Yogurt, Greek, plain, nonfat vs Yogurt, Greek, plain, whole milk
Original comparison by NutriVerdict
Bottom line: Yogurt, Greek, plain, nonfat is the more nutrient-dense of the two, scoring 70 of 100 to 40 for Yogurt, Greek, plain, whole milk.
Greek nonfat yogurt is clearly more nutrient-dense at 70 of 100 (rank 2) versus whole-milk Greek's 40 of 100 (rank 17). Per 100 g, nonfat delivers more protein (10.2 g vs 9 g) with far fewer calories (59 vs 97) and almost no fat (0.39 g vs 5 g). It also runs lower in sugar (3.24 g vs 4 g), while sodium is nearly identical (36 mg vs 35 mg).
Choose nonfat Greek yogurt when you want maximum protein for the fewest calories and least fat. Choose whole-milk Greek yogurt when you prefer the fuller texture and don't mind the extra 38 calories and roughly 4.6 g more fat per 100 g. The 30-point score gap here is one of the widest in this pairing set, driven mostly by the fat and calorie difference rather than protein, which is close either way.
Head to head, per 100 g
| Metric | Yogurt, Greek | Yogurt, Greek |
|---|---|---|
| Nutrient Density Score | 70 | 40 |
| Calories | 59 kcal | 97 kcal |
| Protein | 10 g | 9 g |
| Carbohydrate | 3.6 g | 4 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 3.2 g | 4 g |
| Total fat | 0.4 g | 5 g |
| Saturated fat | 0.1 g | 2.4 g |
| Sodium | 36 mg | 35 mg |
| Potassium | 141 mg | 141 mg |
| Calcium | 110 mg | 100 mg |
| Iron | 0.1 mg | 0 mg |
| Magnesium | 11 mg | 11 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 1 ug | 2 ug |
| Vitamin E | 0 mg | 0 mg |
| Cholesterol | 5 mg | 13 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Yogurt, Greek, plain, nonfat healthier than Yogurt, Greek, plain, whole milk?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Yogurt, Greek, plain, nonfat scores higher, 70 of 100 to 40. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Yogurt, Greek, plain, nonfat or Yogurt, Greek, plain, whole milk?
Yogurt, Greek, plain, nonfat has more protein, 10.2 g per 100 g to 9 g.
Which has fewer calories?
Yogurt, Greek, plain, nonfat is lower in calories, 59 kcal per 100 g to 97 kcal.