Protein Shake vs Greek Yogurt: Calories and Nutrition Compared (2026)

Greek yogurt is higher in protein with 10.2 g compared to 6.6 g in protein shake. Protein shake has slightly more calories at 61 compared to 59 in Greek yogurt.

When comparing protein shake and Greek yogurt, both foods provide unique nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Protein Shake and Greek Yogurt?

A protein shake is a beverage made by mixing protein powder with water or milk, often used as a supplement to increase protein intake. Greek yogurt is a thick, creamy dairy product made by straining regular yogurt to remove whey, resulting in higher protein content and a tangy flavor.

Protein Shake vs Greek Yogurt: Nutrition Side by Side

The following side-by-side comparison highlights the nutritional differences between protein shake and Greek yogurt.

Nutrient (per 100 g)	Protein shake	Greek yogurt (plain, nonfat)
Calories	61 kcal	59 kcal
Protein	6.6 g	10.2 g
Carbs	0.8 g	3.6 g
Sugar	0.6 g	3.2 g
Fat	3.4 g	0.4 g
Fiber	0.4 g	0 g
Sodium	72 mg	36 mg

Which Is Better, Protein Shake or Greek Yogurt?

For weight loss: Protein shake has 61 calories, while Greek yogurt has 59 calories, making Greek yogurt slightly lower in calories.

For muscle and protein: Greek yogurt contains 10.2 g of protein, surpassing the 6.6 g found in protein shake, making it a better option for protein intake.

For low-carb or low-sugar: Protein shake has 0.8 g of carbs and 0.6 g of sugar, while Greek yogurt has 3.6 g of carbs and 3.2 g of sugar, making protein shake lower in both.

How to Track Protein shake and Greek yogurt Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Greek yogurt has 10.2 g of protein, while protein shake has 6.6 g.

Which has fewer calories?

Greek yogurt has 59 calories, while protein shake has 61 calories.

What are the carbohydrate contents?

Protein shake contains 0.8 g of carbs, while Greek yogurt contains 3.6 g.

How much sugar is in each?

Protein shake has 0.6 g of sugar, whereas Greek yogurt has 3.2 g.

What is the fat content of each?

Protein shake has 3.4 g of fat, while Greek yogurt has 0.4 g.

How much sodium do they contain?

Protein shake contains 72 mg of sodium, while Greek yogurt contains 36 mg.

Key Takeaways

• Protein shake has 61 calories per 100 g.
• Greek yogurt has 59 calories per 100 g.
• Protein shake contains 6.6 g of protein.
• Greek yogurt contains 10.2 g of protein.
• Protein shake has 0.8 g of carbs.
• Greek yogurt has 3.6 g of carbs.