Straining more than doubles the protein — but some minerals leave with the whey
Both compared as plain, whole-milk yogurt per 100g. Greek yogurt's defining edge is protein: 8.8g versus 3.8g in regular yogurt — about 2.3 times as much, because straining off the watery whey concentrates the solids. Fat is nearly identical here (4.4g vs 4.5g) since both are whole-milk versions. The trade-off: some calcium (111mg vs 127mg) and potassium (147mg vs 164mg) drain away with the whey, and carbs drop slightly too (4.8g vs 5.6g).
| Nutrient | Greek Yogurt | Regular Yogurt |
|---|---|---|
| Protein (g) | 8.78 | 3.82 |
| Total Fat (g) | 4.39 | 4.48 |
| Carbohydrate (g) | 4.75 | 5.57 |
| Sodium (mg) | 33.76 | 41.78 |
Source: Yogurt, Greek, plain, whole milk (FDC ID 2259794), Yogurt, plain, whole milk (FDC ID 2259793)
For protein / muscle
Greek yogurt
8.8g of protein per 100g versus 3.8g — a typical single-serve cup gets you meaningfully closer to a protein target.
For calcium
Regular yogurt
127mg vs 111mg per 100g. Straining pulls part of the calcium out with the whey, so regular keeps the edge.
For lower carbs
Greek yogurt
4.8g vs 5.6g per 100g — lactose is water-soluble and partially drains off with the whey.
For satiety on a diet
Greek yogurt
More than double the protein at nearly the same fat and fewer carbs makes it the more filling choice per spoonful.
Greek yogurt is simply regular yogurt with much of the liquid whey removed. Protein stays in the curd, so it concentrates from 3.8g to 8.8g per 100g. But whey is not nutritional dead weight — it carries dissolved lactose, calcium and potassium, which is why regular yogurt shows more calcium (127mg vs 111mg) and potassium (164mg vs 147mg). Neither difference is dramatic; the protein gap is the one that changes how you'd use each product.
"Greek" says nothing about fat content — it describes straining. These two records are both whole-milk yogurts and land within 0.1g of each other on fat (4.4g vs 4.5g). Nonfat Greek and nonfat regular yogurts exist on the same logic. So decide the fat level by the milk it's made from, and decide Greek vs regular by whether you want protein density or a lighter, more sippable texture with a bit more calcium.
Protein
8.78
vs
3.82
g
Total Fat
4.39
vs
4.48
g
Total Carbohydrate
4.75
vs
5.57
g
| A Yogurt, Greek, plain, whole milk | Nutrient | Yogurt, plain, whole milk B |
|---|---|---|
| 81.32g | Water | 85.27g+4.0 |
| 8.78g+5.0 | Protein | 3.82g |
| 16.84mg+2.7 | Cholesterol | 14.17mg |
| 4.39g | Total Fat | 4.48g |
| 4.75g | Total Carbohydrate | 5.57g |
| 33.76mg | Sodium | 41.78mg |
| 146.90mg | Potassium | 164.10mg+17.2 |
| 110.90mg | Calcium | 126.80mg+15.9 |
| 10.70mg | Magnesium | 11.45mg+0.8 |
| 125.90mg+24.7 | Phosphorus | 101.20mg |
| 0mg | Iron | 0mg |
| 0.47mg+0.0 | Zinc | 0.43mg |
| 0.01mg+0.0 | Copper | 0.00mg |
| 0.01mg+0.0 | Manganese | 0.00mg |
| 42.28μg+10.0 | Iodine | 32.33μg |
| 38.13μg | Retinol | 48.19μg+10.1 |
| 0μg | Vitamin D | 0.78μg+0.8 |
| 1μg+0.1 | Vitamin K | 0.90μg |
| 0.06mg+0.0 | Thiamin | 0.06mg |
| 0.24mg+0.0 | Riboflavin | 0.24mg |
| 0.23mg+0.1 | Niacin | 0.14mg |
| 0.04mg | Vitamin B6 | 0.05mg+0.0 |
| 0.20mg | Vitamin C | 0.20mg |
Q. How much more protein does Greek yogurt really have?
A. About 2.3 times as much: 8.8g vs 3.8g per 100g when comparing plain whole-milk versions. That is the direct result of straining off the whey.
Q. Does Greek yogurt have less calcium?
A. Slightly. This comparison shows 111mg vs 127mg per 100g — some calcium leaves with the whey. Both remain solid calcium sources.
Q. Which has fewer carbs?
A. Greek yogurt: 4.8g vs 5.6g per 100g. Part of the lactose drains away during straining, which is also why Greek yogurt tastes tangier and less sweet.
Data source: USDA FoodData Central (Public Domain). All values per 100g, edible portion. Some USDA Foundation Foods records do not report an Energy (kcal) value.