Whole Egg (Raw)vsGreek Yogurt (Low Fat, Plain)
Whole Egg (Raw) has 143 calories and 13g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Whole Egg (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Egg (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 49% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 73kcal4% | +70kcal |
| Protein | 13g25% | 9.9g20% | +2.7g |
| Total Fat | 9.5g12% | 1.9g2% | +7.6g |
| Saturated Fat | 3.1g16% | 1.2g6% | +1.9g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 372mg124% | 10mg3% | +362mg |
| Carbohydrates | 0.72g0% | 3.9g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.37g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 160mcg18% | 90mcg10% | +70mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 2.0mcg10% | 0mcg0% | +2.0mcg |
| Vitamin E | 1.1mg7% | <0.1mg0% | +1.0mg |
| Vitamin K | 0.30mcg0% | 0.20mcg0% | +<0.1mcg |
| Vitamin B6 | 0.17mg10% | <0.1mg3% | +0.12mg |
| Vitamin B12 | 0.89mcg37% | 0.52mcg22% | +0.37mcg |
| Folate | 47mcg12% | 12mcg3% | +35mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.46mg35% | 0.23mg18% | +0.22mg |
| Niacin (B3) | <0.1mg0% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 142mg6% | 34mg1% | +108mg |
| Calcium | 56mg4% | 115mg9% | <0.1mg |
| Iron | 1.8mg10% | <0.1mg0% | +1.7mg |
| Potassium | 138mg3% | 141mg3% | <0.1mg |
| Phosphorus | 198mg16% | 137mg11% | +61mg |
| Magnesium | 12mg3% | 11mg3% | +1.0mg |
| Zinc | 1.3mg12% | 0.60mg5% | +0.69mg |
| Copper | <0.1mg8% | <0.1mg2% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 31mcg56% | 12mcg23% | +18mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 143 kcal for Whole Egg (Raw) — that's 96% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Whole Egg (Raw) has more protein per 100g (12.6g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) has more fat (9.51g vs 1.92g 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 (Low Fat, Plain) has less saturated fat (1.23g vs 3.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin D (Whole Egg (Raw): 2mcg vs 0mcg), Vitamin E (Whole Egg (Raw): 1.05mg vs 0.04mg).
Key Minerals: Notable mineral differences include Iron (Whole Egg (Raw): 1.75mg vs 0.04mg), Sodium (Whole Egg (Raw): 142mg vs 34mg), Manganese (Whole Egg (Raw): 0.028mg vs 0.007mg).
Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Low Fat, Plain) fits a low-fat diet. Greek Yogurt (Low Fat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Egg (Raw) or Greek Yogurt (Low Fat, Plain)?
- Whole Egg (Raw) has more protein with 12.6g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Whole Egg (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 143 kcal.
- Is Whole Egg (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Whole Egg (Raw) has 143 calories and 12.6g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Egg (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 9.51g.