Is Greek yogurt better than eggs for protein?

November 11, 2025 •

4 min read

One large egg contains about 6 to 7 grams of complete protein, but a standard 6-ounce serving of plain Greek yogurt can pack over double that amount, with up to 15 to 20 grams. This raises the question: is Greek yogurt better than eggs for protein, and how does each fit into a balanced, high-protein diet?

Quick Summary

This article compares the protein content and overall nutritional profiles of Greek yogurt and eggs. It examines their benefits for weight management and muscle building to help you choose the best option for your health goals.

Key Points

Protein Concentration: Greek yogurt delivers a higher protein quantity per serving than a single egg.
Complete Proteins: Both Greek yogurt and eggs are considered complete proteins, containing all nine essential amino acids.
Unique Micronutrients: Greek yogurt is an excellent source of probiotics and calcium, while eggs are rich in choline and Vitamin D.
Weight Management: Both foods promote satiety, but Greek yogurt's whey protein may slightly suppress appetite-regulating hormones.
Muscle Building: The combination of fast-digesting whey in yogurt and the amino acid leucine in eggs makes them both valuable for muscle growth and repair.
Digestibility: Some people find Greek yogurt's probiotics aid digestion, while eggs are known for excellent protein digestibility.

Both Greek yogurt and eggs are celebrated for their impressive protein content and status as complete protein sources, meaning they contain all nine essential amino acids. However, a closer look at their nutritional makeup reveals distinct differences that can influence which is the better choice for your specific dietary needs.

Protein Power: A Head-to-Head Comparison

At first glance, Greek yogurt appears to be the clear winner in the protein contest, delivering a much higher concentration per serving. A typical 6-ounce (170g) serving of nonfat Greek yogurt provides around 15 to 20 grams of high-quality protein, whereas one large egg (50g) contains about 6 to 7 grams. This means you would need to eat two to three eggs to match the protein of one container of Greek yogurt.

While Greek yogurt provides a higher volume of protein, both sources are highly valuable due to their amino acid profiles. The protein in Greek yogurt is primarily a combination of fast-digesting whey and slow-digesting casein, which can help support muscle repair and promote satiety over time. Eggs, meanwhile, are often considered a benchmark for protein quality and are rich in the amino acid leucine, which is particularly important for initiating muscle synthesis.

Beyond Protein: Key Nutritional Differences

Choosing between Greek yogurt and eggs is about more than just protein quantity. Each food offers a unique array of other vitamins, minerals, and compounds that contribute to overall health. Here's what sets them apart:

Greek Yogurt's Unique Benefits

Probiotics: Live and active cultures in Greek yogurt support a healthy gut microbiome, which can aid digestion and boost the immune system.
Calcium: Greek yogurt is an excellent source of calcium, a vital mineral for strong bones and teeth. Some varieties are also fortified with Vitamin D to enhance calcium absorption.
Potassium: This essential mineral helps regulate blood pressure and supports muscle function.

Eggs' Standout Nutrients

Choline: Eggs are one of the best dietary sources of choline, a nutrient crucial for brain health, metabolism, and nerve function.
Vitamin D: A rare food source of Vitamin D, eggs help your body absorb calcium and support immune function.
Vitamin B12: Important for nerve function and energy production, B12 is abundant in eggs.
Lutein and Zeaxanthin: These antioxidants, found in the yolk, are important for eye health.

Comparison Table: Greek Yogurt vs. Eggs


Nutrient	6 oz Plain Greek Yogurt (Nonfat)	1 Large Whole Egg
Calories	~92-160	~72
Protein	~15-20g	~6-7g
Fat	0-7.5g (depending on type)	~5g
Carbohydrates	~8g	<1g
Calcium	~111-230mg	~24mg
Choline	~25.7mg	~169mg
Probiotics	Yes	No
Vitamin D	No/Minimal	Yes

Note: Nutritional values can vary slightly by brand and preparation. For specific nutritional information, consult reliable sources such as the USDA Food Data Central or health organizations.

Which Is Best for Your Goals?

For Weight Management

Both Greek yogurt and eggs are excellent for weight loss due to their high protein content, which increases satiety and helps curb appetite. Greek yogurt's whey protein may also have a slight edge by suppressing the hunger hormone ghrelin. However, a nonfat Greek yogurt will have fewer calories and fat than a whole egg, making it easier to manage calorie intake. A study found that a dairy-based breakfast with whey protein could be even more effective for weight loss than an egg-based one.

For Muscle Building

Because both are complete proteins, they are equally effective at providing the building blocks for muscle repair and growth. Greek yogurt's combination of fast-acting whey and slow-digesting casein makes it an ideal post-workout snack to kickstart and prolong the muscle recovery process. Eggs' rich amino acid profile, including leucine, is also crucial for muscle synthesis. The best strategy is to include both in your diet to benefit from their unique protein absorption times and micronutrients.

For Overall Health

The optimal choice depends on the specific nutrients you need. If you are prioritizing gut health and calcium intake, Greek yogurt is a clear winner due to its probiotics and high calcium content. If brain health and Vitamin D levels are a primary concern, eggs provide a significant amount of choline and Vitamin D. A balanced approach is to incorporate both into your diet throughout the week to take advantage of their full nutritional benefits.

Conclusion: A Synergistic Approach

When asking, 'Is Greek yogurt better than eggs for protein?', the answer isn't a simple yes or no. For raw protein volume, Greek yogurt provides more per serving. However, the best choice depends on your overall nutritional needs. Both are outstanding, complete protein sources with unique health benefits. Greek yogurt excels with probiotics and calcium, while eggs offer superior choline and Vitamin D. The most effective strategy is to include both in your diet, leveraging their individual strengths for a well-rounded, high-protein intake. For more information on great protein sources, check out this guide from Cleveland Clinic.

Frequently Asked Questions

Both Greek yogurt and eggs are excellent for weight loss due to their high protein content, which promotes satiety. However, nonfat Greek yogurt is lower in calories and fat than a whole egg. Additionally, a study suggests that the whey protein in dairy products may be particularly effective at suppressing hunger.

Greek yogurt provides significantly more protein per serving. A standard 6-ounce serving of plain Greek yogurt contains around 15-20 grams of protein, whereas a single large egg offers approximately 6-7 grams.

Yes, both Greek yogurt and eggs are complete proteins. This means they contain all nine of the essential amino acids that your body cannot produce on its own.

Greek yogurt has superior benefits for gut health due to its probiotics, which are live, active bacteria. Probiotics help balance the gut microbiome, aid digestion, and support immune function.

Choline is a nutrient that is important for brain health, metabolism, and nerve function. Eggs are a much better source of choline than Greek yogurt.

Absolutely. Including both Greek yogurt and eggs in your diet is an excellent strategy. This allows you to reap the benefits of their distinct nutritional profiles, such as the probiotics from yogurt and the choline from eggs, for a well-rounded nutrient intake.

The protein absorption differs slightly. Greek yogurt contains both fast-digesting whey and slow-digesting casein proteins, providing a sustained release of amino acids. The protein in eggs, particularly when cooked, is highly digestible and provides amino acids readily to the body.