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

Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.27g for Whole Milk.

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

Whole Milk is lower in calories with 60 kcal per 100g versus 73 kcal.

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

It depends on your goals. Whole Milk has 60 calories and 3.27g 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 Milk or Greek Yogurt (Low Fat, Plain)?

Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 3.2g.

Whole MilkvsGreek Yogurt (Low Fat, Plain)

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

Whole Milk has 60 calories and 3.3g 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, Whole Milk is lower in calories.

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Whole Milk Dairy and Egg Products

kcal/100g

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

kcal/100g

🎯When to Eat What

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

⚖️Watching your weight

Go with Whole Milk at just 60 kcal per 100g — 18% 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

Whole Milk

60kcal

Protein22%

Carbs31%

Fat47%

Greek Yogurt (Low Fat, Plain)

73kcal

Protein55%

Carbs22%

Fat23%

💪Macronutrient Comparison

Whole MilkGreek Yogurt (Low Fat, Plain)

Protein✓ Greek Yogurt (Low Fat, Plain)

3.3g

9.9g

Carbohydrates✓ Whole Milk

4.6g

3.9g

Total Fat✓ Greek Yogurt (Low Fat, Plain)

3.2g

1.9g

Dietary Fiber

—

🕸️Nutrient Profile

Whole Milk

Greek Yogurt (Low Fat, Plain)

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

📊Full Nutrition Comparison

Nutrient	Milk Whole 3.25% Milkfat With Added Vitamin D	Yogurt Greek Plain Lowfat	Diff
💪Macronutrients
Calories	60kcal3%	73kcal4%	<0.1kcal
Protein	3.3g7%	9.9g20%	<0.1g
Total Fat	3.2g4%	1.9g2%	+1.3g
Saturated Fat	1.9g9%	1.2g6%	+0.63g
Trans Fat	0.11g	<0.1g	+<0.1g
Cholesterol	12mg4%	10mg3%	+2.0mg
Carbohydrates	4.6g2%	3.9g1%	+0.69g
Dietary Fiber	—	0g0%	—
Sugars	—	3.6g	—
✨Vitamins
Vitamin A	32mcg4%	90mcg10%	<0.1mcg
Vitamin C	—	0.80mg1%	—
Vitamin D	0.96mcg5%	0mcg0%	+0.96mcg
Vitamin E	<0.1mg0%	<0.1mg0%	+<0.1mg
Vitamin K	—	0.20mcg0%	—
Vitamin B6	<0.1mg4%	<0.1mg3%	+<0.1mg
Vitamin B12	0.54mcg23%	0.52mcg22%	+<0.1mcg
Folate	0mcg0%	12mcg3%	<0.1mcg
Thiamin (B1)	<0.1mg5%	<0.1mg4%	+<0.1mg
Riboflavin (B2)	0.14mg11%	0.23mg18%	<0.1mg
Niacin (B3)	0.10mg1%	0.20mg1%	<0.1mg
🔶Minerals
Sodium	38mg2%	34mg1%	+4.0mg
Calcium	123mg9%	115mg9%	+8.0mg
Iron	0mg0%	<0.1mg0%	<0.1mg
Potassium	150mg3%	141mg3%	+9.0mg
Phosphorus	101mg8%	137mg11%	<0.1mg
Magnesium	12mg3%	11mg3%	+0.90mg
Zinc	0.42mg4%	0.60mg5%	<0.1mg
Copper	<0.1mg0%	<0.1mg2%	<0.1mg
Manganese	0mg0%	<0.1mg0%	<0.1mg
Selenium	1.9mcg3%	12mcg23%	<0.1mcg

🔬Nutritional Analysis

Calories: Whole Milk is moderately lower in calories than Greek Yogurt (Low Fat, Plain), containing 60 kcal compared to 73 kcal per 100g (22% fewer calories).

Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.27g 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) is the leaner option with 1.92g of total fat per 100g compared to 3.2g.

Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Folate (Greek Yogurt (Low Fat, Plain): 12mcg vs 0mcg), Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 32mcg).

Key Minerals: Notable mineral differences include Iron (Greek Yogurt (Low Fat, Plain): 0.04mg vs 0mg), Manganese (Greek Yogurt (Low Fat, Plain): 0.007mg vs 0mg), Copper (Greek Yogurt (Low Fat, Plain): 0.021mg vs 0.001mg).

Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Low Fat, Plain) fits a low-fat diet. Both fit a low-sodium diet.

🔗Related Comparisons

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❓Frequently Asked Questions

Which has more protein, Whole Milk or Greek Yogurt (Low Fat, Plain)?: Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.27g for Whole Milk.
Which is lower in calories, Whole Milk or Greek Yogurt (Low Fat, Plain)?: Whole Milk is lower in calories with 60 kcal per 100g versus 73 kcal.
Is Whole Milk or Greek Yogurt (Low Fat, Plain) healthier?: It depends on your goals. Whole Milk has 60 calories and 3.27g 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 Milk or Greek Yogurt (Low Fat, Plain)?: Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 3.2g.

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