Bagel 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?
Greek Yogurt is generally healthier
Greek Yogurt comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (59 vs 257), less sugar (2.8g vs 6.6g), less sodium (41mg vs 430mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Greek Yogurt
59 kcal
More Protein
Bagel
10g
More Fiber
Bagel
2.1g
Less Sugar
Greek Yogurt
2.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Bagel | Greek Yogurt | Difference |
|---|---|---|---|
| Calories | 257kcal | 59kcal✓ | +198.0kcal |
| Protein | 10g | 10g | 0.0g |
| Carbohydrates | 50g | 3.3g✓ | +46.7g |
| Fat | 1.7g | 0.4g✓ | +1.3g |
| Fiber | 2.1g✓ | 0g | +2.1g |
| Sugar | 6.6g | 2.8g✓ | +3.8g |
| Sodium | 430mg | 41mg✓ | +389.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Bagel
Greek Yogurt
Diet Compatibility
Bagel
Greek Yogurt
When to Choose Bagel
- ✓Higher in protein (10g vs 10g)
- ✓More fiber (2.1g vs 0g)
Common Uses
When to Choose Greek Yogurt
- ✓Lower in calories (59 vs 257)
- ✓Lower in carbs (3.3g vs 50g)
- ✓Less sugar (2.8g vs 6.6g)
- ✓Lower sodium (41mg vs 430mg)
Common Uses
Bagel vs Greek Yogurt: Nutritional Analysis
Bagel is more calorie-dense at 257 calories per 100g compared to 59 for Greek Yogurt, a difference of 198 calories. 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 Bagel and Greek Yogurt tell different nutritional stories. Bagel provides 50g of carbohydrates, 1.7g of fat, and 2.1g of fiber per 100g, while Greek Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. The higher fiber content in Bagel supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Bagel contains 6.6g 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: Greek Yogurt is the lower-calorie choice at 59 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Bagel provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Bagel offers more fiber (2.1g/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, Bagel or Greek Yogurt?
Bagel has more calories with 257 kcal per 100g, compared to Greek Yogurt with 59 kcal. That's a difference of 198 calories per 100g serving.
Is Bagel healthier than Greek Yogurt?
Based on our nutritional analysis, Greek Yogurt is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Greek Yogurt has 59 calories, 10g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Bagel and Greek Yogurt?
Bagel and Greek Yogurt have the same protein content at 10g per 100g.
Which is better for weight loss, Bagel or Greek Yogurt?
For weight loss, Greek Yogurt is the better choice with only 59 calories per 100g compared to 257 calories in Bagel. Bagel also offers 2.1g of fiber per 100g, which helps you feel fuller longer.
Does Bagel or Greek Yogurt have fewer carbs?
Greek Yogurt has fewer carbs with 3.3g per 100g, compared to Bagel with 50g. If you're following a low-carb diet, Greek Yogurt is the better option with 46.7g 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.