Which has more protein, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?

Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.36g for Reduced Fat Milk.

Which is lower in calories, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?

Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 73 kcal.

Is Reduced Fat Milk or Greek Yogurt (Low Fat, Plain) healthier?

It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?

Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 1.92g.

Reduced Fat MilkvsGreek Yogurt (Low Fat, Plain)

Greek Yogurt (Low Fat, Plain) has more protein, while Reduced Fat Milk is lower in calories.

Reduced Fat Milk has 50 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, Reduced Fat Milk is lower in calories.

🥛

Reduced Fat Milk Dairy and Egg Products

kcal/100g

🥛

Greek Yogurt (Low Fat, Plain)Dairy and Egg Products

kcal/100g

🎯When to Eat What

Goal-based picks for Reduced Fat Milk vs Greek Yogurt (Low Fat, Plain)

⚖️Watching your weight

Go with Reduced Fat Milk at just 50 kcal per 100g — 32% fewer calories.

🫄Staying full longer

Greek Yogurt (Low Fat, Plain) will keep you satisfied longer with 9.9g protein — fat and protein slow digestion while fiber adds bulk.

💪Building muscle

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.

🔥Calorie Breakdown

Reduced Fat Milk

50kcal

Protein27%

Carbs39%

Fat34%

Greek Yogurt (Low Fat, Plain)

73kcal

Protein55%

Carbs22%

Fat23%

💪Macronutrient Comparison

Reduced Fat MilkGreek Yogurt (Low Fat, Plain)

Protein✓ Greek Yogurt (Low Fat, Plain)

3.4g

9.9g

Carbohydrates✓ Reduced Fat Milk

4.9g

3.9g

Total Fat✓ Reduced Fat Milk

1.9g

Dietary Fiber

—

🕸️Nutrient Profile

Reduced Fat Milk

Greek Yogurt (Low Fat, Plain)

Values as % of Daily Value (capped at 150%)

📊Full Nutrition Comparison

Nutrient	Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D	Yogurt Greek Plain Lowfat	Diff
💪Macronutrients
Calories	50kcal3%	73kcal4%	<0.1kcal
Protein	3.4g7%	9.9g20%	<0.1g
Total Fat	1.9g2%	1.9g2%	<0.1g
Saturated Fat	1.1g6%	1.2g6%	<0.1g
Trans Fat	<0.1g	<0.1g	+<0.1g
Cholesterol	8.0mg3%	10mg3%	<0.1mg
Carbohydrates	4.9g2%	3.9g1%	+0.96g
Dietary Fiber	—	0g0%	—
Sugars	—	3.6g	—
✨Vitamins
Vitamin A	83mcg9%	90mcg10%	<0.1mcg
Vitamin C	—	0.80mg1%	—
Vitamin D	1.1mcg6%	0mcg0%	+1.1mcg
Vitamin E	<0.1mg0%	<0.1mg0%	<0.1mg
Vitamin K	—	0.20mcg0%	—
Vitamin B6	<0.1mg4%	<0.1mg3%	+<0.1mg
Vitamin B12	0.55mcg23%	0.52mcg22%	+<0.1mcg
Folate	2.0mcg1%	12mcg3%	<0.1mcg
Thiamin (B1)	<0.1mg5%	<0.1mg4%	+<0.1mg
Riboflavin (B2)	0.14mg11%	0.23mg18%	<0.1mg
Niacin (B3)	0.11mg1%	0.20mg1%	<0.1mg
🔶Minerals
Sodium	39mg2%	34mg1%	+5.0mg
Calcium	126mg10%	115mg9%	+11mg
Iron	0mg0%	<0.1mg0%	<0.1mg
Potassium	159mg3%	141mg3%	+18mg
Phosphorus	103mg8%	137mg11%	<0.1mg
Magnesium	12mg3%	11mg3%	+1.0mg
Zinc	0.43mg4%	0.60mg5%	<0.1mg
Copper	<0.1mg0%	<0.1mg2%	<0.1mg
Manganese	<0.1mg0%	<0.1mg0%	<0.1mg
Selenium	1.8mcg3%	12mcg23%	<0.1mcg

🔬Nutritional Analysis

Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 73 kcal for Greek Yogurt (Low Fat, Plain) — that's 46% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.

Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.36g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.

Fat: Both have similar fat content — Reduced Fat Milk has 1.9g and Greek Yogurt (Low Fat, Plain) has 1.92g per 100g.

Key Vitamins: The most notable vitamin differences are in Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Folate (Greek Yogurt (Low Fat, Plain): 12mcg vs 2mcg), Niacin (B3) (Greek Yogurt (Low Fat, Plain): 0.197mg vs 0.112mg).

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 0.001mg), 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.

🔗Related Comparisons

More with Reduced Fat Milk

More with Greek Yogurt (Low Fat, Plain)

Yogurt Greek Nonfat Plain vs Yogurt Greek Plain Lowfat Milk Whole 3.25% Milkfat Without Added Vitamin A And Vitamin D vs Yogurt Greek Plain Lowfat Soy Flour Full-fat vs Yogurt Greek Plain Lowfat Seeds Pumpkin And Squash Seed Kernels vs Yogurt Greek Plain Lowfat Milk Whole 3.25% Milkfat With Added Vitamin D vs Yogurt Greek Plain Lowfat Tofu Firm Prepared With Calcium Sulfate vs Yogurt Greek Plain Lowfat Egg Whole Raw Fresh vs Yogurt Greek Plain Lowfat Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) vs Yogurt Greek Plain Lowfat

❓Frequently Asked Questions

Which has more protein, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?: Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.36g for Reduced Fat Milk.
Which is lower in calories, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?: Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 73 kcal.
Is Reduced Fat Milk or Greek Yogurt (Low Fat, Plain) healthier?: It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Greek Yogurt (Low Fat, Plain)?: Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 1.92g.

Data from USDA FoodData Central. All values per 100g.