Fried Egg (Whole)VSGreek Yogurt (Nonfat)
Fried Egg (Whole) has 3.3g more protein per 100g than Greek Yogurt (Nonfat) — 13.6g vs 10.3g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Nonfat) offers only 61 calories per 100g compared to 196 calories in Fried Egg (Whole). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Greek Yogurt (Nonfat) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Fried Egg (Whole) | Greek Yogurt (Nonfat) |
|---|---|---|
| Protein | 13.6 g | 10.3 g |
| Calories | 196 kcal | 61 kcal |
| Total fat | 14.8 g | 0.4 g |
| Carbohydrates | 0.8 g | 3.6 g |
Fried Egg (Whole)
Greek Yogurt (Nonfat)
How does Fried Egg (Whole) compare to Greek Yogurt (Nonfat)?
Fried Egg (Whole) has 3.3g more protein per 100g than Greek Yogurt (Nonfat) — 13.6g vs 10.3g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Nonfat) offers only 61 calories per 100g compared to 196 calories in Fried Egg (Whole). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Greek Yogurt (Nonfat) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Fried Egg (Whole)With 13.6g of protein per 100g, Fried Egg (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Greek Yogurt (Nonfat)At only 61 calories per 100g, Greek Yogurt (Nonfat) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Greek Yogurt (Nonfat)Greek Yogurt (Nonfat) offers the best protein-to-calorie ratio, delivering 10.3g of protein for just 61 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Greek Yogurt (Nonfat)For those focusing on lean protein sources with lower fat content, Greek Yogurt (Nonfat) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Fried Egg (Whole)With only 0.8g of carbohydrates per 100g, Fried Egg (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Greek Yogurt (Nonfat)For everyday fitness enthusiasts seeking balanced nutrition, Greek Yogurt (Nonfat) offers a good protein content at 10.3g with 61 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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