Greek Yogurt vs Cream Cheese
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Yogurt (Greek) vs Cream Cheese: nutrition per 100 g
| Per 100 g | Yogurt (Greek) | Cream Cheese |
|---|---|---|
| Calories | 83 kcal | 343 kcal |
| Protein | 8.1 g | 5.8 g |
| Carbohydrate | 12.2 g | 4.6 g |
| Fat | 0.2 g | 33.5 g |
| Fibre | 0.6 g | 0 g |
| Allergens | Milk | Milk |
Vitamins and minerals per 100 g
| Nutrient | Yogurt (Greek) | Cream Cheese |
|---|---|---|
| Calcium, Ca | 97 mg | 97.11 mg |
| Choline, total | 14 mg | 26.8 mg |
| Copper, Cu | 0.02 mg | 0 mg |
| Folate, DFE | 20 ug | 9 ug |
| Folate, food | 20 ug | 9 ug |
| Folate, total | 20 ug | 9 ug |
| Iron, Fe | 0.09 mg | 0 mg |
| Magnesium, Mg | 10.4 mg | 8.91 mg |
| Manganese, Mn | 0.03 mg | 0 mg |
| Niacin | 0.21 mg | 0.09 mg |
| Pantothenic acid | 0.36 mg | 0.52 mg |
| Phosphorus, P | 113 mg | 107.7 mg |
| Potassium, K | 133 mg | 124.8 mg |
| Riboflavin | 0.25 mg | 0.23 mg |
| Selenium, Se | 9.8 ug | 8.6 ug |
| Sodium, Na | 32 mg | 367.8 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Vitamin A, IU | 4 iu | 1111 iu |
| Vitamin A, RAE | 0 ug | 308 ug |
| Vitamin B-12 | 0.45 ug | 0 ug |
| Vitamin B-6 | 0.05 mg | 0.04 mg |
| Vitamin C, total ascorbic acid | 0.2 mg | 0 mg |
| Vitamin D (D2 + D3) | 1 ug | 0 ug |
| Zinc, Zn | 0.46 mg | 0.59 mg |
Yogurt (Greek) is higher in protein and carbohydrate, and the leaner, lower-calorie choice. Cream Cheese is higher in fat. That makes Yogurt (Greek) more relevant when you want protein for fullness or recovery, and Cream Cheese when you want a richer, higher-fat option.
Full nutrition facts: Yogurt (Greek) ยท Cream Cheese
Bottom line
Per 100 g, Greek Yogurt provides 83 kcal, 8.1 g protein, 12.2 g carbohydrate, 0.2 g fat and 0.6 g fiber; Cream Cheese provides 343 kcal, 5.8 g protein, 4.6 g carbohydrate, 33.5 g fat and 0 g fiber.
Looking beyond the macronutrients, Greek Yogurt is the better source of vitamin D, while Cream Cheese is the better source of vitamin A, sodium (see the vitamins and minerals table below).
Greek yogurt is the high-protein, low-fat option with active cultures; cream cheese is mostly fat with ten times the sodium. Whipped or blended Greek yogurt substitutes well in dips and some spreads.
In short: for weight loss or a bigger portion at the same calories, Greek Yogurt; for protein and muscle, Greek Yogurt. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.