Whole MilkvsGreek Yogurt (Nonfat, Plain)
Whole Milk has 60 calories and 3.3g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Greek Yogurt (Nonfat, Plain)
Greek Yogurt (Nonfat, Plain) will keep you satisfied longer with 9.5g protein — fat and protein slow digestion while fiber adds bulk.
Whole Milk's natural fat (3.2g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Whole 3.25% Milkfat With Added Vitamin D | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 54kcal3% | +6.0kcal |
| Protein | 3.3g7% | 9.5g19% | <0.1g |
| Total Fat | 3.2g4% | 0.24g0% | +3.0g |
| Saturated Fat | 1.9g9% | 0.14g1% | +1.7g |
| Trans Fat | 0.11g | <0.1g | +0.10g |
| Cholesterol | 12mg4% | 6.0mg2% | +6.0mg |
| Carbohydrates | 4.6g2% | 3.4g1% | +1.2g |
| Dietary Fiber | — | 0.20g1% | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | — | 0.30mg0% | — |
| Vitamin D | 0.96mcg5% | — | — |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin B6 | <0.1mg4% | — | — |
| Vitamin B12 | 0.54mcg23% | — | — |
| Folate | 0mcg0% | — | — |
| Thiamin (B1) | <0.1mg5% | — | — |
| Riboflavin (B2) | 0.14mg11% | — | — |
| Niacin (B3) | 0.10mg1% | — | — |
| 🔶Minerals | |||
| Sodium | 38mg2% | 37mg2% | +1.0mg |
| Calcium | 123mg9% | 112mg9% | +11mg |
| Iron | 0mg0% | <0.1mg0% | <0.1mg |
| Potassium | 150mg3% | — | — |
| Phosphorus | 101mg8% | — | — |
| Magnesium | 12mg3% | — | — |
| Zinc | 0.42mg4% | — | — |
| Copper | <0.1mg0% | — | — |
| Manganese | 0mg0% | — | — |
| Selenium | 1.9mcg3% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is moderately lower in calories than Whole Milk, containing 54 kcal compared to 60 kcal per 100g (11% fewer calories).
Protein: Greek Yogurt (Nonfat, Plain) provides more protein with 9.53g versus 3.27g 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) is the leaner option with 0.24g of total fat per 100g compared to 3.2g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 1.86g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Milk: 32mcg 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. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Milk or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 60 kcal.
- Is Whole Milk or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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 Milk or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 3.2g.