Eggs vs Greek Yogurt: Nutrition, Calories & Best Choice

Eggs and plain Greek yogurt are two of the most common protein anchors in a North American breakfast, but they are built in completely different ways. Eggs are a whole-animal food that carries fat, cholesterol, and a broad vitamin profile; plain Greek yogurt is strained dairy, mostly water and protein, with calcium in the lead. This page compares whole, raw egg with plain, nonfat Greek yogurt using USDA reference values, shown per 100 g and per typical serving.

Note: All values below are USDA FoodData Central reference values for whole, raw egg and plain, unsweetened, nonfat Greek yogurt. Branded products vary, so check the label for added sugar, sodium, and vitamin D fortification.

Calories and Protein: Per 100 g vs Per Serving

Per 100 g, whole egg provides 143 kcal and 12.6 g protein, while plain nonfat Greek yogurt provides 59 kcal and 10.2 g protein. Egg is the more protein-dense food by weight, but yogurt is the more protein-dense food per calorie: roughly 0.17 g protein per kcal against 0.09 g per kcal for egg.

Serving size reverses the ranking. One large egg (50 g / 1.8 oz) supplies 72 kcal and 6.3 g protein, while a standard 3/4 cup of plain nonfat Greek yogurt (170 g / 6 oz) supplies about 100 kcal and 17.3 g protein. Most people eat two or three eggs, which lands at 13-19 g protein - closer to, but still below, a single yogurt cup.

Both foods are complete proteins with all nine essential amino acids. If your target is grams of protein per calorie, plain Greek yogurt is the more efficient vehicle. If you want protein with more fat and almost no carbohydrate, eggs are the simpler fit.

Side-by-Side Table: Per 100 g

Side-by-Side Table: Per Typical Serving

Fat, Carbohydrates, Fiber, and Glycemic Index

Fat is the clearest split. Whole egg carries 9.5 g total fat and 3.1 g saturated fat per 100 g, or about 4.8 g and 1.6 g per large egg, while plain nonfat Greek yogurt has 0.4 g total fat. Choosing 2% or whole-milk Greek yogurt moves the yogurt to roughly 73 kcal and 97 kcal per 100 g respectively, with 1.9 g and 5.0 g fat.

Carbohydrate is low in both: 0.7 g per 100 g for egg and 3.6 g for plain nonfat Greek yogurt, almost entirely lactose. Neither food contains fiber, so add berries, vegetables, or whole grains if fiber is a goal for that meal. Sweetened or fruit-on-the-bottom yogurt can add 10-20 g of sugar per cup, which changes the comparison substantially.

Glycemic index does not apply to eggs because they contain almost no carbohydrate. Plain, unsweetened Greek yogurt is low, generally reported at about 11 in published glycemic index tables, though values vary somewhat between sources. Sweetened flavored yogurts are often much higher.

Vitamins and Minerals: Where Each One Wins

Eggs lead on vitamin D at 2.0 mcg (82 IU) per 100 g, plus vitamin A, choline at 294 mg per 100 g, selenium, folate, and riboflavin per 100 g. Choline and vitamin D are two nutrients that are otherwise difficult to get from food, which is a practical reason eggs hold a distinct place in the diet.

Plain Greek yogurt leads on calcium at 187 mg per 3/4 cup, plus phosphorus and vitamin B12 per typical serving. Yogurt may also contribute iodine, but amounts vary widely by brand and region, so it should not be relied on.

Fortification matters here. Most plain Greek yogurt is not fortified with vitamin D, though some brands add it. Check the label if vitamin D is the reason you are choosing between the two foods.

Cholesterol, Saturated Fat, and Heart Health

A large egg contains about 186 mg of cholesterol, all in the yolk, while plain nonfat Greek yogurt contains roughly 8 mg per 3/4 cup. The Dietary Guidelines for Americans 2020-2025 do not set a strict daily cholesterol number, but they advise keeping intake as low as practical, and saturated fat is generally a stronger driver of blood LDL cholesterol for most people.

For most healthy adults, eating about one egg per day has been consistent with no meaningful increase in cardiovascular risk in large prospective cohort analyses and meta-analyses (see PubMed reference below). People with diabetes, existing heart disease, or a strong family history of high cholesterol may want to discuss egg and saturated fat intake with a clinician or registered dietitian. Nothing on this page is medical advice.

Which Should You Choose?

• For protein per calorie and bone-supporting calcium: plain nonfat Greek yogurt.
• For vitamin D, choline, and fat-soluble vitamins: whole eggs.
• For keto and very low-carb diets: eggs fit most easily; unsweetened Greek yogurt fits if you count its 3-4 g carbs per 100 g.
• For blood sugar control: both are low impact when unsweetened and minimally processed.
• For weight loss: either can work, but portion size and what you add matter most - butter, oil, honey, granola, and sweetened yogurt all add calories quickly.

A practical approach is to alternate them. Two eggs with vegetables one morning and 3/4 cup Greek yogurt with berries and nuts the next keeps protein high while broadening the nutrient profile.