Greek Yogurt vs. Chicken Leg

Q: Does greek yogurt or chicken leg contain more protein?

Both greek yogurt and chicken leg are high in protein . Chicken leg has 65% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken leg has 16.4g of protein.

Q: Does greek yogurt or chicken leg have more saturated fat?

Greek yogurt has 72% less saturated fat than chicken leg - greek yogurt has 1.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

Nutrition comparison of Greek Yogurt and Chicken Leg

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

For a quick recap of significant nutrients and differences in greek yogurt and chicken leg:

Both greek yogurt and chicken leg are high in protein.
Chicken leg has more niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate.
Chicken leg is a great source of potassium.
Greek yogurt has 72% less saturated fat than chicken leg.
Greek yogurt has 8.3 times less cholesterol than chicken leg.
Greek yogurt is an excellent source of calcium.

Detailed nutritional comparison of greek yogurt and chicken leg 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Chicken leg is high in calories and greek yogurt has 66% less calories than chicken leg - greek yogurt has 73 calories per 100 grams and chicken leg has 214 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Greek Yogurt	Chicken Leg
Protein	55%	31%
Carbohydrates	22%	~
Fat	24%	69%
Alcohol	~	~

carbohydrates

Both greek yogurt and chicken leg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

sugar

Chicken leg has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chicken leg does not contain significant amounts.

Protein

protein

Both greek yogurt and chicken leg are high in protein. Chicken leg has 65% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Greek yogurt has 72% less saturated fat than chicken leg - greek yogurt has 1.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

Both greek yogurt and chicken leg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.

cholesterol

Greek yogurt has 8.3 times less cholesterol than chicken leg - greek yogurt has 10mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt and chicken leg contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.

Vitamin A

Greek yogurt has 221% more Vitamin A than chicken leg - greek yogurt has 90ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.

Vitamin D

Chicken leg and greek yogurt contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and chicken leg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Greek yogurt and chicken leg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

Chicken leg has more niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate. Both greek yogurt and chicken leg contain significant amounts of thiamin, riboflavin and Vitamin B12.

	Greek Yogurt	Chicken Leg
Thiamin	0.044 MG	0.073 MG
Riboflavin	0.233 MG	0.141 MG
Niacin	0.197 MG	4.733 MG
Pantothenic acid	0.47 MG	0.994 MG
Vitamin B6	0.055 MG	0.318 MG
Folate	12 UG	4 UG
Vitamin B12	0.52 UG	0.56 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 11 times more calcium than chicken leg - greek yogurt has 115mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Chicken leg has 16 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Chicken leg is a great source of potassium and it has 44% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and chicken leg has 203mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.^[4]^[5]

For specific types of carotenoids,

	Greek Yogurt	Chicken Leg
beta-carotene	6 UG	~
lutein + zeaxanthin	1 UG	91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.

	Greek Yogurt	Chicken Leg
alpha linoleic acid	0.007 G	0.155 G
DHA	~	0.01 G
EPA	~	0.004 G
DPA	~	0.012 G
Total	0.007 G	0.181 G

omega 6s

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

	Greek Yogurt	Chicken Leg
other omega 6	~	0.016 G
linoleic acid	0.065 G	2.987 G
Total	0.065 G	3.003 G

Greek Yogurt g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Greek Yogurt	container
Chicken Leg	drumstick+thigh+back, with skin