Which Has More Protein, Eggs or Greek Yogurt?

October 20, 2025 •

4 min read

According to nutrition data, a standard 6-ounce serving of plain Greek yogurt can contain more than twice the protein of a single large egg. When comparing what has more protein, eggs or Greek yogurt, it is clear that while both are stellar sources, Greek yogurt holds the edge in protein density per serving.

Quick Summary

This article provides a nutritional comparison of eggs and Greek yogurt, focusing on their protein content per serving. It examines the health benefits, amino acid profiles, and suitability for various dietary goals, like muscle building and weight management. The guide helps readers choose the best option based on their nutritional needs.

Key Points

Protein Density: Per standard serving, Greek yogurt offers significantly more protein than a single large egg.
Nutrient Diversity: Eggs provide a wider range of vitamins and minerals like Vitamin D and choline, while Greek yogurt is known for its probiotics and calcium.
Straining Process: Greek yogurt's higher protein concentration is a result of being strained, which removes excess whey and water.
Weight Management: Both foods are effective for weight management because their high protein content increases satiety and reduces hunger.
Complementary Foods: For a well-rounded nutrient intake, combining both eggs and Greek yogurt in your diet is an excellent strategy.
Versatile Options: Both can be used in a variety of recipes, from breakfast scrambles and smoothies to savory dips and toppings.

A Head-to-Head Nutritional Comparison: Eggs vs. Greek Yogurt

When it comes to boosting your protein intake, both eggs and Greek yogurt are popular, versatile, and highly nutritious choices. However, for those focused on maximizing protein per serving, one option consistently comes out on top. Let's dive into the specifics of this nutritional showdown.

Protein Content: A Clear Winner

While a single large egg contains a respectable 6 to 7 grams of complete, high-quality protein, a 6-ounce serving of plain, non-fat Greek yogurt typically provides around 15 to 20 grams of protein. This significant difference is due to the unique straining process used to make Greek yogurt, which removes a large portion of the whey, resulting in a much thicker and more concentrated product. For a person aiming to increase their protein with minimal calories, Greek yogurt offers a clear advantage in density.

Beyond Protein: A Look at the Full Nutritional Profile

Protein is not the only factor to consider. Both foods bring unique nutritional benefits to the table, making them valuable additions to any diet.

The Benefits of Eggs

Vitamins and Minerals: Eggs are a nutritional powerhouse, packed with key nutrients like Vitamin D, folate, iodine, and B vitamins. They are also one of the few natural food sources of vitamin D.
Choline: The yolk is a rich source of choline, a vital nutrient that supports brain function, memory, and muscle control.
Versatility: Eggs are incredibly versatile for cooking and can be prepared in countless ways, from scrambles and omelets to hard-boiled and poached options.

The Benefits of Greek Yogurt

Probiotics: Greek yogurt, with its live and active cultures, is an excellent source of probiotics, which are beneficial for gut health.
Calcium: A serving of Greek yogurt provides a substantial amount of calcium, essential for strong bones and teeth.
Convenience: Greek yogurt is a ready-to-eat, no-fuss snack or meal base that is perfect for busy schedules.

What About Muscle Building and Weight Management?

For those with fitness goals, both eggs and Greek yogurt can be effective. The high protein content in both foods contributes to muscle repair and growth, a process known as protein synthesis. For weight management, protein-rich foods increase satiety and help you feel fuller for longer, which can reduce overall calorie intake. The choice depends on personal preference and how the food fits into a larger dietary plan.

For maximum protein: If your main goal is to consume the highest amount of protein in a single serving, Greek yogurt is the best choice.
For nutrient variety: Incorporating both into your diet ensures you get a broader spectrum of nutrients, from the choline in eggs to the probiotics in yogurt.

Comparison Table: Eggs vs. Greek Yogurt


Feature	Large Egg (~50g)	Plain, Non-Fat Greek Yogurt (6 oz/170g)
Protein	~6.3 grams	~15-20 grams
Calories	~72 calories	~100-110 calories
Fat	~5 grams	0-7.5 grams (varies by fat content)
Choline	High (~169mg)	Lower (~25.7mg)
Calcium	Low (~24.1mg)	High (~189mg)
Probiotics	None	High (contains live active cultures)

Versatile Ways to Enjoy Both

Incorporating these foods into your diet is easy and can be delicious. Here are a few simple ideas to maximize their nutritional benefits:

High-Protein Breakfast Bowl: Combine Greek yogurt with fresh berries, a sprinkle of nuts, and a scoop of protein powder for an extra boost. Pair with a side of hard-boiled eggs for a complete, protein-packed meal.
Savory Greek Yogurt: Use plain Greek yogurt as a base for a savory dip with herbs and spices, or as a creamy, tangy sauce for grilled chicken or vegetables.
Egg Scramble with a Twist: For a nutrient-dense breakfast, make a scramble with eggs and mix in some cottage cheese or a dollop of Greek yogurt for a creamy texture and added protein.
Smoothies: Blend Greek yogurt into your morning smoothie with fruit and spinach for a fast, on-the-go protein fix.

Conclusion: Choosing the Right Protein for You

Ultimately, the choice between eggs and Greek yogurt depends on your individual goals and preferences. If your primary objective is to get the most protein per serving, Greek yogurt is the clear winner due to its concentrated nature. However, if you are seeking a broader spectrum of vitamins and nutrients, eggs provide a powerful and complementary nutritional profile. Many health-conscious individuals find success by including both in their diet, enjoying the versatility and distinct benefits each food provides. For more information on high-protein diets, you can consult with a registered dietitian or nutritionist to create a balanced meal plan that is right for you.

Authoritative Outbound Link

USDA FoodData Central - For detailed nutritional information on these and other foods.

Frequently Asked Questions

The protein content in Greek yogurt is primarily affected by the straining process, not the fat content. While fat-free versions are lower in calories, the protein concentration remains consistently high across fat percentages.

Greek yogurt can be used as a substitute for oil, sour cream, or mayonnaise in many recipes due to its thick consistency and ability to reduce fat. However, it cannot serve as a direct replacement for eggs, which provide structure and leavening in baking.

No, while both are complete proteins containing all essential amino acids, they come from different sources (dairy vs. poultry) and have different amino acid profiles. Eggs have been used as a gold standard for protein quality.

The amount of protein in one egg depends on its size. A large egg contains approximately 6.3 grams of protein.

Both are excellent for muscle building as they are complete proteins. However, the higher concentration of protein in Greek yogurt per serving may be more appealing for those looking to maximize protein intake in one go.

Both high-protein foods are known to increase feelings of fullness and satiety. Which one works better can depend on the individual and the overall composition of their meal.

Plain, non-fat Greek yogurt is generally the most protein-dense option. Flavored versions may contain added sugars and can have slightly less protein per ounce, so it is always best to check the nutritional label.