Egg whites vs Greek yogurt: which is healthier?

Greek yogurt is more nutrient-dense, scoring 60/100 against 48/100 for egg whites. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Egg whites

48/100Moderate nutrient density

52 kcal per 100 g. 1 large egg white: 33 g

Greek yogurt

60/100High nutrient density

59 kcal per 100 g. 1 container: 170 g

Higher score

Which to pick for your goal

Fewer caloriesEgg whites52 vs 59 kcal per 100 g
More proteinAbout even11 vs 10 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarEgg whites0.7 vs 3.2 g per 100 g
More potassiumEgg whites163 vs 141 mg per 100 g
Less saturated fatAbout even0 vs 0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Egg whites, 100 g	Greek yogurt, 100 g	Egg whites, 33 g	Greek yogurt, 170 g
Calories	52 kcal	59 kcal	17 kcal	100 kcal
Protein	11 g	10 g	3.6 g	17 g
Carbohydrates	0.7 g	3.6 g	0.2 g	6.1 g
Sugars	0.7 g	3.2 g	0.2 g	5.5 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.2 g	0.4 g	<0.1 g	0.7 g
Saturated fat	0 g	0.1 g	0 g	0.2 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	1 µg	0 µg	1.7 µg
Potassium	163 mg	141 mg	54 mg	240 mg
Iron	<0.1 mg	<0.1 mg	<0.1 mg	0.1 mg
Calcium	7 mg	110 mg	2.3 mg	187 mg
Magnesium	11 mg	11 mg	3.6 mg	19 mg
Sodium	166 mg	36 mg	55 mg	61 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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