Almond Milk vs Greek Yogurt: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Almond Milk has 17 calories while Greek Yogurt has 59 calories per 100g.
Quick Summary
Fewer Calories
Almond Milk
17 kcal
More Protein
Greek Yogurt
10g
More Fiber
Almond Milk
0g
Less Sugar
Almond Milk
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Almond Milk | Greek Yogurt | Difference |
|---|---|---|---|
| Calories | 17kcal✓ | 59kcal | -42.0kcal |
| Protein | 1g | 10g✓ | -9.0g |
| Carbohydrates | 0.6g✓ | 3.3g | -2.7g |
| Fat | 1.1g | 0.4g✓ | +0.7g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0.1g✓ | 2.8g | -2.7g |
| Sodium | 188mg | 41mg✓ | +147.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almond Milk
Greek Yogurt
Diet Compatibility
Almond Milk
Greek Yogurt
When to Choose Almond Milk
- ✓Lower in calories (17 vs 59)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0.6g vs 3.3g)
- ✓Less sugar (0.1g vs 2.8g)
Common Uses
When to Choose Greek Yogurt
- ✓Higher in protein (10g vs 1g)
- ✓Lower sodium (41mg vs 188mg)
Common Uses
Almond Milk vs Greek Yogurt: Nutritional Analysis
Greek Yogurt is more calorie-dense at 59 calories per 100g compared to 17 for Almond Milk, a difference of 42 calories. On the protein front, Greek Yogurt delivers more with 10g per 100g versus 1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almond Milk and Greek Yogurt tell different nutritional stories. Almond Milk provides 0.6g of carbohydrates, 1.1g of fat, and 0g of fiber per 100g, while Greek Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. Sugar content also differs: Almond Milk contains 0.1g while Greek Yogurt has 2.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Almond Milk is the lower-calorie choice at 17 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Greek Yogurt provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Almond Milk offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almond Milk or Greek Yogurt?
Greek Yogurt has more calories with 59 kcal per 100g, compared to Almond Milk with 17 kcal. That's a difference of 42 calories per 100g serving.
Is Almond Milk healthier than Greek Yogurt?
Almond Milk and Greek Yogurt have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Almond Milk and Greek Yogurt?
Greek Yogurt has more protein with 10g per 100g, compared to Almond Milk with 1g. Greek Yogurt provides 9.0g more protein per 100g serving.
Which is better for weight loss, Almond Milk or Greek Yogurt?
For weight loss, Almond Milk is the better choice with only 17 calories per 100g compared to 59 calories in Greek Yogurt. Greek Yogurt also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Almond Milk or Greek Yogurt have fewer carbs?
Almond Milk has fewer carbs with 0.6g per 100g, compared to Greek Yogurt with 3.3g. If you're following a low-carb diet, Almond Milk is the better option with 2.7g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.