Greek yogurt (lowfat) vs Regular yogurt (lowfat)

The short answer

Greek yogurt is strained, so per 100 g it carries more protein and less sugar; regular yogurt is thinner, higher in calcium per calorie and pours easily. Greek suits a protein-forward breakfast; regular suits cooking, smoothies and drinks. Same food, two textures for two jobs.

Greek yogurt (lowfat) and Regular yogurt (lowfat), per 100 g and per portion. A gap means USDA has no value for it — not zero.

	Greek yogurt (lowfat) · per 100 g	Regular yogurt (lowfat) · per 100 g
Calories	73	63
Protein	10 g	5.3 g
Fat	1.9 g	1.6 g
Carbs	3.9 g	7 g
Fiber	0 g	0 g
Sugars	3.6 g	7 g
Sodium	34 mg	70 mg
Vitamins & minerals — where both carry data
Calcium	115 mg	183 mg
Folate	12 µg	11 µg
Iron	0 mg	0.1 mg
Magnesium	11 mg	17 mg
Niacin	0.2 mg	0.1 mg
Phosphorus	137 mg	144 mg
Potassium	141 mg	234 mg
Riboflavin	0.2 mg	0.2 mg
Thiamin	0 mg	0 mg
Vitamin A	90 µg	14 µg
Vitamin B12	0.5 µg	0.6 µg
Vitamin B6	0.1 mg	0 mg
Vitamin C	0.8 mg	0.8 mg
Vitamin D	0 µg	0 µg
Vitamin E	0 mg	0 mg
Vitamin K	0.2 µg	0.2 µg
Zinc	0.6 mg	0.9 mg

At equal calories (per 100 kcal)

Protein — Greek yogurt (lowfat): 13.6 g, Regular yogurt (lowfat): 8.3 g · Fiber — Greek yogurt (lowfat): 0 g, Regular yogurt (lowfat): 0 g · Sodium — Greek yogurt (lowfat): 46.6 mg, Regular yogurt (lowfat): 111.1 mg

Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.

Common questions

Is Greek yogurt (lowfat) or Regular yogurt (lowfat) better?

Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.

How were these numbers worked out?

Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.

Why does one column say “no data”?

Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.