Greek Yogurt vs. Trout

Nutrition comparison of Greek Yogurt and Cooked Trout

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 trout (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and trout are high in protein.
  • Greek yogurt has 6.2 times less cholesterol than trout.
  • Greek yogurt is an excellent source of calcium.
  • Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, greek yogurt contains more riboflavin and pantothenic acid.
  • Trout has signficantly more Vitamin D than greek yogurt.
  • Trout is an excellent source of potassium.
Detailed nutritional comparison of greek yogurt and trout 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 Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Trout src

Calories and Carbs

calories

Trout is high in calories and greek yogurt has 64% less calories than trout - greek yogurt has 73 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, greek yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Trout
Protein 55% 49%
Carbohydrates 22% ~
Fat 24% 51%
Alcohol ~ ~

carbohydrates

Both greek yogurt and trout are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

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

sugar

Greek yogurt and trout contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both greek yogurt and trout are high in protein. Trout has 145% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Greek yogurt and trout contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

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

cholesterol

Greek yogurt has 6.2 times less cholesterol than trout - greek yogurt has 10mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

Trout has 325% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Greek yogurt and trout contain similar amounts of Vitamin A - greek yogurt has 90ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Trout has signficantly more Vitamin D than greek yogurt - trout has 64.6iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Trout has 81 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Greek yogurt and trout contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, greek yogurt contains more riboflavin and pantothenic acid. Both greek yogurt and trout contain significant amounts of folate.

Greek Yogurt Trout
Thiamin 0.044 MG 0.14 MG
Riboflavin 0.233 MG 0.11 MG
Niacin 0.197 MG 6.811 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.375 MG
Folate 12 UG 12 UG
Vitamin B12 0.52 UG 4.47 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 271% more calcium than trout - greek yogurt has 115mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Greek yogurt and trout contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Trout is an excellent source of potassium and it has 228% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Trout
alpha linoleic acid 0.007 G 0.268 G
DHA ~ 0.631 G
EPA ~ 0.265 G
DPA ~ 0.111 G
Total 0.007 G 1.275 G

omega 6s

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

Greek Yogurt Trout
other omega 6 0.002 G 0.053 G
linoleic acid 0.065 G 1.929 G
Total 0.067 G 1.982 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 Trout (Trout, cooked, NS as to cooking method) .

Greek Yogurt 200g

( container )
Daily Values (%)

Cooked Trout 113g

( small fillet )
146KCAL 7%
calories 59%
232KCAL 12%
7.9G 3%
>999% carbohydrates
7.1G >999% sugar 0.05G
3.8G 6%
total fat 242%
13G 20%
2.5G 14%
saturated fat
2.5G 14%
0.97G monounsaturated fat 364% 4.5G
0.15G polyunsaturated fat >999% 3.8G
0.12G >999% trans fat
20MG cholesterol 305% 81MG
68MG 5%
sodium 525%
425MG 28%
Vitamins and Minerals
180UG 26%
84% Vitamin A
98UG 14%
1.6MG 2%
Vitamin C 137%
3.8MG 5%
Vitamin D >999%
73IU 15%
230MG 23%
557% calcium
35MG 4%
0.08MG 0.4%
iron 449%
0.44MG 2%
22MG 7%
magnesium 59%
35MG 11%
282MG 12%
potassium 85%
523MG 23%
0.09MG 8%
thiamin (Vit B1) 78%
0.16MG 14%
0.47MG 42%
291% riboflavin (Vit B2)
0.12MG 11%
0.39MG 3%
niacin (Vit B3) >999%
7.7MG 55%
0.11MG 9%
Vitamin B6 282%
0.42MG 33%
0.94MG 19%
>999% pantothenic acid (Vit B5)
24UG 6%
71% folate (Vit B9)
14UG 3%
1UG 43%
Vitamin B12 410%
5.1UG 211%
0.08MG 1%
Vitamin E >999%
3.7MG 25%
0.4UG 0.4%
Vitamin K >999%
5.1UG 6%
20G 40%
protein 40%
28G 55%
30MG 7%
choline 200%
90MG 21%
0.04MG 4%
copper 50%
0.06MG 5%
0.01MG 1%
>999% manganese
274MG 39%
phosphorus 14%
313MG 45%
25UG 45%
selenium 32%
33UG 59%
1.2MG 15%
94% zinc
0.62MG 8%
167G 132% Water 72G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does greek yogurt or trout contain more calories in 100 grams?
Trout is high in calories and greek yogurt has 60% less calories than trout - greek yogurt has 73 calories in 100g and trout has 205 calories.

Is greek yogurt or trout better for protein?
Both greek yogurt and trout are high in protein. Trout has 150% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and trout has 24.4g of protein.

Does greek yogurt or trout contain more calcium?
Greek yogurt is a rich source of calcium and it has 270% more calcium than trout - greek yogurt has 115mg of calcium in 100 grams and trout has 31mg of calcium.

Does greek yogurt or trout contain more potassium?
Trout is a rich source of potassium and it has 230% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and trout has 463mg of potassium.

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