Food comparison · USDA values
Plain Yogurt (Low-Fat) vs Plain Yogurt (Whole Milk): Calories & Nutrition Compared
Quick answer
Per 100 g, calories are about the same (63 vs 61 kcal), and Plain Yogurt (Low-Fat) has more protein than Plain Yogurt (Whole Milk) (5.3 vs 3.5 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Plain Yogurt (Low-Fat) | Plain Yogurt (Whole Milk) | Difference |
|---|---|---|---|
| Calories | 63 kcal | 61 kcal | About the same |
| Protein per 100 kcal | 8.3 g | 5.7 g | Plain Yogurt (Low-Fat) +2.6 g |
| Protein | 5.3 g | 3.5 g | Plain Yogurt (Low-Fat) +1.8 g |
| Carbs | 7 g | 4.7 g | Plain Yogurt (Low-Fat) +2.3 g |
| Fat | 1.6 g | 3.3 g | Plain Yogurt (Whole Milk) +1.7 g |
| Fiber | 0 g | 0 g | About the same |
| Sugars | 7 g | 4.7 g | Plain Yogurt (Low-Fat) +2.3 g |
| Sodium | 70 mg | 46 mg | Plain Yogurt (Low-Fat) +24 mg |
- Protein 33% · 5.3 g
- Carbs 45% · 7 g
- Fat 22% · 1.6 g
- Protein 23% · 3.5 g
- Carbs 30% · 4.7 g
- Fat 47% · 3.3 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Plain Yogurt (Low-Fat) | 1 container | 170 g | 107 kcal | 8.9 g | 12 g | 2.6 g |
| Plain Yogurt (Whole Milk) | 1 container | 170 g | 104 kcal | 5.9 g | 7.9 g | 5.5 g |
The difference, worked out
- Plain Yogurt (Low-Fat) and Plain Yogurt (Whole Milk) have about the same calories per 100 g: 63 vs 61 kcal.
- Plain Yogurt (Low-Fat) has more protein per 100 g than Plain Yogurt (Whole Milk): 5.3 vs 3.5 g, a difference of 1.8 g.
- Plain Yogurt (Low-Fat) has more carbs per 100 g than Plain Yogurt (Whole Milk): 7 vs 4.7 g, a difference of 2.3 g.
- Plain Yogurt (Whole Milk) has more fat per 100 g than Plain Yogurt (Low-Fat): 3.3 vs 1.6 g, a difference of 1.7 g.
- Plain Yogurt (Low-Fat) and Plain Yogurt (Whole Milk) have about the same fiber per 100 g: 0 vs 0 g.
- Plain Yogurt (Low-Fat) gives more protein for the same calories: 8.3 vs 5.7 g per 100 kcal, a difference of 2.6 g.
- Plain Yogurt (Low-Fat) and Plain Yogurt (Whole Milk) have about the same calories per portion: 107 vs 104 kcal (the two portions weigh different amounts).
- Plain Yogurt (Low-Fat) has more protein per portion than Plain Yogurt (Whole Milk): 8.9 vs 5.9 g, a difference of 3 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Low-fat plain yogurt has more protein and carbs than the whole-milk kind, and the whole-milk one has more fat, with calories about the same per 100 g. Flavored and sweetened yogurts are a different product.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see Plain Yogurt (Low-Fat) and Plain Yogurt (Whole Milk).
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Plain Yogurt (Low-Fat) (FDC 170886) and Plain Yogurt (Whole Milk) (FDC 171284). How we calculate.