Greek Yogurt vs Yogurt

Side-by-side nutrition comparison per serving. See which fits your goals better.

The 'Greek' label on yogurt isn't just marketing — it represents a fundamentally different product. Greek yogurt is strained to remove whey, which concentrates the protein to nearly triple that of regular yogurt: 9.95g versus a pretty underwhelming 3.47g per 100g. Regular yogurt isn't bad food by any means, but if you're eating yogurt specifically for protein, the standard stuff is basically flavored milk in a cup.

Calorie-wise, regular yogurt actually edges lower at 61 cal vs 73, and carries 3.25g fat in whole-milk versions. But that's a misleading comparison because nobody eats yogurt for the low calories — you eat it for the protein and probiotics. Greek yogurt's thicker consistency also means it's more satiating, keeping you fuller longer. The one legitimate case for regular yogurt? Kids who need easy calories, or recipes where you want a thinner, pourable consistency.

Pro tip

If you buy regular yogurt and want to upgrade it, line a fine mesh strainer with cheesecloth, dump the yogurt in, and refrigerate for 6-8 hours. You've just made Greek yogurt at home for half the price.

Quick Verdict

Best for weight loss

Yogurt

Best for muscle gain

Greek Yogurt

Best for low-carb

Greek Yogurt

Macro Comparison

Greek Yogurt: 100g (100g) | Yogurt: 100g (100g)

CaloriesLower is better for weight loss

Greek Yogurt

Yogurt

ProteinHigher supports muscle growth

9.95g

Greek Yogurt

3.47g

Yogurt

CarbsLower for low-carb diets

3.94g

Greek Yogurt

4.66g

Yogurt

FatLower for calorie control

1.92g

Greek Yogurt

3.25g

Yogurt

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

55%

Greek Yogurt

23%

Yogurt

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Per 100g Comparison

Nutrient	Greek Yogurt	Yogurt
Calories	73	61
Protein	9.9g	3.5g
Carbs	3.9g	4.7g
Fat	1.9g	3.3g
Fiber	0g	0g
Sugar	3.56g	4.66g
Sodium	34mg	46mg
Cholesterol	10mg	13mg
Saturated Fat	1.23g	2.1g
Potassium	141mg	155mg
Vitamin A	90mcg	27mcg
Vitamin C	0.8mg	0.5mg
Calcium	115mg	121mg
Iron	0.04mg	0.05mg

Which Should You Choose?

For weight loss

Choose Yogurt. With 61 calories and 3.47g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Greek Yogurt. Greek Yogurt delivers 9.95g protein per serving — 6.5g more than Yogurt.

For low-carb diets

Choose Greek Yogurt with 3.94g carbs per serving.

Full Greek Yogurt nutrition facts →Full Yogurt nutrition facts →Calculate your macros →Browse free meal plans →

Building muscle requires consistent protein at every meal, not just dinner. Swapping regular yogurt for Greek at breakfast is one of the easiest protein upgrades you can make — and logging it in Sunn keeps that habit visible.

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Common Questions

Is Greek Yogurt or Yogurt better for weight loss?

For weight loss, Yogurt is the better choice. Greek Yogurt has 73 calories and 9.95g protein per serving, while Yogurt has 61 calories and 3.47g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Greek Yogurt or Yogurt?

Greek Yogurt has more protein per serving. Greek Yogurt provides 9.95g and Yogurt provides 3.47g of protein.

Can I eat both greek yogurt and yogurt together?

Yes! Combining greek yogurt and yogurt gives you 134 calories and 13.42g protein. This combination can work well as part of a balanced meal.

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