Greek yogurt vs skim milk: which is healthier?

Skim milk is more nutrient-dense, scoring 74/100 against 60/100 for Greek yogurt. 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

Skim milk

74/100High nutrient density

34 kcal per 100 g. 1 cup (240 ml): 245 g

Higher score

Which to pick for your goal

Fewer caloriesSkim milk59 vs 34 kcal per 100 g
More proteinGreek yogurt10 vs 3.4 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarGreek yogurt3.2 vs 5.1 g per 100 g
More potassiumAbout even141 vs 156 mg per 100 g
Less saturated fatAbout even0.1 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	Greek yogurt, 100 g	Skim milk, 100 g	Greek yogurt, 170 g	Skim milk, 245 g
Calories	59 kcal	34 kcal	100 kcal	83 kcal
Protein	10 g	3.4 g	17 g	8.3 g
Carbohydrates	3.6 g	5 g	6.1 g	12 g
Sugars	3.2 g	5.1 g	5.5 g	12 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.4 g	<0.1 g	0.7 g	0.2 g
Saturated fat	0.1 g	<0.1 g	0.2 g	0.1 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	1 µg	61 µg	1.7 µg	149 µg
Potassium	141 mg	156 mg	240 mg	382 mg
Iron	<0.1 mg	<0.1 mg	0.1 mg	<0.1 mg
Calcium	110 mg	122 mg	187 mg	299 mg
Magnesium	11 mg	11 mg	19 mg	27 mg
Sodium	36 mg	42 mg	61 mg	103 mg

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

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