Nutrition · Nov 7, 2026
Low-fat yogurt, Whole-milk Greek yogurt, or Low-fat Greek yogurt: which has more protein per 100 calories?
Low-fat Greek yogurt ranks first among these 3 USDA entries, at 13.6 g protein per 100 kcal. Low-fat yogurt has 8.3 g. The difference is 5.3 g, calculated before rounding the displayed values.
What the USDA records measure
The comparison uses a common calorie allowance as its reference rather than matching the yogurts by weight or assuming that their usual servings are equivalent. The accompanying table defines that energy reference and supplies the exact USDA values. The foods are plain low fat yogurt, plain whole milk Greek yogurt, and plain low fat Greek yogurt, each in the preparation state named in its record. They are compared as plain yogurts, without added fruit or sugar. This approach separates comparisons at equal calories from the different portions a reader might actually eat.
| USDA food and preparation | Protein per 100 kcal | Energy per 100 g |
|---|---|---|
| Low-fat Greek yogurt, greek, plain, low fat | 13.6 g | 73.0 kcal |
| Whole-milk Greek yogurt, greek, plain, whole milk | 9.3 g | 97.0 kcal |
| Low-fat yogurt, plain, low fat | 8.3 g | 63.0 kcal |
g protein per 100 kcal
The chart uses protein per 100 kcal, calculated as protein per 100 g ÷ kcal per 100 g × 100. The table and chart use the same rounded values.
Choosing food for a meal
For a plain yogurt snack, choose among plain low fat yogurt, plain whole milk Greek yogurt, and plain low fat Greek yogurt according to your preferences and the portion you intend to serve. If you prefer a particular consistency or flavor, let that guide your choice alongside the nutrition information. The calorie comparison is a reference, not a prescribed snack portion. A container, a spooned serving, and the amount you find satisfying may differ, so check the label and consider how much of your chosen yogurt you will actually eat.
Where this comparison stops
These exact USDA records describe specific plain yogurt entries; they cannot represent every brand or recipe. Brands may use different product formulations, so a yogurt with a similar name need not match the corresponding record exactly. Check the package information for the product you buy rather than treating the table as a universal label. Additions such as fruit or sugar also change what is being compared, whether included by the manufacturer or stirred in at home. The comparison therefore applies to the listed plain yogurts, not automatically to flavored products or customized servings.
These results apply only to the named USDA records and preparation states. Equal calories need not mean equal portions by weight. Check the product label when using a different brand or recipe.
Sources
U.S. Department of Agriculture, FoodData Central. Nutrient values were fetched from the linked food-detail records.
