Does Greek yogurt have more protein than regular yogurt?
Yogurt, Greek, plain, nonfat has 2.7× more protein per 100 g, 10.3 g against 3.82 g in Yogurt, plain, whole milk. That is 21% of the Daily Value against 8%.
Daily Value 50 g. Per 100 g, so the two are directly comparable.
| Per 100 g | Yogurt, Greek, plain, nonfat | Yogurt, plain, whole milk |
|---|---|---|
| Energy | 61 kcal | 77 kcal |
| Protein | 10.3 g | 3.82 g |
| Total fat | 0.37 g | 4.48 g |
| Carbohydrate | 3.64 g | 5.58 g |
| Dietary fiber | — g | — g |
| Protein | 10.3 g | 3.82 g |
What this means for you
Nearly three times more, and the reason is straining. Greek yogurt has had much of the whey removed, so what is left is more concentrated. A small 156 g pot of plain nonfat Greek yogurt carries about 16 g of protein, which is a serious amount for a snack.
What is removed with the whey is some of the liquid and some of the calcium, so the trade is not free. And flavoured versions of both change the picture, because added sugar arrives in quantities that dwarf the difference we are discussing here.
If you are eating yogurt for protein, plain Greek is the efficient choice. If you are eating it because you like it, either one is fine and the plain version plus your own fruit beats the sweetened tub on most days.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Yogurt, Greek, plain, nonfat → · Yogurt, plain, whole milk →
Full guide: Protein: who genuinely needs more of it, and what the extra does not do
Data: USDA FoodData Central, FDC IDs 330137 and 2259793. Checked 2026-09-15.