Nutrition Comparison
Egg vs Greek Yogurt
Two breakfast protein staples. How do eggs and Greek yogurt compare for protein density, micronutrients, and different dietary preferences?
Side-by-Side Nutrition (per 100g)
| Nutrient | Egg (whole) | Greek Yogurt (nonfat) | Winner |
|---|---|---|---|
| Calories | 143 kcal | 59 kcal | Yogurt |
| Protein | 12.6g | 10.2g | Egg |
| Protein per 10 cal | 0.88g | 1.73g | Yogurt |
| Total Fat | 9.5g | 0.4g | Yogurt (less) |
| Carbohydrates | 0.7g | 3.6g | Egg (less) |
| Calcium | 56mg | 110mg | Yogurt |
| Vitamin B12 | 0.89µg | 0.75µg | Similar |
| Vitamin D | 2.0µg | 0µg | Egg |
| Choline | 294mg | 15mg | Egg |
| Probiotics | None | Live cultures | Yogurt |
| Selenium | 30.7µg | 9.7µg | Egg |
Source: USDA FoodData Central. Egg: NDB 01123. Greek yogurt, plain, nonfat: NDB 01287.
Key Takeaways
Choose Eggs When
- You want more choline and vitamin D
- You need higher satiety from fat content
- You prefer savory, versatile protein
- You want broad micronutrient coverage in one food
Choose Greek Yogurt When
- You want maximum protein per calorie
- You want live probiotic cultures
- You want more calcium per serving
- You prefer a quick, no-cook protein source
Frequently Asked Questions
Which has more protein — eggs or Greek yogurt?
Per 100g, eggs have more protein at 12.6g vs 10.2g for nonfat Greek yogurt. However, a typical Greek yogurt serving (170g/6oz) provides 17.3g protein vs 12.6g for 2 eggs. Per calorie, nonfat Greek yogurt delivers more: 1.73g protein per 10 calories vs 0.88g for whole eggs.
How do eggs and Greek yogurt compare for calorie tracking?
Nonfat Greek yogurt is significantly lower in calories per gram of protein, useful for those on a calorie budget. Eggs are more satiating due to fat content and provide broader micronutrients. Many people include both: eggs at meals, Greek yogurt as a high-protein snack.
Can Greek yogurt replace eggs for breakfast?
Yes, Greek yogurt is a viable breakfast alternative. A 170g serving of nonfat Greek yogurt provides 17g protein and ~100 calories. Two eggs provide 12.6g protein and 143 calories. Greek yogurt also provides live cultures and more calcium, while eggs provide choline and vitamin D.
Does Greek yogurt contain probiotics?
Yes, Greek yogurt contains live bacterial cultures (Lactobacillus, Streptococcus thermophilus). Eggs do not contain probiotics. Both foods have different micronutrient profiles, making them complementary in a varied diet.