Greek Yogurt vs. Lemon

Nutrition comparison of Greek Yogurt and Lemon

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

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

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

  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than lemon.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Lemon has 30.5 times less saturated fat than greek yogurt.
  • Lemon has 60% less calories than greek yogurt.
  • Lemon is a great source of dietary fiber.
  • Lemon is an excellent source of Vitamin C.
Detailed nutritional comparison of greek yogurt and lemon 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 Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Lemon src

Calories and Carbs

calories

Lemon has 60% less calories than greek yogurt - lemon has 29 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to lemon per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Lemon
Protein 55% 10%
Carbohydrates 22% 84%
Fat 24% 6%
Alcohol ~ ~

carbohydrates

Lemon and greek yogurt contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Lemon is a great source of dietary fiber and it has more dietary fiber than greek yogurt - lemon has 2.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Lemon and greek yogurt contain similar amounts of sugar - lemon has 2.5g 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 805% more protein than lemon - lemon has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Lemon has 30.5 times less saturated fat than greek yogurt - lemon has 0.04g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and lemon are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and lemon does not contain significant amounts.

cholesterol

Lemon has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and lemon does not contain significant amounts.

Vitamins

Vitamin C

Lemon is an excellent source of Vitamin C and it has 65 times more Vitamin C than greek yogurt - lemon has 53mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Lemon and greek yogurt contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Greek yogurt and lemon contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.

The B Vitamins

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

Greek Yogurt Lemon
Thiamin 0.044 MG 0.04 MG
Riboflavin 0.233 MG 0.02 MG
Niacin 0.197 MG 0.1 MG
Pantothenic acid 0.47 MG 0.19 MG
Vitamin B6 0.055 MG 0.08 MG
Folate 12 UG 11 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 342% more calcium than lemon - lemon has 26mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Lemon has 14 times more iron than greek yogurt - lemon has 0.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Lemon and greek yogurt contain similar amounts of potassium - lemon has 138mg 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, both greek yogurt and lemon contain small amounts of beta-carotene and lutein + zeaxanthin.

Greek Yogurt Lemon
beta-carotene 6 UG 3 UG
lutein + zeaxanthin 1 UG 11 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Lemon
alpha linoleic acid 0.007 G 0.026 G
Total 0.007 G 0.026 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and lemon contain significant amounts of linoleic acid.

Greek Yogurt Lemon
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.063 G
Total 0.067 G 0.063 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 Lemon (Lemons, raw, without peel) .

Greek Yogurt g

()
Daily Values (%)

Lemon g

()
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


FAQ

Does lemon or greek yogurt contain more calories in 100 grams?
Lemon has 60% less calories than greek yogurt - lemon has 29 calories in 100g and greek yogurt has 73 calories.

Is lemon or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than lemon - lemon has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.

Does lemon or greek yogurt have more carbohydrates?
By weight, lemon and greek yogurt contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does lemon or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 340% more calcium than lemon - lemon has 26mg of calcium in 100 grams and greek yogurt has 115mg of calcium.