Nonfat MilkvsGreek Yogurt (Low Fat, Plain)
Nonfat Milk has 34 calories and 3.4g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Greek Yogurt (Low Fat, Plain) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Greek Yogurt (Low Fat, Plain)
Go with Nonfat Milk at just 34 kcal per 100g — 53% fewer calories.
Greek Yogurt (Low Fat, Plain) will keep you satisfied longer with 9.9g protein — fat and protein slow digestion while fiber adds bulk.
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.
Nonfat Milk is the heart-friendlier option with lower saturated fat, more potassium.
🔥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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 73kcal4% | <0.1kcal |
| Protein | 3.4g7% | 9.9g20% | <0.1g |
| Total Fat | <0.1g0% | 1.9g2% | <0.1g |
| Saturated Fat | <0.1g0% | 1.2g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 3.0mg1% | 10mg3% | <0.1mg |
| Carbohydrates | 4.9g2% | 3.9g1% | +0.98g |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 3.6g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 90mcg10% | <0.1mcg |
| Vitamin C | — | 0.80mg1% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0.58mcg24% | 0.52mcg22% | +<0.1mcg |
| Folate | 2.0mcg1% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 34mg1% | +7.0mg |
| Calcium | 132mg10% | 115mg9% | +17mg |
| Iron | 0mg0% | <0.1mg0% | <0.1mg |
| Potassium | 167mg4% | 141mg3% | +26mg |
| Phosphorus | 107mg9% | 137mg11% | <0.1mg |
| Magnesium | 13mg3% | 11mg3% | +1.5mg |
| Zinc | 0.45mg4% | 0.60mg5% | <0.1mg |
| Copper | <0.1mg0% | <0.1mg2% | <0.1mg |
| Manganese | <0.1mg0% | <0.1mg0% | <0.1mg |
| Selenium | 2.0mcg4% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 73 kcal for Greek Yogurt (Low Fat, Plain) — that's 115% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.43g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Low Fat, Plain) has more fat (1.92g 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. Nonfat Milk has less saturated fat (0.049g vs 1.23g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Greek Yogurt (Low Fat, Plain): 0.04mg vs 0mg), Folate (Greek Yogurt (Low Fat, Plain): 12mcg vs 2mcg).
Key Minerals: Notable mineral differences include Iron (Greek Yogurt (Low Fat, Plain): 0.04mg vs 0mg), Copper (Greek Yogurt (Low Fat, Plain): 0.021mg vs 0.002mg), Manganese (Greek Yogurt (Low Fat, Plain): 0.007mg vs 0.001mg).
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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Greek Yogurt (Low Fat, Plain)?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 73 kcal.
- Is Nonfat Milk or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g 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, Nonfat Milk or Greek Yogurt (Low Fat, Plain)?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 1.92g.