Whole Egg (Raw)vsGreek Yogurt (Nonfat, Plain)
Whole Egg (Raw) has 143 calories and 13g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Whole Egg (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Egg (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 62% fewer calories.
Whole Egg (Raw) will keep you satisfied longer with 12.6g protein, 9.5g fat — fat and protein slow digestion while fiber adds bulk.
Whole Egg (Raw)'s natural fat (9.5g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Whole Egg (Raw) has 372mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Whole Egg (Raw)
Relatively high in cholesterol at 372mg per 100g.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Egg Whole Raw Fresh | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 54kcal3% | +89kcal |
| Protein | 13g25% | 9.5g19% | +3.1g |
| Total Fat | 9.5g12% | 0.24g0% | +9.3g |
| Saturated Fat | 3.1g16% | 0.14g1% | +3.0g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 372mg124% | 6.0mg2% | +366mg |
| Carbohydrates | 0.72g0% | 3.4g1% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0.37g | — | — |
| ✨Vitamins | |||
| Vitamin A | 160mcg18% | 0mcg0% | +160mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 2.0mcg10% | — | — |
| Vitamin E | 1.1mg7% | — | — |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.17mg10% | — | — |
| Vitamin B12 | 0.89mcg37% | — | — |
| Folate | 47mcg12% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | 0.46mg35% | — | — |
| Niacin (B3) | <0.1mg0% | — | — |
| 🔶Minerals | |||
| Sodium | 142mg6% | 37mg2% | +105mg |
| Calcium | 56mg4% | 112mg9% | <0.1mg |
| Iron | 1.8mg10% | <0.1mg0% | +1.7mg |
| Potassium | 138mg3% | — | — |
| Phosphorus | 198mg16% | — | — |
| Magnesium | 12mg3% | — | — |
| Zinc | 1.3mg12% | — | — |
| Copper | <0.1mg8% | — | — |
| Manganese | <0.1mg1% | — | — |
| Selenium | 31mcg56% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 143 kcal for Whole Egg (Raw) — that's 165% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Whole Egg (Raw) has more protein per 100g (12.6g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) has more fat (9.51g vs 0.24g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 3.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Egg (Raw): 160mcg vs 0mcg), Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg).
Key Minerals: Notable mineral differences include Iron (Whole Egg (Raw): 1.75mg vs 0.03mg), Sodium (Whole Egg (Raw): 142mg vs 37mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 56mg).
Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Egg (Raw) or Greek Yogurt (Nonfat, Plain)?
- Whole Egg (Raw) has more protein with 12.6g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Whole Egg (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 143 kcal.
- Is Whole Egg (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Whole Egg (Raw) has 143 calories and 12.6g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Egg (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 9.51g.
- Which has more fiber, Whole Egg (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.