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Greek Yogurt vs Natural Yogurt: Calories Compared
Greek Yogurt is lower in calories (59 vs 61 per 100g). Greek Yogurt has 10.2g protein per 100g versus 3.5g in Natural Yogurt.
Per typical serving, Greek Yogurt provides 100 kcal (based on a 170g portion) versus Natural Yogurt at 149 kcal (245g). The average adult needs around 2,000 calories per day, so greek yogurt contributes 5.0% and natural yogurt contributes 7.5% 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 | Greek Yogurt | Natural Yogurt |
|---|---|---|
| Calories | 59 kcal | 61 kcal |
| Protein | 10.2g | 3.5g |
| Carbohydrates | 3.6g | 4.7g |
| of which Sugars | 3.2g | 4.7g |
| Fat | 0.4g | 3.2g |
| of which Saturates | 0.1g | 2.1g |
| Fibre | 0g | 0g |
| Sodium | 36mg | 46mg |
| Potassium | 141mg | 155mg |
| Calcium | 110mg | 121mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 1µg | 27µg |
| Selenium | 10µg | 2µg |
| Riboflavin (B2) | 0.3mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Natural Yogurt has more (61kcal vs 59kcal per 100g) — a difference of 2kcal. Greek Yogurt is the lower-calories option if that is your priority.
- Protein: Greek Yogurt has more (10.2g vs 3.5g per 100g) — a difference of 6.7g. Greek Yogurt is the stronger source of protein here.
- Carbohydrates: Natural Yogurt has more (4.7g vs 3.6g per 100g) — a difference of 1.1g.
- Sugars: Natural Yogurt has more (4.7g vs 3.2g per 100g) — a difference of 1.5g. Greek Yogurt is the lower-sugars option if that is your priority.
- Fat: Natural Yogurt has more (3.2g vs 0.4g per 100g) — a difference of 2.8g. Greek Yogurt is the lower-fat option if that is your priority.
- Saturated fat: Natural Yogurt has more (2.1g vs 0.1g per 100g) — a difference of 2g. Greek Yogurt is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Natural Yogurt has more (46mg vs 36mg per 100g) — a difference of 10mg. Greek Yogurt is the lower-sodium option if that is your priority.
- Potassium: Natural Yogurt has more (155mg vs 141mg per 100g) — a difference of 14mg. Natural Yogurt is the stronger source of potassium here.
- Calcium: Natural Yogurt has more (121mg vs 110mg per 100g) — a difference of 11mg. Natural Yogurt is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of vitamin C here.
- Vitamin a: Natural Yogurt has more (27µg vs 1µg per 100g) — a difference of 26µg. Natural Yogurt is the stronger source of vitamin A here.
- Selenium: Greek Yogurt has more (10µg vs 2µg per 100g) — a difference of 8µg. 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 | Greek Yogurt | % DV | Natural 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, Greek Yogurt has fewer carbs at 3.6g per 100g.
Both greek yogurt and natural 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, Greek Yogurt or Natural Yogurt?
Greek Yogurt has 59 calories per 100g while Natural Yogurt has 61 calories per 100g. Natural Yogurt is higher in calories by 2 kcal per 100g.
Which has more protein, Greek Yogurt or Natural Yogurt?
Greek Yogurt contains 10.2g of protein per 100g. Natural Yogurt contains 3.5g of protein per 100g. Greek Yogurt has more protein.
Is Greek Yogurt healthier than Natural Yogurt?
Greek Yogurt has 59 kcal, 10.2g protein, 3.6g carbs and 0.4g fat per 100g. Natural Yogurt has 61 kcal, 3.5g protein, 4.7g carbs and 3.2g 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, Greek Yogurt or Natural Yogurt?
Greek Yogurt contains 0g of fibre per 100g, and Natural Yogurt contains 0g per 100g. Greek Yogurt has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Greek Yogurt vs Natural Yogurt?
A typical 1 pot of greek yogurt (170g) is around 100 calories. A typical 1 pot of natural yogurt (245g) is around 149 calories — a difference of 49 kcal per serving in favour of greek yogurt.
Can I substitute Greek Yogurt for Natural 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).