Greek Yogurt vs Lentils: Nutritional Comparison
Quick answer: Protein content is similar (10g vs 9g). Lentils is 57 kcal denser per serving, making greek yogurt the easier fit in a calorie-controlled day.
Nutritional Comparison (per serving)
| Nutrient | Greek Yogurt | Lentils |
|---|---|---|
| Calories | 59 kcal | 116 kcal |
| Protein | 10g | 9g |
| Carbs | 3.6g | 20g |
| Fat | 0.4g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 1/3 cup) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Gut Health | Vegan Protein, Weight Loss, 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
Lentils
Lentils are a nutritional powerhouse combining plant protein, fiber, and complex carbohydrates. They're one of the best food choices for plant-based fitness nutrition.
Key Benefits
- Excellent plant protein source
- Very high in fiber
- Rich in iron and folate
- Budget-friendly
Best for: Vegan Protein, Weight Loss, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Greek Yogurt at 59 kcal per serving (saves you 57 kcal vs lentils).
- To hit a protein target: Greek Yogurt at 10g per serving.
- For protein per calorie: Lentils delivers 7.8g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Lentils (7.9g fiber).
Frequently Asked Questions
Is greek yogurt or lentils better for weight loss?
Greek Yogurt fits a deficit more easily — 59 kcal per serving versus 116 kcal for lentils. That's 57 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Greek Yogurt wins on protein with 10g per serving versus 9g for lentils. Per calorie, that's 16.9g protein/100 kcal vs 7.8g 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).
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