Orange 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?
Orange is generally healthier
Orange comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (47 vs 59), more fiber (2.4g vs 0g), less sodium (0mg vs 41mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 kcal
More Protein
Greek Yogurt
10g
More Fiber
Orange
2.4g
Less Sugar
Greek Yogurt
2.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Orange | Greek Yogurt | Difference |
|---|---|---|---|
| Calories | 47kcal✓ | 59kcal | -12.0kcal |
| Protein | 0.7g | 10g✓ | -9.3g |
| Carbohydrates | 12g | 3.3g✓ | +8.7g |
| Fat | 0.3g✓ | 0.4g | -0.1g |
| Fiber | 2.4g✓ | 0g | +2.4g |
| Sugar | 9g | 2.8g✓ | +6.2g |
| Sodium | 0mg✓ | 41mg | -41.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Orange
Greek Yogurt
Diet Compatibility
Orange
Greek Yogurt
When to Choose Orange
- ✓Lower in calories (47 vs 59)
- ✓More fiber (2.4g vs 0g)
- ✓Lower sodium (0mg vs 41mg)
Common Uses
When to Choose Greek Yogurt
- ✓Higher in protein (10g vs 0.7g)
- ✓Lower in carbs (3.3g vs 12g)
- ✓Less sugar (2.8g vs 9g)
Common Uses
Orange vs Greek Yogurt: Nutritional Analysis
Greek Yogurt is more calorie-dense at 59 calories per 100g compared to 47 for Orange, a difference of 12 calories. On the protein front, Greek Yogurt delivers more with 10g per 100g versus 0.7g, 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 Orange and Greek Yogurt tell different nutritional stories. Orange provides 12g of carbohydrates, 0.3g of fat, and 2.4g of fiber per 100g, while Greek Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. The higher fiber content in Orange supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Orange contains 9g 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: Orange is the lower-calorie choice at 47 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: Orange offers more fiber (2.4g/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, Orange or Greek Yogurt?
Greek Yogurt has more calories with 59 kcal per 100g, compared to Orange with 47 kcal. That's a difference of 12 calories per 100g serving.
Is Orange healthier than Greek Yogurt?
Based on our nutritional analysis, Orange is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Orange has 47 calories, 0.7g protein, and 2.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Orange and Greek Yogurt?
Greek Yogurt has more protein with 10g per 100g, compared to Orange with 0.7g. Greek Yogurt provides 9.3g more protein per 100g serving.
Which is better for weight loss, Orange or Greek Yogurt?
For weight loss, Orange is the better choice with only 47 calories per 100g compared to 59 calories in Greek Yogurt. Orange also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Orange or Greek Yogurt have fewer carbs?
Greek Yogurt has fewer carbs with 3.3g per 100g, compared to Orange with 12g. If you're following a low-carb diet, Greek Yogurt is the better option with 8.7g 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.