Whey Protein Isolate (WPI)
90.0gprotein / 100g370 cal · 1.0g fat · $$$ · Quality 1.0
Yogurt (plain, whole milk)
5.7gprotein / 100g61 cal · 3.3g fat · $ · Quality 0.94
Whey Protein Isolate (WPI) is in a different weight class here, protein-wise: 90.0g per 100g vs Yogurt (plain, whole milk)'s 5.7g, a 84.3g difference that's more about food category than food quality.
Whey Protein Isolate (WPI) also carries the stronger amino acid profile (highest DIAAS of any common protein source), while Yogurt (plain, whole milk) is high biological value dairy protein.
On price, Yogurt (plain, whole milk) wins clearly — $ against Whey Protein Isolate (WPI)'s $$$.
Whey Protein Isolate (WPI)'s typical serving also delivers more leucine (2700mg 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, Whey Protein Isolate (WPI) 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 | Whey Protein Isolate (WPI) | Yogurt (plain, whole milk) |
|---|---|---|
| Protein | 90.0g | 5.7g |
| Calories | 370 | 61 |
| Fat | 1.0g | 3.3g |
| Carbs | 1.5g | 4.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.94 |
| Relative cost | $$$ | $ |
| Prep time | 1 min | 0 min |
Frequently asked
Which has more protein, whey protein isolate (wpi) or yogurt (plain, whole milk)?
Whey Protein Isolate (WPI) has 90.0g 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 370.