Yogurt vs Whey Protein: 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. Yogurt has 59 calories while Whey Protein has 417 calories per 100g.
Quick Summary
Fewer Calories
Yogurt
59 kcal
More Protein
Whey Protein
97g
More Fiber
Yogurt
0g
Less Sugar
Whey Protein
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Yogurt | Whey Protein | Difference |
|---|---|---|---|
| Calories | 59kcal✓ | 417kcal | -358.0kcal |
| Protein | 10g | 97g✓ | -87.0g |
| Carbohydrates | 3.3g | 0g✓ | +3.3g |
| Fat | 0.4g✓ | 2g | -1.6g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 2.8g | 0g✓ | +2.8g |
| Sodium | 41mg✓ | 320mg | -279.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Yogurt
Whey Protein
Diet Compatibility
Yogurt
Whey Protein
When to Choose Yogurt
- ✓Lower in calories (59 vs 417)
- ✓More fiber (0g vs 0g)
- ✓Lower sodium (41mg vs 320mg)
Common Uses
When to Choose Whey Protein
- ✓Higher in protein (97g vs 10g)
- ✓Lower in carbs (0g vs 3.3g)
- ✓Less sugar (0g vs 2.8g)
Common Uses
Yogurt vs Whey Protein: Nutritional Analysis
Whey Protein is more calorie-dense at 417 calories per 100g compared to 59 for Yogurt, a difference of 358 calories. On the protein front, Whey Protein delivers more with 97g 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 Yogurt and Whey Protein tell different nutritional stories. Yogurt provides 3.3g of carbohydrates, 0.4g of fat, and 0g of fiber per 100g, while Whey Protein contains 0g carbs, 2g fat, and 0g fiber. Sugar content also differs: Yogurt contains 2.8g while Whey Protein has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Yogurt is the lower-calorie choice at 59 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Whey Protein provides more protein (97g/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 Whey Protein?
Whey Protein has more calories with 417 kcal per 100g, compared to Yogurt with 59 kcal. That's a difference of 358 calories per 100g serving.
Is Yogurt healthier than Whey Protein?
Yogurt and Whey Protein 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 Yogurt and Whey Protein?
Whey Protein has more protein with 97g per 100g, compared to Yogurt with 10g. Whey Protein provides 87.0g more protein per 100g serving.
Which is better for weight loss, Yogurt or Whey Protein?
For weight loss, Yogurt is the better choice with only 59 calories per 100g compared to 417 calories in Whey Protein. Whey Protein also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Yogurt or Whey Protein have fewer carbs?
Whey Protein has fewer carbs with 0g per 100g, compared to Yogurt with 3.3g. If you're following a low-carb diet, Whey Protein is the better option with 3.3g 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.