Greek yogurt vs milk: which is healthier?

Greek yogurt is more nutrient-dense, scoring 60/100 against 31/100 for milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Greek yogurt

60/100High nutrient density

59 kcal per 100 g. 1 container: 170 g

Higher score

Milk

31/100Lower nutrient density

61 kcal per 100 g. 1 cup (240 ml): 244 g

Which to pick for your goal

Fewer caloriesAbout even59 vs 61 kcal per 100 g
More proteinGreek yogurt10 vs 3.1 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarGreek yogurt3.2 vs 5 g per 100 g
More potassiumAbout even141 vs 132 mg per 100 g
Less saturated fatGreek yogurt0.1 vs 1.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Greek yogurt, 100 g	Milk, 100 g	Greek yogurt, 170 g	Milk, 244 g
Calories	59 kcal	61 kcal	100 kcal	149 kcal
Protein	10 g	3.1 g	17 g	7.7 g
Carbohydrates	3.6 g	4.8 g	6.1 g	12 g
Sugars	3.2 g	5 g	5.5 g	12 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.4 g	3.3 g	0.7 g	7.9 g
Saturated fat	0.1 g	1.9 g	0.2 g	4.6 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	1 µg	46 µg	1.7 µg	112 µg
Potassium	141 mg	132 mg	240 mg	322 mg
Iron	<0.1 mg	<0.1 mg	0.1 mg	<0.1 mg
Calcium	110 mg	113 mg	187 mg	276 mg
Magnesium	11 mg	10 mg	19 mg	24 mg
Sodium	36 mg	43 mg	61 mg	105 mg

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

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