Is there more protein in eggs or Greek yogurt? A Nutritional Comparison

October 14, 2025 •

3 min read

Based on a standard serving size, plain Greek yogurt provides significantly more protein than a single large egg. This often surprises many, as both are hailed as protein-rich foods, making a deeper nutritional dive essential for those focusing on dietary goals like muscle building or weight management.

Quick Summary

Greek yogurt delivers a higher protein count per serving than eggs, with each food providing unique nutritional benefits like probiotics in yogurt and choline in eggs. The best choice depends on individual health goals, dietary preferences, and nutrient needs.

Key Points

Protein Content: Greek yogurt typically contains more protein per serving than eggs.
Complete Proteins: Both eggs and Greek yogurt are complete proteins, providing all essential amino acids.
Micronutrients: Eggs are a superior source of choline and vitamin D, while Greek yogurt offers more calcium and probiotics.
Weight Management: Both foods promote satiety and are excellent for weight loss, but eggs offer more protein per calorie, while Greek yogurt provides a higher overall protein dose.
Dietary Balance: For maximum nutritional benefit, consider incorporating both into your diet, alongside other healthy food groups like fruits and nuts.

Greek Yogurt: The Protein Powerhouse

Strained during production to remove excess whey, Greek yogurt is a concentrated source of protein and probiotics. Its thick, creamy texture is a result of this straining process, which also leads to a higher protein and lower carbohydrate content compared to regular yogurt. This makes it an exceptionally filling food, ideal for breakfast or snacks to help manage appetite.

Nutritional breakdown of Greek yogurt (per 6 oz serving)

Protein: Approximately 15 grams
Carbohydrates: Around 8 grams
Calories: Roughly 160, though this varies by fat content
Key Nutrients: Excellent source of calcium and probiotics, which are beneficial for gut and bone health.

Eggs: The Complete Protein Standard

Often referred to as nature's perfect food, eggs offer a rich supply of nutrients in a low-calorie package. One of their most significant nutritional advantages is their status as a complete protein, meaning they contain all nine essential amino acids needed by the body. While containing less protein per serving than Greek yogurt, eggs provide a different array of vital nutrients.

Nutritional breakdown of a large egg (approx. 50g)

Protein: Around 6.3 grams
Carbohydrates: Less than 1 gram
Calories: Approximately 72
Key Nutrients: High in choline, which supports brain health, and a good source of Vitamin D, selenium, and B vitamins.

Comparing the Protein and More

To visualize the nutritional differences, let's look at a side-by-side comparison. This table highlights how a standard serving of each food stacks up nutritionally, allowing for a more informed choice based on your health goals.


Nutrient	6 oz Greek Yogurt (Plain, Low-Fat)	1 Large Whole Egg
Protein	~15 g	~6.3 g
Calories	~160	~72
Fat	~7.5 g	~5 g
Carbohydrates	~8 g	~0.5 g
Calcium	~189 mg	~24 mg
Choline	~26 mg	~169 mg

Beyond Protein: Which is Right for Your Diet?

Choosing between eggs and Greek yogurt goes beyond a simple protein count. The right choice depends on your specific nutritional needs and how the food fits into your overall diet. For those looking for maximum protein density per calorie, especially for muscle repair after a workout, Greek yogurt is a clear winner. Its probiotics also support a healthy gut microbiome. However, if you are looking for specific nutrients like choline, which is vital for brain function, eggs are the superior option. For weight management, both are excellent due to their high protein content promoting satiety, but they offer different caloric profiles. A plate of eggs provides more satiety with fewer calories and carbs than a bowl of Greek yogurt, making them highly effective for weight loss.

High-Protein Recipe Ideas

Here are some simple ways to incorporate both high-protein options into your meals:

Greek Yogurt Ideas: Enjoy it as a parfait with berries and a sprinkle of nuts, use it as a base for smoothies, or substitute it for sour cream in recipes.
Egg Ideas: Scramble them with vegetables, create a vegetable-filled frittata, or boil them for a quick and portable snack.
Weight Loss Tip: Combine a smaller portion of Greek yogurt with hard-boiled eggs for a satiating, nutrient-dense meal that balances protein, fats, and probiotics.

Can You Have Both?

There is no need to pick just one. For a complete breakfast, combine both for a balanced meal. The addition of fruit, nuts, or whole-grain toast ensures you're getting a complete range of carbohydrates, healthy fats, and fiber alongside your protein. For instance, a Greek yogurt bowl with added fruit and a side of scrambled eggs creates a powerhouse meal to fuel your morning.

For more information on protein in the diet, consult resources like Harvard's The Nutrition Source. The Nutrition Source

Conclusion: Making the Right Choice for You

In the debate of eggs versus Greek yogurt, Greek yogurt wins on a gram-for-gram protein basis in a standard serving size. However, eggs are highly effective for weight loss due to their low-calorie profile and excellent satiating qualities. The best option for you ultimately depends on your specific dietary needs, preferred nutrient profile, and personal taste. Both are exceptional, complete protein sources that can be invaluable parts of a healthy diet.

Disclaimer: This article provides general nutritional information and is not a substitute for professional medical advice. Always consult with a healthcare provider or a registered dietitian for personalized dietary guidance.

Frequently Asked Questions

A standard 6-ounce serving of plain Greek yogurt has significantly more protein (around 15g) than one large egg (approximately 6.3g).

Yes, both eggs and Greek yogurt are complete protein sources, 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 satiating protein content. Eggs are lower in calories and carbs, offering a very filling option. Greek yogurt provides a higher protein intake, which is also very effective for satiety.

Eggs contain more choline and vitamin D, which are important for brain and bone health. Greek yogurt is higher in calcium and contains probiotics that support gut health.

Yes, combining both in a balanced meal is an excellent way to get the unique benefits of each. For instance, a breakfast with scrambled eggs and a side of Greek yogurt with berries creates a highly nutritious meal.

Cooking eggs, such as hard-boiling or frying, does not significantly change their protein content. However, frying eggs in oil will add extra fat and calories.

Yes, non-fat Greek yogurt is strained just like its full-fat counterparts, resulting in a high protein concentration. The primary difference is the calorie and fat content, not the protein.