Peanut Butter 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 588), less sugar (2.8g vs 9.4g), less sodium (41mg vs 459mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Greek Yogurt
59 kcal
More Protein
Peanut Butter
25g
More Fiber
Peanut Butter
6g
Less Sugar
Greek Yogurt
2.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanut Butter | Greek Yogurt | Difference |
|---|---|---|---|
| Calories | 588kcal | 59kcal✓ | +529.0kcal |
| Protein | 25g✓ | 10g | +15.0g |
| Carbohydrates | 20g | 3.3g✓ | +16.7g |
| Fat | 50g | 0.4g✓ | +49.6g |
| Fiber | 6g✓ | 0g | +6.0g |
| Sugar | 9.4g | 2.8g✓ | +6.6g |
| Sodium | 459mg | 41mg✓ | +418.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Butter
Greek Yogurt
Diet Compatibility
Peanut Butter
Greek Yogurt
When to Choose Peanut Butter
- ✓Higher in protein (25g vs 10g)
- ✓More fiber (6g vs 0g)
Common Uses
When to Choose Greek Yogurt
- ✓Lower in calories (59 vs 588)
- ✓Lower in carbs (3.3g vs 20g)
- ✓Less sugar (2.8g vs 9.4g)
- ✓Lower sodium (41mg vs 459mg)
Common Uses
Peanut Butter vs Greek Yogurt: Nutritional Analysis
Peanut Butter is more calorie-dense at 588 calories per 100g compared to 59 for Greek Yogurt, a difference of 529 calories. On the protein front, Peanut Butter delivers more with 25g per 100g versus 10g, 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 Peanut Butter and Greek Yogurt tell different nutritional stories. Peanut Butter provides 20g of carbohydrates, 50g of fat, and 6g of fiber per 100g, while Greek Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. The higher fiber content in Peanut Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanut Butter contains 9.4g 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: Peanut Butter provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Peanut Butter offers more fiber (6g/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, Peanut Butter or Greek Yogurt?
Peanut Butter has more calories with 588 kcal per 100g, compared to Greek Yogurt with 59 kcal. That's a difference of 529 calories per 100g serving.
Is Peanut Butter 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 Peanut Butter and Greek Yogurt?
Peanut Butter has more protein with 25g per 100g, compared to Greek Yogurt with 10g. Peanut Butter provides 15.0g more protein per 100g serving.
Which is better for weight loss, Peanut Butter or Greek Yogurt?
For weight loss, Greek Yogurt is the better choice with only 59 calories per 100g compared to 588 calories in Peanut Butter. Peanut Butter also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Peanut Butter or Greek Yogurt have fewer carbs?
Greek Yogurt has fewer carbs with 3.3g per 100g, compared to Peanut Butter with 20g. If you're following a low-carb diet, Greek Yogurt is the better option with 16.7g fewer carbohydrates.
Related Comparisons
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.