Greek Yogurt vs. Eggs: What Has More Protein?

November 3, 2025 •

3 min read

Gram for gram, a single serving of Greek yogurt can pack significantly more protein than two eggs, a fact that often surprises many health-conscious individuals. Choosing between these two protein powerhouses depends on more than just the raw protein numbers; it's about understanding the complete nutritional profile and how it aligns with your specific dietary goals.

Quick Summary

Greek yogurt generally offers more protein per serving than two eggs, providing a concentrated source of this macronutrient. This article compares their protein, overall nutrition, and unique health benefits to help you make an informed choice for your dietary needs.

Key Points

Greek Yogurt Provides More Protein: Per serving, plain Greek yogurt offers a higher concentration of protein than two large eggs, making it ideal for a quick protein boost.
Eggs Offer a Complete Nutrient Profile: Eggs are a powerhouse of nutrients, providing a complete set of essential amino acids, choline, vitamin D, and B vitamins.
Greek Yogurt Supports Gut Health: The straining process of Greek yogurt concentrates protein and provides beneficial probiotics, which are crucial for digestive health.
Eggs Promote Increased Satiety: The combination of protein and healthy fats in eggs can lead to increased feelings of fullness, which is beneficial for weight management.
Combining Both Offers the Best of Both Worlds: Incorporating both Greek yogurt and eggs into your diet allows you to reap the diverse nutritional benefits of each, supporting overall health and fitness goals.
Consider Your Dietary Goals: Your best choice depends on your specific needs. Greek yogurt is great for maximizing protein and probiotics, while eggs are excellent for a broad range of vitamins and minerals.
Watch for Added Sugars in Greek Yogurt: To maximize the health benefits, especially for weight management, choose plain Greek yogurt and avoid varieties with high added sugar content.

Greek Yogurt and Eggs: A Head-to-Head Protein Comparison

When it comes to boosting your daily protein intake, both Greek yogurt and eggs are celebrated for their nutritional value. However, a closer look reveals a clear winner in the protein-per-serving category. For those prioritizing protein concentration, Greek yogurt typically provides a more powerful punch, a result of its straining process. This section dives into a comprehensive comparison to help you determine which food is best suited for your diet.

The Nutritional Showdown: Protein and Beyond

While protein content is a primary concern for many, a holistic view of each food's nutritional benefits is crucial. Eggs are a nutrient-dense food, offering a complete profile of essential amino acids, along with important vitamins and minerals. Greek yogurt, too, is rich in nutrients, but its straining process concentrates the protein while also offering beneficial probiotics for gut health.

The Protein Leader: Greek Yogurt

Plain, low-fat Greek yogurt is renowned for its high protein density. A standard 6-ounce (170-gram) serving can contain between 15 to 20 grams of protein, depending on the brand and fat content. This high concentration is due to the process of straining, which removes the watery whey, leaving a thicker, protein-rich product. This makes it an excellent choice for a quick, filling snack or a post-workout muscle repair meal.

Greek yogurt's advantages for protein intake:

Higher Protein per Serving: Offers a concentrated dose of protein in a smaller portion.
Probiotic-Rich: Contains live and active cultures that support gut health.
Versatile: Can be used in both sweet and savory applications, from parfaits to creamy sauces.

The All-Around Champion: Eggs

One large egg contains approximately 6 grams of high-quality, complete protein, meaning it provides all nine essential amino acids. This makes eggs a versatile and affordable source of protein. When you compare two large eggs, you get around 12 grams of protein. While this is generally less than a serving of Greek yogurt, eggs offer a unique and valuable nutritional package, including choline for brain health, vitamin D, and antioxidants.

Eggs' advantages for protein intake:

Complete Amino Acid Profile: Contains all nine essential amino acids for building and repairing muscle.
Micronutrient Powerhouse: Excellent source of choline, vitamin D, and B vitamins.
Fat and Satiety: The combination of protein and healthy fats helps increase fullness and reduces appetite.

Comparative Nutritional Table: Eggs vs. Greek Yogurt


Nutrient (per serving)	Two Large Eggs (approx. 100g)	6 oz (170g) Plain, Non-Fat Greek Yogurt
Protein	~12.6 g	~15-20 g
Calories	~155 kcal	~100 kcal
Carbohydrates	<1 g	~6-8 g
Fat	~10.6 g	~0 g
Calcium	~50 mg	~200 mg
Choline	~338 mg	~26 mg
Probiotics	Absent	Present

Which Protein Source is Right for You?

The choice between eggs and Greek yogurt hinges on your personal health objectives. For individuals focused on maximum protein with minimal fat and carbohydrates, especially post-workout, Greek yogurt is the superior choice. Its concentrated protein and probiotic benefits are a major draw. However, for those seeking a broader range of vitamins, including significant choline and vitamin D, or who value the satiety from both protein and fat, eggs are an incredibly nutritious option.

Many diets can benefit from incorporating both. A breakfast of scrambled eggs with a dollop of Greek yogurt for added creaminess and protein is a common way to enjoy the best of both worlds. Alternatively, you can use Greek yogurt as a base for smoothies and snacks, and enjoy eggs for a satisfying main meal. The key is to leverage the unique strengths of each food to support your overall health and fitness goals. For more detailed nutrition information, resources like the USDA FoodData Central can be useful.

Conclusion: The Best Choice is a Balanced One

Ultimately, the question of what has more protein—two eggs or Greek yogurt—is easily answered: Greek yogurt has more protein per serving. However, the more important question is which food better serves your overall nutritional strategy. Both are exceptional sources of high-quality protein and offer distinct health benefits. Greek yogurt delivers a more concentrated protein dose with the added advantage of probiotics, while eggs provide a wider array of essential vitamins and minerals. The most effective approach is not to choose one over the other but to incorporate both into a varied diet, maximizing the benefits of each for muscle growth, weight management, and overall well-being. By understanding their individual strengths, you can build a more robust and complete nutritional plan.

Frequently Asked Questions

Both Greek yogurt and eggs are considered high-quality, complete proteins, meaning they contain all nine essential amino acids that the body cannot produce on its own.

Both are excellent for weight loss due to their high protein content, which promotes satiety. However, Greek yogurt offers a higher protein-to-calorie ratio, while eggs provide a better combination of protein and healthy fats for sustained fullness.

Yes, combining them can create a nutrient-dense meal. For example, scrambling eggs with a dollop of Greek yogurt or serving eggs with a side of yogurt can boost the protein content and offer diverse flavors.

Greek yogurt contains significantly more calcium than eggs. The straining process concentrates the nutrients, including calcium, although regular yogurt may contain even more.

While both are nutritious, eggs are particularly rich in choline, vitamin D, and B vitamins, while Greek yogurt is an excellent source of calcium, phosphorus, and probiotics.

For most people, both are easily digestible. However, some individuals with lactose intolerance may find Greek yogurt, which is lower in lactose, easier to digest than other dairy products.

Cooking eggs makes the protein easier for your body to digest and absorb. Boiled, poached, or scrambled eggs are all excellent options, but avoid adding excessive amounts of fat during cooking.