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Butter vs Greek Yogurt: Calories Compared
Greek Yogurt is lower in calories (59 vs 717 per 100g). Butter has 0.8g protein per 100g versus 10.2g in Greek Yogurt.
Per typical serving, Butter provides 100 kcal (based on a 14g portion) versus Greek Yogurt at 100 kcal (170g). The average adult needs around 2,000 calories per day, so butter contributes 5.0% and greek yogurt contributes 5.0% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Butter | Greek Yogurt |
|---|---|---|
| Calories | 717 kcal | 59 kcal |
| Protein | 0.8g | 10.2g |
| Carbohydrates | 0.1g | 3.6g |
| of which Sugars | 0.1g | 3.2g |
| Fat | 81.1g | 0.4g |
| of which Saturates | 51.4g | 0.1g |
| Fibre | 0g | 0g |
| Sodium | 643mg | 36mg |
| Potassium | 24mg | 141mg |
| Calcium | 24mg | 110mg |
| Iron | 0mg | 0.1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 684µg | 1µg |
| Selenium | 1µg | 10µg |
| Riboflavin (B2) | 0mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Butter has more (717kcal vs 59kcal per 100g) — a difference of 658kcal. Greek Yogurt is the lower-calories option if that is your priority.
- Protein: Greek Yogurt has more (10.2g vs 0.8g per 100g) — a difference of 9.4g. Greek Yogurt is the stronger source of protein here.
- Carbohydrates: Greek Yogurt has more (3.6g vs 0.1g per 100g) — a difference of 3.5g.
- Sugars: Greek Yogurt has more (3.2g vs 0.1g per 100g) — a difference of 3.1g. Butter is the lower-sugars option if that is your priority.
- Fat: Butter has more (81.1g vs 0.4g per 100g) — a difference of 80.7g. Greek Yogurt is the lower-fat option if that is your priority.
- Saturated fat: Butter has more (51.4g vs 0.1g per 100g) — a difference of 51.3g. Greek Yogurt is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Butter has more (643mg vs 36mg per 100g) — a difference of 607mg. Greek Yogurt is the lower-sodium option if that is your priority.
- Potassium: Greek Yogurt has more (141mg vs 24mg per 100g) — a difference of 117mg. Greek Yogurt is the stronger source of potassium here.
- Calcium: Greek Yogurt has more (110mg vs 24mg per 100g) — a difference of 86mg. Greek Yogurt is the stronger source of calcium here.
- Iron: Greek Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Greek Yogurt is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Butter has more (684µg vs 1µg per 100g) — a difference of 683µg. Butter is the stronger source of vitamin A here.
- Selenium: Greek Yogurt has more (10µg vs 1µg per 100g) — a difference of 9µg. Greek Yogurt is the stronger source of selenium here.
- Riboflavin (b2): Greek Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Greek Yogurt is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Butter | % DV | Greek Yogurt | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Greek Yogurt is the lower-calorie option at 59 kcal per 100g. If you need more protein, Greek Yogurt provides more at 10.2g per 100g. For lower carbohydrates, Butter has fewer carbs at 0.1g per 100g.
Both butter and greek yogurt can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Butter or Greek Yogurt?
Butter has 717 calories per 100g while Greek Yogurt has 59 calories per 100g. Butter is higher in calories by 658 kcal per 100g.
Which has more protein, Butter or Greek Yogurt?
Butter contains 0.8g of protein per 100g. Greek Yogurt contains 10.2g of protein per 100g. Greek Yogurt has more protein.
Is Butter healthier than Greek Yogurt?
Butter has 717 kcal, 0.8g protein, 0.1g carbs and 81.1g fat per 100g. Greek Yogurt has 59 kcal, 10.2g protein, 3.6g carbs and 0.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Butter or Greek Yogurt?
Butter contains 0g of fibre per 100g, and Greek Yogurt contains 0g per 100g. Butter has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Butter vs Greek Yogurt?
A typical 1 tablespoon of butter (14g) is around 100 calories. A typical 1 pot of greek yogurt (170g) is around 100 calories — a difference of 0 kcal per serving in favour of butter.
Can I substitute Butter for Greek Yogurt in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).