Egg vs. Greek Yogurt

Nutrition comparison of Egg 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 versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and egg are high in calcium and protein.
  • Egg has more pantothenic acid, Vitamin B6 and folate.
  • Egg has signficantly more iron than greek yogurt.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Greek yogurt has 61% less saturated fat than egg.
Detailed nutritional comparison of egg 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 (Egg, whole, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Greek Yogurt src

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


Calories and Carbs

calories

Egg is high in calories and greek yogurt has 49% less calories than egg - greek yogurt has 73 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Egg has a macronutrient ratio of 36:2:62 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Greek Yogurt
Protein 36% 55%
Carbohydrates 2% 22%
Fat 62% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and egg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

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

sugar

Greek yogurt and egg contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and egg has 0.37g of sugar.



Protein

protein

Both greek yogurt and egg are high in protein. Egg has 26% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Greek yogurt has 61% less saturated fat than egg - greek yogurt has 1.2g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both greek yogurt and egg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and egg has 0.04g of trans fat.

cholesterol

Egg is high in cholesterol and greek yogurt has 97% less cholesterol than egg - greek yogurt has 10mg of cholesterol per 100 grams and egg has 372mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 78% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than greek yogurt - egg has 82iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and egg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Greek yogurt and egg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

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

Egg Greek Yogurt
Thiamin 0.04 MG 0.044 MG
Riboflavin 0.457 MG 0.233 MG
Niacin 0.075 MG 0.197 MG
Pantothenic acid 1.533 MG 0.47 MG
Vitamin B6 0.17 MG 0.055 MG
Folate 47 UG 12 UG
Vitamin B12 0.89 UG 0.52 UG

Minerals

calcium

Both greek yogurt and egg are high in calcium. Greek yogurt has 105% more calcium than egg - greek yogurt has 115mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Greek yogurt and egg contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and egg has 138mg 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,

Egg Greek Yogurt
lutein + zeaxanthin 503 UG 1 UG
beta-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

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

Egg Greek Yogurt
alpha linoleic acid 0.048 G 0.007 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.007 G

omega 6s

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

Egg Greek Yogurt
other omega 6 0.022 G 0.002 G
linoleic acid 1.555 G 0.065 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Egg g

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