Greek yogurt (nonfat) vs Whey protein (dry)
| Greek yogurt (nonfat) | Whey protein (dry) | |
|---|---|---|
| Protein · per 100 g | 10.3 g | 78.0 g |
| Carbs · per 100 g | 3.6 g | 8.0 g |
| Fat · per 100 g | 0.4 g | 6.0 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 61.0 kcal | 385 kcal |
| Protein · per 100 kcal | 16.9 g | 20.3 g |
| To hit 30 g protein | 291 g · 178 kcal | 38 g · 148 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Whey protein (dry) delivers 1.2× the protein per calorie of Greek yogurt (nonfat) (20.3 g vs 16.9 g per 100 kcal).
More protein / 100 g: Whey proteinLighter per 100 g: Greek yogurtSmaller 30 g portion: Whey protein
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.