Greek Yogurt vs Plain Yogurt
Per 100 g, greek yogurt gives 9 g protein for 97 calories, while plain yogurt gives 3.5 g for 61. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Greek Yogurt | Plain Yogurt |
|---|---|---|
| Protein | 9 g | 3.5 g |
| Calories | 97 | 61 |
| Carbs | 3.6 g | 4.7 g |
| Fats | 5 g | 3.3 g |
| Protein density | 37% | 23% |
Which should you pick?
- Cutting or high-protein dieting: Greek Yogurt — more protein per calorie.
- Bulking or hard training days: Greek Yogurt packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Greek Yogurt at 3.6 g per 100 g.
- Lowest fat: Plain Yogurt at 3.3 g per 100 g.
Frequently asked questions
- Which has more protein, greek yogurt or plain yogurt?
- Greek Yogurt has more protein — 9 g per 100 g versus 3.5 g.
- Which is lower in calories?
- Plain Yogurt is lighter at 61 kcal per 100 g, compared with 97 kcal.
- Which is better for cutting?
- Greek Yogurt — about 37% of its calories come from protein, versus 23% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap greek yogurt for plain yogurt in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.