Fruit yogurt vs goat cheese: which is healthier?

They are about equally nutrient-dense: fruit yogurt scores 11/100 and goat cheese 12/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Fruit yogurt

11/100Low nutrient density

99 kcal per 100 g. 1 container: 170 g

Goat cheese

12/100Low nutrient density

264 kcal per 100 g. 1 oz: 28 g

Which to pick for your goal

Fewer caloriesFruit yogurt99 vs 264 kcal per 100 g
More proteinGoat cheese4 vs 19 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarGoat cheese19 vs 0 g per 100 g
More potassiumFruit yogurt177 vs 26 mg per 100 g
Less saturated fatFruit yogurt0.7 vs 15 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Fruit yogurt, 100 g	Goat cheese, 100 g	Fruit yogurt, 170 g	Goat cheese, 28 g
Calories	99 kcal	264 kcal	168 kcal	74 kcal
Protein	4 g	19 g	6.8 g	5.2 g
Carbohydrates	19 g	0 g	32 g	0 g
Sugars	19 g	0 g	32 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	1.1 g	21 g	2 g	5.9 g
Saturated fat	0.7 g	15 g	1.3 g	4.1 g
Vitamin C	0.6 mg	0 mg	1 mg	0 mg
Vitamin A	11 µg	288 µg	19 µg	81 µg
Potassium	177 mg	26 mg	301 mg	7.3 mg
Iron	<0.1 mg	1.9 mg	0.1 mg	0.5 mg
Calcium	138 mg	140 mg	235 mg	39 mg
Magnesium	13 mg	16 mg	22 mg	4.5 mg
Sodium	53 mg	459 mg	90 mg	129 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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