EatAndAchieve

Greek Yogurt (Nonfat, Plain)vsGreek Yogurt (Low Fat, Plain)

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

Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g 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, Greek Yogurt (Nonfat, Plain) is lower in calories.

🥛
Greek Yogurt (Nonfat, Plain)Dairy and Egg Products
54
kcal/100g
🥛
Greek Yogurt (Low Fat, Plain)Dairy and Egg Products
73
kcal/100g

🎯When to Eat What

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

⚖️Watching your weight

Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 26% fewer calories.

💪Building muscle

Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.

❤️Heart health

Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, more fiber.

🔥Calorie Breakdown

Greek Yogurt (Nonfat, Plain)
54kcal
Protein71%
Carbs25%
Fat4%
Greek Yogurt (Low Fat, Plain)
73kcal
Protein55%
Carbs22%
Fat23%

💪Macronutrient Comparison

Greek Yogurt (Nonfat, Plain)Greek Yogurt (Low Fat, Plain)
Protein✓ Greek Yogurt (Low Fat, Plain)
9.5g
9.9g
Carbohydrates✓ Greek Yogurt (Low Fat, Plain)
3.4g
3.9g
Total Fat✓ Greek Yogurt (Nonfat, Plain)
0.24g
1.9g
Dietary Fiber✓ Greek Yogurt (Nonfat, Plain)
0.20g
0g

🕸️Nutrient Profile

Protein19% · 20%Fiber1% · 0%Vit C0% · 1%Iron0% · 0%Calcium9% · 9%Potassium0% · 3%Vit A0% · 10%Magnesium0% · 3%
Greek Yogurt (Nonfat, Plain)
Greek Yogurt (Low Fat, Plain)

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

📊Full Nutrition Comparison

NutrientYogurt Greek Nonfat PlainYogurt Greek Plain LowfatDiff
💪Macronutrients
Calories54kcal3%73kcal4%<0.1kcal
Protein9.5g19%9.9g20%<0.1g
Total Fat0.24g0%1.9g2%<0.1g
Saturated Fat0.14g1%1.2g6%<0.1g
Trans Fat<0.1g<0.1g<0.1g
Cholesterol6.0mg2%10mg3%<0.1mg
Carbohydrates3.4g1%3.9g1%<0.1g
Dietary Fiber0.20g1%0g0%+0.20g
Sugars—3.6g—
✨Vitamins
Vitamin A0mcg0%90mcg10%<0.1mcg
Vitamin C0.30mg0%0.80mg1%<0.1mg
Vitamin D—0mcg0%—
Vitamin E—<0.1mg0%—
Vitamin K—0.20mcg0%—
Vitamin B6—<0.1mg3%—
Vitamin B12—0.52mcg22%—
Folate—12mcg3%—
Thiamin (B1)—<0.1mg4%—
Riboflavin (B2)—0.23mg18%—
Niacin (B3)—0.20mg1%—
🔶Minerals
Sodium37mg2%34mg1%+3.0mg
Calcium112mg9%115mg9%<0.1mg
Iron<0.1mg0%<0.1mg0%<0.1mg
Potassium—141mg3%—
Phosphorus—137mg11%—
Magnesium—11mg3%—
Zinc—0.60mg5%—
Copper—<0.1mg2%—
Manganese—<0.1mg0%—
Selenium—12mcg23%—

🔬Nutritional Analysis

Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 73 kcal for Greek Yogurt (Low Fat, Plain) — that's 35% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.

Protein: Both are similar in protein content, with Greek Yogurt (Nonfat, Plain) providing 9.53g and Greek Yogurt (Low Fat, Plain) providing 9.95g per 100g.

Fat: Greek Yogurt (Low Fat, Plain) has more fat (1.92g vs 0.24g 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. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 1.23g).

Key Vitamins: The most notable vitamin differences are in Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0.3mg).

Key Minerals: Notable mineral differences include Iron (Greek Yogurt (Low Fat, Plain): 0.04mg vs 0.03mg).

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 Greek Yogurt (Nonfat, Plain)

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More with Greek Yogurt (Low Fat, Plain)

Milk Whole 3.25% Milkfat Without Added Vitamin A And Vitamin D vs Yogurt Greek Plain LowfatSoy Flour Full-fat vs Yogurt Greek Plain LowfatSeeds Pumpkin And Squash Seed Kernels vs Yogurt Greek Plain LowfatMilk Whole 3.25% Milkfat With Added Vitamin D vs Yogurt Greek Plain LowfatTofu Firm Prepared With Calcium Sulfate vs Yogurt Greek Plain LowfatEgg Whole Raw Fresh vs Yogurt Greek Plain LowfatMilk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D vs Yogurt Greek Plain LowfatMilk 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, Greek Yogurt (Nonfat, Plain) or Greek Yogurt (Low Fat, Plain)?
Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
Which is lower in calories, Greek Yogurt (Nonfat, Plain) or Greek Yogurt (Low Fat, Plain)?
Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 73 kcal.
Is Greek Yogurt (Nonfat, Plain) or Greek Yogurt (Low Fat, Plain) healthier?
It depends on your goals. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g 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, Greek Yogurt (Nonfat, Plain) or Greek Yogurt (Low Fat, Plain)?
Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 1.92g.
Which has more fiber, Greek Yogurt (Nonfat, Plain) or Greek Yogurt (Low Fat, Plain)?
Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.
Data from USDA FoodData Central. All values per 100g.