Egg White vs. Greek Yogurt

Nutrition comparison of Egg White and Greek Yogurt


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

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

For a quick recap of significant nutrients and differences in egg white and greek yogurt:

  • Both greek yogurt and egg white are high in protein.
  • Greek yogurt has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than egg white.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of egg white 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: Egg White (Egg, white, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Greek Yogurt src

Calories and Carbs

calories

Egg white has 29% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to greek yogurt per calorie. Egg white has a macronutrient ratio of 91:6:3 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Greek Yogurt
Protein 91% 55%
Carbohydrates 6% 22%
Fat 3% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and egg white are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

The carbs in greek yogurt and egg white are both made of 100% sugar.

sugar

Greek yogurt and egg white contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and egg white has 0.71g of sugar.



Protein

protein

Both greek yogurt and egg white are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

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

cholesterol

Egg white has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Greek yogurt and egg white contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Egg White Greek Yogurt
Thiamin 0.004 MG 0.044 MG
Riboflavin 0.439 MG 0.233 MG
Niacin 0.105 MG 0.197 MG
Pantothenic acid 0.19 MG 0.47 MG
Vitamin B6 0.005 MG 0.055 MG
Folate 4 UG 12 UG
Vitamin B12 0.09 UG 0.52 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 15 times more calcium than egg white - greek yogurt has 115mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Greek yogurt and egg white contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Greek yogurt and egg white contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and egg white has 163mg of potassium.




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: Egg White (Egg, white, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Egg White g

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