Greek yogurt is a popular dairy staple, often enjoyed at breakfast or as a high-protein snack. But choosing between nonfat and whole-milk Greek yogurt can be confusing, especially if you’re comparing protein, fat, and calorie content. To help break it down, we spoke with registered dietitians to compare the nutrition of nonfat and whole-milk Greek yogurt.
Though there are important differences between nonfat and whole-milk Greek yogurt, both are nutritious choices.
For example, nonfat and whole-milk Greek yogurt are packed with protein, though nonfat Greek yogurt is slightly higher in protein. “Nonfat Greek yogurt has about 2 ½ more grams of protein compared to whole milk Greek yogurt, but both are considered excellent sources of protein, coming in at 17.5 grams and 15 grams per 6-ounce serving, respectively,” Katie Brown, EdD, RDN, FAND, FASN, President, National Dairy Council, told Health.
In addition to being higher in protein, nonfat Greek yogurt is also lower in calories and fat than whole-milk Greek yogurt. A 6-ounce container of nonfat Greek yogurt contains 60 fewer calories and 6.8 fewer grams of fat than the same serving of whole-milk yogurt.
Since it’s higher in protein and lower in calories and fat, nonfat Greek yogurt is the better choice for most people, especially those looking to boost their protein consumption while managing calorie intake.
Here’s how a 6-ounce serving of nonfat and whole-milk Greek yogurt compares.
Whole Milk Greek Yogurt
Nonfat Greek Yogurt
Calories
160
100
Protein
14.9 grams (g)
17.5 g
Carbohydrates
8 g
6 g
Fat
7.46 g
0.6 g
Vitamin A
64.6 micrograms (mcg), or 7% of the Daily Value (DV)
1.7 mcg, or <1% of the DV
Vitamin B12
1.28 mcg, or 53% of the DV
1.19 mcg, or 48.5% of the DV
Riboflavin
0.45 milligrams (mg), or 34% of the DV
0.47 mg, or 36% of the DV
Calcium
189 mg, or 14.5% of the DV
189 mg, or 14.5% of the DV
Selenium
16.5 mcg, or 30% of the DV
16.8 mcg, or 30% of the DV
Nonfat and whole-milk Greek yogurt contain similar amounts of B vitamins and minerals like calcium and selenium. However, whole-milk Greek yogurt is higher in fat-soluble vitamins, like vitamin A.
Both nonfat and whole milk Greek yogurt offer similar health benefits, including providing a high-quality source of protein and calcium.
Benefits of Nonfat Greek Yogurt
- Higher in protein, which supports satiety, blood sugar regulation, muscle health, and bone density
- Lower calorie content can support weight management goals
- Naturally rich in nutrients like calcium and vitamin B12
- Low in fat, which is suitable for certain eating patterns
Benefits of Whole Milk Greek Yogurt
- Contains milk fat, which can enhance texture and flavor and encourage feelings of fullness after eating
- Higher in fat-soluble vitamins, like vitamin A, naturally present in dairy fat
- It has a richer taste and creamier texture than nonfat yogurt
- Can help people increase their calorie and fat intake
Benefits They Share
Certain types of both whole-milk and nonfat Greek yogurts can also be a source of gut-friendly probiotics. If you’d like a yogurt that’s high in beneficial bacteria, choose products made with live and active cultures, which means they contain significant levels of live, active probiotics.
Yogurt products with a Live & Active Cultures (LAC) seal contain at least 100 million cultures per gram of yogurt at the time of manufacture.
Additionally, adding either nonfat or whole-milk Greek yogurt to your diet can improve certain aspects of your health. For example, studies show that eating more dairy products, like yogurt, can support healthier bones by increasing bone density and protect against certain diseases, such as type 2 diabetes.
When it comes to choosing between nonfat and whole-milk Greek yogurt, it’s important to consider your taste, texture, and nutritional preferences.
Nonfat yogurt is lower in calories and higher in protein, making it a better option for those on lower-calorie diets.
While whole-milk Greek yogurt provides slightly less protein and more calories, it also offers dietary fat, which promotes satiety and improves the absorption of fat-soluble nutrients such as vitamins A, D, E, and K.
Whole-milk Greek yogurt is also a better source of fat-soluble nutrients, like vitamin A, which is needed for immune function, vision, cognitive function, and reproductive health. Plus, its higher calorie load makes it beneficial for those with greater energy needs, such as those who want to gain weight.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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