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Greek yogurt vs Plain whole-milk yogurt

Greek yogurt costs more. The question is whether what it adds is worth it — and how to pick a real one.

Greek yogurt

Plain whole-milk yogurt

Per 100 g

	Greek yogurt	Plain whole-milk yogurt
Calories	97 kcal	61 kcal
Protein	9 g	3.5 g
Carbs	3.6 g	4.7 g
Fat	5 g	3.3 g
Fiber	0 g	0 g

Per typical serving

Serving: Greek yogurt — 1 small cup (3.5 oz / 100g) · Plain whole-milk yogurt — 1 cup (6 oz / 170g)

	Greek yogurt	Plain whole-milk yogurt
Calories	97 kcal	104 kcal
Protein	9 g	6 g
Carbs	3.6 g	8 g
Fat	5 g	5.6 g
Fiber	0 g	0 g

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Verdict

Per 100 g, Greek yogurt has 9 g of protein vs 3.5 g in plain whole-milk yogurt — about 2.5 times more — because it's strained and more concentrated. In exchange, it has more calories (97 vs 61 kcal). Read the label: many "Greek-style" products are sweetened or thickened rather than truly strained. What you want is plain, unsweetened, with high protein on the nutrition panel.

When to choose Greek yogurt

You want a snack that helps hit your protein target and keeps you full.
You'll use it as a creamy base for sauces and dips instead of mayo or cream.

When to choose Plain whole-milk yogurt

You want fewer calories per cup and don't rely on it for protein.
You're baking or marinating, where a lighter texture works better.

Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.

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