Yogurt vs Whey Protein Powder
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Yogurt
Best for muscle gain
Whey Protein Powder
Best for low-carb
Yogurt
Macro Comparison
Yogurt: 100g (100g) | Whey Protein Powder: 100g (100g)
61
Yogurt
381
Whey Protein Powder
3.47g
Yogurt
78.13g
Whey Protein Powder
4.66g
Yogurt
12.5g
Whey Protein Powder
3.25g
Yogurt
3.13g
Whey Protein Powder
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
23%
Yogurt
82%
Whey Protein Powder
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| Nutrient | Yogurt | Whey Protein Powder |
|---|---|---|
| Calories | 61 | 381 |
| Protein | 3.5g | 78.1g |
| Carbs | 4.7g | 12.5g |
| Fat | 3.3g | 3.1g |
| Fiber | 0g | 0g |
| Sugar | 4.66g | 6.25g |
| Sodium | 46mg | 469mg |
| Cholesterol | 13mg | 0mg |
| Saturated Fat | 2.1g | 1.56g |
| Potassium | 155mg | 500mg |
| Vitamin A | 27mcg | 0mcg |
| Vitamin C | 0.5mg | 0mg |
| Calcium | 121mg | 375mg |
| Iron | 0.05mg | 5.63mg |
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 Whey Protein Powder. Whey Protein Powder delivers 78.13g protein per serving — 74.7g more than Yogurt.
For low-carb diets
Choose Yogurt with 4.66g carbs per serving.
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Take the free quizCommon Questions
Is Yogurt or Whey Protein Powder better for weight loss?
For weight loss, Yogurt is the better choice. Yogurt has 61 calories and 3.47g protein per serving, while Whey Protein Powder has 381 calories and 78.13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Yogurt or Whey Protein Powder?
Whey Protein Powder has more protein per serving. Yogurt provides 3.47g and Whey Protein Powder provides 78.13g of protein.
Can I eat both yogurt and whey protein powder together?
Yes! Combining yogurt and whey protein powder gives you 442 calories and 81.6g protein. This combination can work well as part of a balanced meal.