Almond Milk vs. Greek Yogurt

Nutrition comparison of Almond Milk and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and greek yogurt:

  • Both greek yogurt and almond milk are high in calcium.
  • Almond milk has 14.3 times less saturated fat than greek yogurt.
  • Almond milk has 3.8 times less calories than greek yogurt.
  • Almond milk has signficantly more Vitamin E than greek yogurt.
  • Greek yogurt has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than almond milk.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of almond milk and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Almond Milk src
Image of Greek Yogurt src

Calories and Carbs

calories

Almond milk has 3.8 times less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is much lighter in protein, heavier in carbs and much heavier in fat compared to greek yogurt per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Greek Yogurt
Protein 10% 55%
Carbohydrates 34% 22%
Fat 56% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and almond milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than greek yogurt - almond milk has 0.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and almond milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 23 times more protein than almond milk - greek yogurt has 10g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has 14.3 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

trans fat

Both greek yogurt and almond milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and almond milk does not contain significant amounts.

cholesterol

Almond milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and almond milk does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than almond milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than almond milk - greek yogurt has 90ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Almond milk has more Vitamin D than greek yogurt - almond milk has 41iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Almond milk has signficantly more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

Vitamin K

Greek yogurt and almond milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and greek yogurt contain significant amounts of niacin.

Almond Milk Greek Yogurt
Thiamin ~ 0.044 MG
Riboflavin 0.01 MG 0.233 MG
Niacin 0.07 MG 0.197 MG
Pantothenic acid 0.01 MG 0.47 MG
Vitamin B6 ~ 0.055 MG
Folate 1 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Both greek yogurt and almond milk are high in calcium. Almond milk has 60% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Greek yogurt and almond milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Greek yogurt has 110% more potassium than almond milk - greek yogurt has 141mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, almond milk has more linoleic acid than greek yogurt per 100 grams.

Almond Milk Greek Yogurt
other omega 6 ~ 0.002 G
linoleic acid 0.252 G 0.065 G
Total 0.252 G 0.067 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does greek yogurt or almond milk contain more calories in 100 grams?
Almond milk has 3.8 times less calories than greek yogurt - greek yogurt has 73 calories in 100g and almond milk has 15 calories.

Is greek yogurt or almond milk better for protein?
Greek yogurt is a great source of protein and it has 23 times more protein than almond milk - greek yogurt has 10g of protein per 100 grams and almond milk has 0.4g of protein.

Does greek yogurt or almond milk have more carbohydrates?
By weight, both greek yogurt and almond milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

Does greek yogurt or almond milk contain more calcium?
Both greek yogurt and almond milk are high in calcium. Almond milk has 60% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and almond milk has 184mg of calcium.