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Greek yogurt vs nonfat Greek yogurt

Greek yogurt and nonfat Greek yogurt have the same estimated satiety score: 5 out of 5. Nonfat Greek yogurt provides more protein per calorie: 17.3 g per 100 kcal, versus 9.3 g for Greek yogurt.

The same Greek yogurt, whole milk or nonfat.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171304 and 170894

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Key differences

  • Nonfat Greek yogurt provides more protein per calorie: 17.3 g per 100 kcal, versus 9.3 g for Greek yogurt.
  • Nonfat Greek yogurt has fewer calories: 59 kcal per 100 g, versus 97 for Greek yogurt, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Greek yogurt, plain, whole milk; Nonfat Greek yogurt, plain.
NutrientGreek yogurtserving: 125 g (4.5 oz)Nonfat Greek yogurtserving: 125 g (4.5 oz)Difference
Calories97 kcal per 100 g (3.5 oz)121 kcal per serving59 kcal per 100 g (3.5 oz)74 kcal per serving−38 kcal per 100 g (3.5 oz)−48 kcal per serving
Protein9 g per 100 g (3.5 oz)11.3 g per serving10.2 g per 100 g (3.5 oz)12.8 g per serving+1.2 g per 100 g (3.5 oz)+1.5 g per serving
Carbohydrates4 g per 100 g (3.5 oz)5 g per serving3.6 g per 100 g (3.5 oz)4.5 g per serving−0.4 g per 100 g (3.5 oz)−0.5 g per serving
of which sugars4 g per 100 g (3.5 oz)5 g per serving3.2 g per 100 g (3.5 oz)4.1 g per serving−0.8 g per 100 g (3.5 oz)−1 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat5 g per 100 g (3.5 oz)6.3 g per serving0.4 g per 100 g (3.5 oz)0.5 g per serving−4.6 g per 100 g (3.5 oz)−5.8 g per serving
of which saturated2.4 g per 100 g (3.5 oz)3 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−2.3 g per 100 g (3.5 oz)−2.9 g per serving
Water81.3 g per 100 g (3.5 oz)101.6 g per serving85.1 g per 100 g (3.5 oz)106.4 g per serving+3.8 g per 100 g (3.5 oz)+4.8 g per serving
Protein per 100 kcal9.3 g17.3 g+8 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Nonfat Greek yogurt minus Greek yogurt. Source: USDA FDC 171304 and 170894.

Per typical serving

With typical servings, 125 g (4.5 oz) of Greek yogurt has about 121 kcal and 11.3 g of protein, and 125 g (4.5 oz) of nonfat Greek yogurt about 74 kcal and 12.8 g.

To get 20 g of protein you would need about 222 g of Greek yogurt (216 kcal) or about 196 g of nonfat Greek yogurt (116 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Greek yogurt and nonfat Greek yogurt have the same estimated satiety score: 5 out of 5.

  • Greek yogurt: Low energy density; a lot of protein per calorie; high water content.
  • Nonfat Greek yogurt: Calculation: 1 (base) + 2 (very low energy density: 59 kcal/100 g) + 2 (protein: 17.3 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 85.1 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Greek yogurt

On the numbers it does not stand out from nonfat Greek yogurt in protein, calories, or fiber, so taste, price, or habit can decide.

Nonfat Greek yogurt

  • If you want more protein per calorie: 17.3 g per 100 kcal.
  • If you want to eat more grams for the same calories: 59 kcal per 100 g.
  • If you want more protein in a typical serving: 12.8 g in 125 g (4.5 oz).
  • If you prefer a lighter typical serving: about 74 kcal in 125 g (4.5 oz).

On a GLP-1 medication

Greek yogurt. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Nonfat Greek yogurt. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Greek yogurt: every nutrient, frequently asked questions, and similar foods.
  • Nonfat Greek yogurt: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .