Greek Yogurt vs. Milk

Nutrition comparison of Greek Yogurt and Milk


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

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

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

  • Both greek yogurt and milk are high in calcium.
  • Greek yogurt has more folate.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of greek yogurt and milk 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Milk src

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


Calories and Carbs

calories

Milk has 32% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and lighter in fat compared to milk per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Milk
Protein 55% 27%
Carbohydrates 22% 38%
Fat 24% 35%
Alcohol ~ ~

carbohydrates

Both greek yogurt and milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

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

sugar

Greek yogurt and milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and milk has 5.1g of sugar.



Protein

protein

Greek yogurt is a great source of protein and it has 202% more protein than milk - greek yogurt has 10g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Greek yogurt and milk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both greek yogurt and milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and milk has 0.09g of trans fat.

cholesterol

Greek yogurt and milk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and milk has 8mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Greek yogurt has 64% more Vitamin A than milk - greek yogurt has 90ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than greek yogurt - milk has 49iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Greek Yogurt Milk
Thiamin 0.044 MG 0.039 MG
Riboflavin 0.233 MG 0.185 MG
Niacin 0.197 MG 0.092 MG
Pantothenic acid 0.47 MG 0.356 MG
Vitamin B6 0.055 MG 0.038 MG
Folate 12 UG 5 UG
Vitamin B12 0.52 UG 0.53 UG

Minerals

calcium

Both greek yogurt and milk are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Greek yogurt and milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Greek yogurt and milk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and milk has 140mg 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 milk contain small amounts of beta-carotene.

Greek Yogurt Milk
beta-carotene 6 UG 4 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and milk contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Milk
alpha linoleic acid 0.007 G 0.008 G
Total 0.007 G 0.008 G

omega 6s

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

Greek Yogurt Milk
other omega 6 0.003 G 0.004 G
linoleic acid 0.065 G 0.062 G
Total 0.068 G 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

Greek Yogurt g

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