contains 36 mg of sodium, whereas regular yogurt has 70 mg of sodium per 100 g.

Key Takeaways

• Greek yogurt has 59 calories per 100 g.
• Regular yogurt has 63 calories per 100 g.
• Greek yogurt contains 10.2 g of protein.
• Regular yogurt contains 5.3 g of protein.
• Greek yogurt has 3.6 g of carbs and 3.2 g of sugar.
• Regular yogurt has 7.0 g of carbs and 7.0 g of sugar.