Greek Yogurt vs. Heavy Cream

Nutrition comparison of Greek Yogurt and Heavy Cream


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

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

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

  • Both heavy cream and greek yogurt are high in calcium.
  • Greek yogurt has 10.3 times less cholesterol than heavy cream.
  • Greek yogurt has 19.6 times less trans fat than heavy cream.
  • Greek yogurt has more niacin, folate and Vitamin B12.
  • Greek yogurt is a great source of protein.
  • Heavy cream has signficantly more Vitamin D than greek yogurt.
  • Heavy cream is an excellent source of Vitamin A.
Detailed nutritional comparison of greek yogurt and heavy cream 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 Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Heavy Cream src

Calories and Carbs

calories

Heavy cream is high in calories and greek yogurt has 79% less calories than heavy cream - heavy cream has 340 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to heavy cream per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for heavy cream, 3:3:93 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Heavy Cream
Protein 55% 3%
Carbohydrates 22% 3%
Fat 24% 93%
Alcohol ~ ~

carbohydrates

Both heavy cream and greek yogurt are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

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

sugar

Heavy cream and greek yogurt contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.



Protein

protein

Greek yogurt is a great source of protein and it has 250% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Heavy cream is high in saturated fat and greek yogurt has 95% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Greek yogurt has 19.6 times less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.

cholesterol

Greek yogurt has 10.3 times less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Heavy cream and greek yogurt contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Heavy cream is an excellent source of Vitamin A and it has 357% more Vitamin A than greek yogurt - heavy cream has 411ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin D

Heavy cream has signficantly more Vitamin D than greek yogurt - heavy cream has 63iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Heavy cream and greek yogurt contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Heavy cream and greek yogurt contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Heavy Cream
Thiamin 0.044 MG 0.02 MG
Riboflavin 0.233 MG 0.188 MG
Niacin 0.197 MG 0.064 MG
Pantothenic acid 0.47 MG 0.495 MG
Vitamin B6 0.055 MG 0.035 MG
Folate 12 UG 4 UG
Vitamin B12 0.52 UG 0.16 UG

Minerals

calcium

Both heavy cream and greek yogurt are high in calcium. Greek yogurt has 74% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Heavy cream and greek yogurt contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has 48% more potassium than heavy cream - heavy cream has 95mg of potassium per 100 grams and greek yogurt has 141mg 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 Heavy Cream
beta-carotene 6 UG 72 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Heavy Cream
alpha linoleic acid 0.007 G 0.128 G
EPA ~ 0.009 G
DPA ~ 0.02 G
Total 0.007 G 0.157 G

omega 6s

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

Greek Yogurt Heavy Cream
other omega 6 0.002 G 0.039 G
linoleic acid 0.065 G 1.294 G
Total 0.067 G 1.333 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 Heavy Cream (Cream, fluid, heavy whipping) .

Greek Yogurt g

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