Whole Egg (large)
12.6gprotein / 100g155 cal · 10.6g fat · $ · Quality 1.0
Greek Yogurt (plain, nonfat)
10.2gprotein / 100g59 cal · 0.4g fat · $ · Quality 0.95
Whole Egg (large) carries 2.4g more protein per 100g than Greek Yogurt (plain, nonfat) (12.6g vs 10.2g) — a real but modest edge.
On protein quality specifically, Whole Egg (large) scores higher — reference protein — highest biological value of any common whole food — compared to Greek Yogurt (plain, nonfat), which is high biological value dairy protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
For anyone avoiding dairy specifically, Whole Egg (large) is the clear pick over Greek Yogurt (plain, nonfat).
Greek Yogurt (plain, nonfat)'s typical serving also delivers more leucine (1000mg vs Whole Egg (large)'s 560mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Whole Egg (large) or Greek Yogurt (plain, nonfat) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Whole Egg (large) | Greek Yogurt (plain, nonfat) |
|---|---|---|
| Protein | 12.6g | 10.2g |
| Calories | 155 | 59 |
| Fat | 10.6g | 0.4g |
| Carbs | 1.1g | 3.6g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.95 |
| Relative cost | $ | $ |
| Prep time | 8 min | 0 min |
Frequently asked
Which has more protein, whole egg (large) or greek yogurt (plain, nonfat)?
Whole Egg (large) has 12.6g of protein per 100g compared to Greek Yogurt (plain, nonfat)'s 10.2g.
Which is lower in calories?
Greek Yogurt (plain, nonfat) is lower in calories per 100g, at 59 vs the other's 155.