Whole MilkvsGreek Yogurt (Low Fat, Plain)
Whole Milk has 61 calories and 3.1g 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.
🎯When to Eat What
Goal-based picks for Whole Milk vs Greek Yogurt (Low Fat, Plain)
Go with Whole Milk at just 61 kcal per 100g — 16% 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.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Whole 3.25% Milkfat Without Added Vitamin A And Vitamin D | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 61kcal3% | 73kcal4% | <0.1kcal |
| Protein | 3.1g6% | 9.9g20% | <0.1g |
| Total Fat | 3.3g4% | 1.9g2% | +1.4g |
| Saturated Fat | 1.9g9% | 1.2g6% | +0.63g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 10mg3% | 10mg3% | — |
| Carbohydrates | 4.8g2% | 3.9g1% | +0.84g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 5.0g | 3.6g | +1.5g |
| ✨Vitamins | |||
| Vitamin A | 46mcg5% | 90mcg10% | <0.1mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0.10mcg1% | 0mcg0% | +0.10mcg |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0.30mcg0% | 0.20mcg0% | +<0.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0.45mcg19% | 0.52mcg22% | <0.1mcg |
| Folate | 5.0mcg1% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.17mg13% | 0.23mg18% | <0.1mg |
| Niacin (B3) | <0.1mg1% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 43mg2% | 34mg1% | +9.0mg |
| Calcium | 113mg9% | 115mg9% | <0.1mg |
| Iron | <0.1mg0% | <0.1mg0% | <0.1mg |
| Potassium | 132mg3% | 141mg3% | <0.1mg |
| Phosphorus | 84mg7% | 137mg11% | <0.1mg |
| Magnesium | 10mg2% | 11mg3% | <0.1mg |
| Zinc | 0.37mg3% | 0.60mg5% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg0% | <0.1mg |
| Selenium | 3.7mcg7% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is moderately lower in calories than Greek Yogurt (Low Fat, Plain), containing 61 kcal compared to 73 kcal per 100g (20% fewer calories).
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.15g 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 3.27g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin D (Whole Milk: 0.1mcg vs 0mcg), Folate (Greek Yogurt (Low Fat, Plain): 12mcg vs 5mcg).
Key Minerals: Notable mineral differences include Selenium (Greek Yogurt (Low Fat, Plain): 12.4mcg vs 3.7mcg), Manganese (Greek Yogurt (Low Fat, Plain): 0.007mg vs 0.004mg), Phosphorus (Greek Yogurt (Low Fat, Plain): 137mg vs 84mg).
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 3.15g for Whole Milk.
- Which is lower in calories, Whole Milk or Greek Yogurt (Low Fat, Plain)?
- Whole Milk is lower in calories with 61 kcal per 100g versus 73 kcal.
- Is Whole Milk or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Whole Milk has 61 calories and 3.15g 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 3.27g.