Yogurt vs Skim Milk: 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?
Yogurt is generally healthier
Yogurt comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (10g vs 3.4g), more fiber (0g vs 0g), less sugar (2.8g vs 5g), less sodium (41mg vs 42mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Skim Milk
34 kcal
More Protein
Yogurt
10g
More Fiber
Yogurt
0g
Less Sugar
Yogurt
2.8g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Yogurt
Skim Milk
Diet Compatibility
Yogurt
Skim Milk
When to Choose Yogurt
- ✓Higher in protein (10g vs 3.4g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (3.3g vs 5g)
- ✓Less sugar (2.8g vs 5g)
- ✓Lower sodium (41mg vs 42mg)
Common Uses
When to Choose Skim Milk
- ✓Lower in calories (34 vs 59)
Common Uses
Yogurt vs Skim Milk: Nutritional Analysis
Yogurt is more calorie-dense at 59 calories per 100g compared to 34 for Skim Milk, a difference of 25 calories. On the protein front, Yogurt delivers more with 10g per 100g versus 3.4g, 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 Yogurt and Skim Milk tell different nutritional stories. Yogurt provides 3.3g of carbohydrates, 0.4g of fat, and 0g of fiber per 100g, while Skim Milk contains 5g carbs, 0.1g fat, and 0g fiber. Sugar content also differs: Yogurt contains 2.8g while Skim Milk has 5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Skim Milk is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Yogurt provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Yogurt 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, Yogurt or Skim Milk?
Yogurt has more calories with 59 kcal per 100g, compared to Skim Milk with 34 kcal. That's a difference of 25 calories per 100g serving.
Is Yogurt healthier than Skim Milk?
Based on our nutritional analysis, Yogurt is generally the healthier choice, winning in 3 out of 5 key nutritional categories. 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 Yogurt and Skim Milk?
Yogurt has more protein with 10g per 100g, compared to Skim Milk with 3.4g. Yogurt provides 6.6g more protein per 100g serving.
Which is better for weight loss, Yogurt or Skim Milk?
For weight loss, Skim Milk is the better choice with only 34 calories per 100g compared to 59 calories in Yogurt. Skim Milk also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Yogurt or Skim Milk have fewer carbs?
Yogurt has fewer carbs with 3.3g per 100g, compared to Skim Milk with 5g. If you're following a low-carb diet, Yogurt is the better option with 1.7g 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.