Nonfat MilkvsGreek Yogurt (Nonfat, Plain)
Nonfat Milk has 34 calories and 3.4g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Greek Yogurt (Nonfat, Plain)
Go with Nonfat Milk at just 34 kcal per 100g — 37% fewer calories.
Greek Yogurt (Nonfat, Plain) will keep you satisfied longer with 9.5g protein — fat and protein slow digestion while fiber adds bulk.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 54kcal3% | <0.1kcal |
| Protein | 3.4g7% | 9.5g19% | <0.1g |
| Total Fat | <0.1g0% | 0.24g0% | <0.1g |
| Saturated Fat | <0.1g0% | 0.14g1% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 3.0mg1% | 6.0mg2% | <0.1mg |
| Carbohydrates | 4.9g2% | 3.4g1% | +1.5g |
| Dietary Fiber | — | 0.20g1% | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 0mcg0% | +64mcg |
| Vitamin C | — | 0.30mg0% | — |
| Vitamin D | 1.1mcg6% | — | — |
| Vitamin E | 0mg0% | — | — |
| Vitamin B6 | <0.1mg3% | — | — |
| Vitamin B12 | 0.58mcg24% | — | — |
| Folate | 2.0mcg1% | — | — |
| Thiamin (B1) | <0.1mg5% | — | — |
| Riboflavin (B2) | 0.13mg10% | — | — |
| Niacin (B3) | 0.12mg1% | — | — |
| 🔶Minerals | |||
| Sodium | 41mg2% | 37mg2% | +4.0mg |
| Calcium | 132mg10% | 112mg9% | +20mg |
| Iron | 0mg0% | <0.1mg0% | <0.1mg |
| Potassium | 167mg4% | — | — |
| Phosphorus | 107mg9% | — | — |
| Magnesium | 13mg3% | — | — |
| Zinc | 0.45mg4% | — | — |
| Copper | <0.1mg0% | — | — |
| Manganese | <0.1mg0% | — | — |
| Selenium | 2.0mcg4% | — | — |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 54 kcal for Greek Yogurt (Nonfat, Plain) — that's 59% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Nonfat, Plain) provides more protein with 9.53g versus 3.43g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Nonfat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Nonfat, Plain) has more fat (0.24g vs 0.08g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nonfat Milk: 64mcg vs 0mcg).
Key Minerals: Notable mineral differences include Iron (Greek Yogurt (Nonfat, Plain): 0.03mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Greek Yogurt (Nonfat, Plain)?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 54 kcal.
- Is Nonfat Milk or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g 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, Nonfat Milk or Greek Yogurt (Nonfat, Plain)?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 0.24g.