Whole milk Greek yogurt vs plain yogurt: which is healthier?

Plain yogurt is more nutrient-dense, scoring 30/100 against 25/100 for whole milk Greek yogurt. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Whole milk Greek yogurt

25/100Lower nutrient density

97 kcal per 100 g. 1 container: 170 g

Plain yogurt

30/100Lower nutrient density

61 kcal per 100 g. 1 cup: 245 g

Higher score

Which to pick for your goal

Fewer caloriesPlain yogurt97 vs 61 kcal per 100 g
More proteinWhole milk Greek yogurt9 vs 3.5 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarWhole milk Greek yogurt4 vs 4.7 g per 100 g
More potassiumAbout even141 vs 155 mg per 100 g
Less saturated fatAbout even2.4 vs 2.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Whole milk Greek yogurt, 100 g	Plain yogurt, 100 g	Whole milk Greek yogurt, 170 g	Plain yogurt, 245 g
Calories	97 kcal	61 kcal	165 kcal	149 kcal
Protein	9 g	3.5 g	15 g	8.5 g
Carbohydrates	4 g	4.7 g	6.8 g	11 g
Sugars	4 g	4.7 g	6.8 g	11 g
Fiber	0 g	0 g	0 g	0 g
Fat	5 g	3.3 g	8.5 g	8 g
Saturated fat	2.4 g	2.1 g	4.1 g	5.1 g
Vitamin C	0 mg	0.5 mg	0 mg	1.2 mg
Vitamin A	2 µg	27 µg	3.4 µg	66 µg
Potassium	141 mg	155 mg	240 mg	380 mg
Iron	0 mg	<0.1 mg	0 mg	0.1 mg
Calcium	100 mg	121 mg	170 mg	296 mg
Magnesium	11 mg	12 mg	19 mg	29 mg
Sodium	35 mg	46 mg	60 mg	113 mg

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

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