Food compare · 2026
Eggs (large) vs Greek yogurt (plain, nonfat)
Eggs (large) vs Greek yogurt (plain, nonfat) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Eggs (large) | Greek yogurt (plain, nonfat) |
|---|---|---|
| Calories | 155 kcal | 59 kcal |
| Protein | 13 g | 10 g |
| Carbs | 1.1 g | 3.6 g |
| Fat | 11 g | 0.4 g |
| Fiber | — | — |
| Protein per 100 kcal | 8.4 g | 16.9 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick eggs when you want whole-food protein with fat and almost no carbs. Pick nonfat Greek yogurt when you want high protein with fewer calories and a dairy base.
Pick Eggs (large) when
Savory breakfasts and cooking fat you already budgeted in the yolks.
Pick Greek yogurt (plain, nonfat) when
High-protein snacks or sweet breakfast bowls with fruit.
Caveats
- Egg count vs yogurt grams — compare equal protein targets, not “one serving” folklore.
Food notes
🥚 Eggs (large)
78 kcal per egg. Yolks have most of the micronutrients (choline, vitamin D). Whites are protein-only. Perfect protein quality score.
🥣 Greek yogurt (plain, nonfat)
20g+ protein per cup. Buy plain — flavored varieties add 10–20g sugar. Top with fruit yourself.
AskCalories
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