What has more protein, eggs or yogurt? A Detailed Nutritional Comparison

October 3, 2025 •

4 min read

A 6-ounce serving of plain Greek yogurt typically provides double the protein of a single large egg. The answer to what has more protein, eggs or yogurt? depends heavily on the type and quantity consumed, revealing a nuanced choice for a nutrient-dense diet.

Quick Summary

This nutritional breakdown compares the protein content of eggs versus various types of yogurt. While Greek yogurt offers more protein per standard serving due to its straining process, a single egg provides a complete protein source along with unique vitamins and minerals.

Key Points

Greek yogurt contains significantly more protein per serving due to the straining process that concentrates the protein content.
One large egg provides approximately 6.3 grams of protein, a consistent and high-quality protein source.
Both eggs and yogurt offer a complete protein profile, containing all nine essential amino acids needed by the body.
Eggs are rich in choline, vitamin D, and B vitamins, with the yolk holding many key nutrients.
Yogurt provides probiotics for gut health and calcium for bone strength, with regular yogurt generally containing more calcium than Greek.
Regular yogurt has less protein and more carbs/sugar than Greek yogurt because it is not strained.

For many, eggs and yogurt are go-to foods for a protein boost, especially at breakfast. However, when trying to maximize protein intake, it's essential to understand the distinctions. While a single large egg contains about 6 grams of protein, a 6-ounce serving of plain Greek yogurt can pack 15 to 20 grams, making Greek yogurt the clear winner in a direct serving-for-serving comparison.

The Protein Breakdown: Eggs vs. Yogurt

The protein content of eggs is quite straightforward. A large egg provides a consistent amount of high-quality, complete protein, meaning it contains all nine essential amino acids. A single large egg offers approximately 6.3 grams of protein. The protein is distributed between the white and the yolk, with the white containing slightly more.

Yogurt's protein content, on the other hand, is highly variable. It depends on several factors, including the type of milk used and the processing method. The main distinction is between regular yogurt and Greek yogurt.

Regular Yogurt: A standard cup of regular yogurt provides around 6 to 9 grams of protein. It has a thinner consistency because the liquid whey is not strained out during processing.
Greek Yogurt: This type is strained multiple times to remove excess whey, resulting in a much thicker, creamier product with a more concentrated protein content. A 6-ounce serving can contain 15 to 20 grams of protein, roughly double the amount in regular yogurt and significantly more than a single egg.

Skyr: The Icelandic Competitor

It's also worth noting Skyr, an Icelandic-style dairy product, which is even more concentrated than Greek yogurt. It can contain around 11 grams of protein per 100 grams, making it another powerhouse protein option.

Beyond Protein: A Look at Overall Nutrition

While protein is often the focus, comparing eggs and yogurt requires considering their full nutritional profiles. Each offers distinct health benefits that cater to different dietary goals.

Nutritional Benefits of Eggs

Eggs are a remarkably nutrient-dense food. They provide essential vitamins and minerals beyond just protein. The yolk, in particular, is a rich source of key nutrients.

Vitamins: Excellent source of vitamin D, B12, and selenium.
Minerals: Good source of choline, a vital nutrient for brain health.
Fats: Contains healthy fats, crucial for nutrient absorption.
Cholesterol: Modern dietary advice has largely debunked the fear of dietary cholesterol in eggs having a major impact on blood cholesterol for most healthy individuals.

Nutritional Benefits of Yogurt

Yogurt, particularly Greek yogurt, offers a different set of nutritional advantages.

Probiotics: Both regular and Greek yogurt contain beneficial bacteria, known as probiotics, that support gut health and digestion.
Calcium: Regular yogurt often contains more calcium than Greek yogurt, as some is lost with the whey during straining. It's a key nutrient for bone health.
Carbohydrates and Sugar: Greek yogurt has fewer carbohydrates and less sugar than regular yogurt due to the straining process.
Lactose: The lower lactose content in Greek yogurt can make it easier to digest for individuals with lactose sensitivity.

Choosing the Right Option for Your Diet

The choice between eggs and yogurt isn't about which is inherently 'better,' but rather which best suits your specific dietary needs and preferences. Both are high-quality, complete protein sources and can be a fantastic part of a healthy diet.

For maximum protein density per serving: Greek yogurt is the top contender. A 6-ounce serving delivers a powerful protein punch.
For a nutrient-rich, balanced profile: Eggs offer a wider array of vitamins and minerals, including choline and vitamin D.
For gut health: All yogurts contain probiotics, supporting digestive wellness.
For calcium intake: Regular yogurt typically contains more calcium per serving.
For versatility: Both are incredibly versatile. Eggs can be scrambled, boiled, or used in baked goods, while yogurt can be used in smoothies, sauces, and dips.

Comparing Key Nutrients: Eggs vs. Yogurt


Nutrient	One Large Egg	6 oz Plain Greek Yogurt (Nonfat)	1 Cup Plain Regular Yogurt (Lowfat)
Protein	~6.3 g	~15 g	~8-9 g
Calories	~72 kcal	~100 kcal [1.2.2, approx]	~140-150 kcal [1.5.3, approx]
Fat	~5 g	<1 g [1.5.3, approx]	~3-4 g [1.5.3, approx]
Carbohydrates	~0.5 g	~8 g	~12-14 g [1.5.3, approx]
Calcium	~24 mg	~189 mg	~350-400 mg [1.5.3, approx]
Choline	~169 mg	~26 mg	~30 mg [1.2.2, approx]
Probiotics	No	Yes	Yes

Versatility in a High-Protein Diet

Both eggs and yogurt are incredibly versatile ingredients that can help boost your protein intake throughout the day. Eggs can be prepared in numerous ways, from simple scrambled eggs to hard-boiled snacks. Yogurt can be enjoyed with fruit, nuts, or seeds, or used as a base for sauces and dressings. Combining these two in your diet can offer a variety of flavors and textures.

Here are some simple ways to incorporate both into your meals:

Breakfast Parfait: Layer Greek yogurt with fresh berries and crushed nuts.
Protein-Packed Smoothie: Blend plain Greek yogurt with frozen fruit and a couple of hard-boiled eggs for a complete nutritional boost.
Savory Scramble: Add a dollop of plain Greek yogurt to scrambled eggs with herbs and spices for a creamy texture.
Yogurt Dip: Create a high-protein dip for veggies by mixing Greek yogurt with herbs and spices.

Conclusion

Ultimately, the question of what has more protein, eggs or yogurt? reveals that Greek yogurt offers a higher protein concentration per standard serving, but this doesn't diminish the nutritional value of eggs. Both are exceptional, complete protein sources with unique benefits. Eggs provide a wealth of vitamins like D and choline, while yogurt delivers probiotics for gut health and varying levels of calcium. For a balanced diet, incorporating both can be the most effective strategy, allowing you to reap the benefits of each and add variety to your meals. The best choice is the one that fits your personal health goals and taste preferences. For further reading on other protein options, consider exploring reputable health resources, such as the Cleveland Clinic's guide to the best protein sources.

Frequently Asked Questions

For building muscle, Greek yogurt often has an advantage due to its higher protein concentration per serving, allowing you to consume more protein in one sitting. A single large egg provides a solid amount of protein, but you would need to eat multiple eggs to match the protein in a typical serving of Greek yogurt.

Yogurt, especially regular yogurt, provides significantly more calcium than eggs. The straining process to make Greek yogurt removes some of the whey, which contains calcium, so regular yogurt typically contains the most calcium.

Yes, both eggs and yogurt are considered complete proteins because they contain all nine essential amino acids that the human body cannot produce on its own.

Yogurt is better for gut health because it contains live and active bacterial cultures called probiotics, which support a healthy balance of gut bacteria. Eggs do not contain probiotics.

A large egg is generally lower in calories than a standard serving of yogurt. A large egg is around 72 calories, while a 6-ounce serving of plain Greek yogurt is approximately 100 calories, and a cup of low-fat regular yogurt is about 140-150 calories.

Greek yogurt is often easier to digest for people with lactose sensitivity. The straining process removes much of the lactose, the natural sugar in milk, lowering its overall content compared to regular yogurt.

Yes, you can consume eggs and yogurt together. While some traditional Ayurvedic practices suggest they can cause digestive conflicts for some individuals, they are not a harmful combination for most people in a modern nutritional context.