Whole Egg (large)
12.6gprotein / 100g155 cal · 10.6g fat · $ · Quality 1.0
Yogurt (plain, whole milk)
5.7gprotein / 100g61 cal · 3.3g fat · $ · Quality 0.94
Whole Egg (large) delivers a clearly higher protein density than Yogurt (plain, whole milk) — 12.6g vs 5.7g per 100g, a gap of 6.9g that adds up fast across multiple servings.
On protein quality specifically, Whole Egg (large) scores higher — reference protein — highest biological value of any common whole food — compared to Yogurt (plain, whole milk), 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 Yogurt (plain, whole milk).
If raw protein density is what you're optimizing for, Whole Egg (large) 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 | Whole Egg (large) | Yogurt (plain, whole milk) |
|---|---|---|
| Protein | 12.6g | 5.7g |
| Calories | 155 | 61 |
| Fat | 10.6g | 3.3g |
| Carbs | 1.1g | 4.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.94 |
| Relative cost | $ | $ |
| Prep time | 8 min | 0 min |
Frequently asked
Which has more protein, whole egg (large) or yogurt (plain, whole milk)?
Whole Egg (large) has 12.6g 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 155.