Greek Yogurt vs. Turkey

Nutrition comparison of Greek Yogurt and Cooked Turkey


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

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

  • Both greek yogurt and turkey are high in protein.
  • Greek yogurt has 9.9 times less cholesterol than turkey.
  • Greek yogurt has signficantly more Vitamin A than turkey.
  • Greek yogurt is an excellent source of calcium.
  • Turkey has more niacin, pantothenic acid and Vitamin B6.
  • Turkey is a great source of potassium.
Detailed nutritional comparison of greek yogurt and turkey 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Turkey src

Calories and Carbs

calories

Turkey is high in calories and greek yogurt has 61% less calories than turkey - greek yogurt has 73 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, greek yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to turkey per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Turkey
Protein 55% 63%
Carbohydrates 22% ~
Fat 24% 37%
Alcohol ~ ~

carbohydrates

Both greek yogurt and turkey are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

sugar

Turkey has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both greek yogurt and turkey are high in protein. Turkey has 187% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

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

trans fat

Both greek yogurt and turkey are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and turkey has 0.1g of trans fat.

cholesterol

Greek yogurt has 9.9 times less cholesterol than turkey - greek yogurt has 10mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Greek yogurt has signficantly more Vitamin A than turkey - greek yogurt has 90ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Turkey has more Vitamin D than greek yogurt - turkey has 15iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and turkey contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Greek Yogurt Turkey
Thiamin 0.044 MG 0.045 MG
Riboflavin 0.233 MG 0.281 MG
Niacin 0.197 MG 9.573 MG
Pantothenic acid 0.47 MG 0.948 MG
Vitamin B6 0.055 MG 0.616 MG
Folate 12 UG 9 UG
Vitamin B12 0.52 UG 1.02 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 721% more calcium than turkey - greek yogurt has 115mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Turkey has 26 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Turkey is a great source of potassium and it has 70% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Turkey
alpha linoleic acid 0.007 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.007 G 0.129 G

omega 6s

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

Greek Yogurt Turkey
other omega 6 0.002 G 0.01 G
linoleic acid 0.065 G 1.873 G
Total 0.067 G 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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G Water G
G Starch G
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FAQ

Does greek yogurt or turkey contain more calories in 100 grams?
Turkey is high in calories and greek yogurt has 60% less calories than turkey - greek yogurt has 73 calories in 100g and turkey has 189 calories.

Is greek yogurt or turkey better for protein?
Both greek yogurt and turkey are high in protein. Turkey has 190% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and turkey has 28.6g of protein.

Does greek yogurt or turkey contain more calcium?
Greek yogurt is a rich source of calcium and it has 720% more calcium than turkey - greek yogurt has 115mg of calcium in 100 grams and turkey has 14mg of calcium.

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