Yogurt (plain, whole milk) vs Greek yogurt (nonfat)
| Yogurt (plain, whole milk) | Greek yogurt (nonfat) | |
|---|---|---|
| Protein · per 100 g | 3.5 g | 10.3 g |
| Carbs · per 100 g | 4.7 g | 3.6 g |
| Fat · per 100 g | 3.2 g | 0.4 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 61.0 kcal | 61.0 kcal |
| Protein · per 100 kcal | 5.7 g | 16.9 g |
| To hit 30 g protein | 865 g · 527 kcal | 291 g · 178 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: Greek yogurt (nonfat) delivers 3.0× the protein per calorie of Yogurt (plain, whole milk) (16.9 g vs 5.7 g per 100 kcal).
More protein / 100 g: Greek yogurtSmaller 30 g portion: Greek yogurt
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.