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.
Detailed nutritional comparison of greek yogurt and chicken 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 (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between greek yogurt and chicken. marks particularly rich nutrients.


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, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Chicken
Protein 55% 49%
Carbohydrates 22% ~
Fat 24% 51%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Chicken .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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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.