Greek Yogurt vs Whole Milk

Bottom line

Per 100 g, plain Greek yogurt provides 94 kcal, 8.8 g protein, 4.8 g carbohydrate and 4.4 g fat; whole milk provides 60 kcal, 3.3 g protein, 4.6 g carbohydrate and 3.2 g fat.

Greek yogurt is whole milk that has been cultured and then strained, so the protein is concentrated roughly threefold while much of the whey — and with it some calcium, potassium and most of the lactose — drains away. That is why milk keeps a small edge on calcium and potassium despite being mostly water, and why Greek yogurt is easier on people who are lactose-sensitive. Whole milk in the U.S. is fortified with vitamin D (about 1 µg per 100 g) and carries more vitamin A; Greek yogurt is usually not fortified, but it does bring live cultures.

Think in servings, not grams: a cup of whole milk (244 g) is about 150 kcal and 8 g protein, while a single-serve cup of Greek yogurt (170 g) is about 160 kcal and 15 g protein. Similar calories — nearly double the protein from the yogurt.

In short: for protein and fullness, Greek yogurt; for calcium, vitamin D and a drinkable option that is cheaper per serving, whole milk. Both are whole-fat dairy, and both fit the Dietary Guidelines’ three daily servings of dairy.