Per 100 g, Greek yogurt (nonfat) has 59 calories and 10.2 g of protein, while Yogurt (plain, whole milk) has 61 calories and 3.5 g. Greek yogurt (nonfat) is the lighter choice, 2 kcal fewer per 100 g. Greek yogurt (nonfat) carries more protein, 6.7 g more per 100 g.
| Per 100 g | Greek yogurt (nonfat) | Yogurt (plain, whole milk) |
|---|---|---|
| Calories | 59 kcal | 61 kcal |
| Protein | 10.2 g | 3.5 g |
| Carbs | 3.6 g | 4.7 g |
| Fat | 0.4 g | 3.3 g |
| Fiber | 0 g | 0 g |
Greek yogurt (nonfat) wins on both: fewer calories and more protein per 100 g.
Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.
Per 100 g, Greek yogurt (nonfat) has 59 calories and Yogurt (plain, whole milk) has 61. Greek yogurt (nonfat) is lower by 2 kcal. Compare per 100 g first, then scale to your actual portion.
Per 100 g, Greek yogurt (nonfat) has 10.2 g of protein and Yogurt (plain, whole milk) has 3.5 g. Greek yogurt (nonfat) has 6.7 g more.
Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.
Both foods come from USDA FoodData Central (SR Legacy): FDC ID 170894 for Greek yogurt (nonfat) and 171284 for Yogurt (plain, whole milk), taken per 100 g so the comparison is like-for-like.
Snap a photo of Greek yogurt (nonfat) or Yogurt (plain, whole milk) in Joules and the calories and macros are logged for you — from the same USDA data.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 170894 · FDC ID 171284 (SR Legacy), per 100 g. Both entries are compared on the same basis.
