Greek Yogurt vs. Chicken
Nutrition comparison of Greek Yogurt and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and chicken:
- Both greek yogurt and chicken are high in protein.
- Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate.
- Chicken is an excellent source of potassium.
- Greek yogurt has 60% less saturated fat than chicken.
- Greek yogurt has 9.7 times less cholesterol than chicken.
- Greek yogurt has signficantly more Vitamin A than chicken.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and greek yogurt has 61% less calories than chicken - greek yogurt has 73 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, greek yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Chicken | |
|---|---|---|
| Protein | 55% | 49% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and chicken are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both greek yogurt and chicken are high in protein. Chicken has 134% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Greek yogurt has 60% less saturated fat than chicken - greek yogurt has 1.2g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both greek yogurt and chicken are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Greek yogurt has 9.7 times less cholesterol than chicken - greek yogurt has 10mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than chicken - greek yogurt has 0.8mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than chicken - greek yogurt has 90ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Greek yogurt and chicken contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Greek yogurt and chicken contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate. Both greek yogurt and chicken contain significant amounts of riboflavin and Vitamin B12.
| Greek Yogurt | Chicken | |
|---|---|---|
| Thiamin | 0.044 MG | 0.121 MG |
| Riboflavin | 0.233 MG | 0.302 MG |
| Niacin | 0.197 MG | 7.107 MG |
| Pantothenic acid | 0.47 MG | 1.327 MG |
| Vitamin B6 | 0.055 MG | 0.538 MG |
| Folate | 12 UG | 2 UG |
| Vitamin B12 | 0.52 UG | 0.51 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 13 times more calcium than chicken - greek yogurt has 115mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Chicken has 22 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Chicken is an excellent source of potassium and it has 380% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than greek yogurt per 100 grams.
| Greek Yogurt | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.007 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 0.065 G | 1.818 G |
| Total | 0.065 G | 1.838 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Greek Yogurt g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or chicken contain more calories in 100 grams?Chicken is high in calories and greek yogurt has 60% less calories than chicken - greek yogurt has 73 calories in 100g and chicken has 189 calories.
Is greek yogurt or chicken better for protein?
Both greek yogurt and chicken are high in protein. Chicken has 130% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken has 23.3g of protein.
Does greek yogurt or chicken contain more calcium?
Greek yogurt is a rich source of calcium and it has 13 times more calcium than chicken - greek yogurt has 115mg of calcium in 100 grams and chicken has 8mg of calcium.
Does greek yogurt or chicken contain more potassium?
Chicken is a rich source of potassium and it has 380% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and chicken has 677mg of potassium.