Milk vs plain yogurt: which is healthier?
They are about equally nutrient-dense: milk scores 31/100 and plain yogurt 30/100, 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.
Milk
61 kcal per 100 g. 1 cup (240 ml): 244 g
Plain yogurt
61 kcal per 100 g. 1 cup: 245 g
Which to pick for your goal
- Fewer caloriesAbout even61 vs 61 kcal per 100 g
- More proteinAbout even3.1 vs 3.5 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even5 vs 4.7 g per 100 g
- More potassiumPlain yogurt132 vs 155 mg per 100 g
- Less saturated fatAbout even1.9 vs 2.1 g per 100 g
Nutrition side by side
| Nutrient | Milk, 100 g | Plain yogurt, 100 g | Milk, 244 g | Plain yogurt, 245 g |
|---|---|---|---|---|
| Calories | 61 kcal | 61 kcal | 149 kcal | 149 kcal |
| Protein | 3.1 g | 3.5 g | 7.7 g | 8.5 g |
| Carbohydrates | 4.8 g | 4.7 g | 12 g | 11 g |
| Sugars | 5 g | 4.7 g | 12 g | 11 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 3.3 g | 3.3 g | 7.9 g | 8 g |
| Saturated fat | 1.9 g | 2.1 g | 4.6 g | 5.1 g |
| Vitamin C | 0 mg | 0.5 mg | 0 mg | 1.2 mg |
| Vitamin A | 46 µg | 27 µg | 112 µg | 66 µg |
| Potassium | 132 mg | 155 mg | 322 mg | 380 mg |
| Iron | <0.1 mg | <0.1 mg | <0.1 mg | 0.1 mg |
| Calcium | 113 mg | 121 mg | 276 mg | 296 mg |
| Magnesium | 10 mg | 12 mg | 24 mg | 29 mg |
| Sodium | 43 mg | 46 mg | 105 mg | 113 mg |
Last updated . Scores use the HowHealthyIs Score method.