| Measure | Egg | Greek yogurt (nonfat) |
|---|---|---|
| Typical serving | 1 large (50 g) | 1 container (170 g) |
| Protein per serving | 6.2 g | 17.3 g |
| Protein per 100 g | 12.4 g | 10.2 g |
| Calories per serving | 74 kcal | 100 kcal |
| Protein density | 34% of calories | 69% of calories |
| Share of 50 g Daily Value | 12% | 35% |
| Protein quality | Complete | Complete |
| Category | Eggs | Dairy |
Compare foods · Egg · Greek yogurt (nonfat)
Protein comparison
Egg vs Greek yogurt (nonfat): which has more protein?
Egg gives you 6.2 g of protein per 1 large; greek yogurt (nonfat) gives you 17.3 g per 1 container. On equal weight it is 12.4 g against 10.2 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Egg has more protein on equal weight: 12.4 g per 100 g against greek yogurt (nonfat)'s 10.2 g, a lead of 2.2 g. The order flips per serving because the servings differ in size: per typical serving, greek yogurt (nonfat) delivers 17.3 g (1 container) to egg's 6.2 g (1 large), a difference of 11.1 g.
For the full breakdown of each food, see the protein in egg and protein in greek yogurt (nonfat) pages, each with its USDA FoodData Central record id.
Quick answers
Egg vs Greek yogurt (nonfat) FAQ
Which has more protein, egg or greek yogurt (nonfat)?
Egg has more protein per 100 g: 12.4 g against 10.2 g. Per typical serving, egg provides 6.2 g (1 large) and greek yogurt (nonfat) provides 17.3 g (1 container).
Is egg or greek yogurt (nonfat) more protein-dense?
Greek yogurt (nonfat) is the more protein-dense of the two: about 69% of its calories come from protein, against 34% for egg.
Are egg and greek yogurt (nonfat) complete proteins?
Yes, both. Egg and greek yogurt (nonfat) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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