Greek Yogurt vs Eggs: Nutritional Comparison
Quick answer: Eggs has more protein (13g vs 10g per serving). Eggs is 96 kcal denser per serving, making greek yogurt the easier fit in a calorie-controlled day. For grams of protein per calorie, eggs wins.
Nutritional Comparison (per serving)
| Nutrient | Greek Yogurt | Eggs |
|---|---|---|
| Calories | 59 kcal | 155 kcal |
| Protein | 10g | 13g |
| Carbs | 3.6g | 1.1g |
| Fat | 0.4g | 11g |
| Fiber | 0g | 0g |
| Serving | 100g (about 1/3 cup) | 100g (about 2 large eggs) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Gut Health | Muscle Gain, Maintenance, Budget Friendly |
Greek Yogurt
Greek yogurt offers nearly double the protein of regular yogurt while providing gut-healthy probiotics. It's an incredibly versatile food for fitness and weight management.
Key Benefits
- High protein for dairy
- Contains probiotics for gut health
- Rich in calcium
- Low sugar when plain
Best for: Muscle Gain, Weight Loss, Gut Health
Eggs
Eggs are nature's perfect protein package, providing complete amino acids, healthy fats, and essential vitamins at an affordable price point.
Key Benefits
- Complete protein with all essential amino acids
- Rich in choline for brain health
- Contains healthy fats
- Affordable protein source
Best for: Muscle Gain, Maintenance, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Greek Yogurt at 59 kcal per serving (saves you 96 kcal vs eggs).
- To hit a protein target: Eggs at 13g per serving.
- For protein per calorie: Eggs delivers 8.4g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is greek yogurt or eggs better for weight loss?
Greek Yogurt fits a deficit more easily — 59 kcal per serving versus 155 kcal for eggs. That's 96 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Eggs wins on protein with 13g per serving versus 10g for greek yogurt. Per calorie, that's 8.4g protein/100 kcal vs 16.9g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
Track Your Nutrition with AI
Use your phone camera to snap a photo for instant macros, manually enter your meals, or search our food database. Fitnit gives you three easy ways to track nutrition.