Egg White Protein Powder
84.0gprotein / 100g380 cal · 0.5g fat · $$$ · Quality 1.0
Yogurt (plain, whole milk)
5.7gprotein / 100g61 cal · 3.3g fat · $ · Quality 0.94
Egg White Protein Powder is in a different weight class here, protein-wise: 84.0g per 100g vs Yogurt (plain, whole milk)'s 5.7g, a 78.3g difference that's more about food category than food quality.
Egg White Protein Powder also carries the stronger amino acid profile (reference protein, dehydrated and isolated), while Yogurt (plain, whole milk) is high biological value dairy protein.
On price, Yogurt (plain, whole milk) wins clearly — $ against Egg White Protein Powder's $$$.
For anyone avoiding dairy specifically, Egg White Protein Powder is the clear pick over Yogurt (plain, whole milk).
Egg White Protein Powder's typical serving also delivers more leucine (2450mg vs Yogurt (plain, whole milk)'s 560mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Egg White Protein Powder wins clearly. Choose Yogurt (plain, whole milk) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Egg White Protein Powder | Yogurt (plain, whole milk) |
|---|---|---|
| Protein | 84.0g | 5.7g |
| Calories | 380 | 61 |
| Fat | 0.5g | 3.3g |
| Carbs | 4.0g | 4.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.94 |
| Relative cost | $$$ | $ |
| Prep time | 2 min | 0 min |
Frequently asked
Which has more protein, egg white protein powder or yogurt (plain, whole milk)?
Egg White Protein Powder has 84.0g of protein per 100g compared to Yogurt (plain, whole milk)'s 5.7g.
Which is lower in calories?
Yogurt (plain, whole milk) is lower in calories per 100g, at 61 vs the other's 380.