Eggs and Greek yogurt are the two default high-protein breakfast staples, reached for so often side by side that they’re worth comparing directly.
| Nutrient | Eggs | Greek Yogurt (plain, nonfat) |
|---|---|---|
| Calories | 143 kcal | 61 kcal |
| Protein | 12.56 g ✓ | 10.3 g |
| Total Carbohydrate | 0.72 g | 3.64 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 0.37 g ✓ | 3.2 g |
| Total Fat | 9.51 g | 0.37 g |
| Saturated Fat | 3.13 g | 0.11 g ✓ |
| Sodium | 142 mg | 36 mg ✓ |
Notable compounds in each
When to choose each
Eggs pack more protein per 100g and virtually no sugar, but carry meaningfully more saturated fat and sodium than plain nonfat Greek yogurt. Greek yogurt is the lighter option calorie-for-calorie — 61 kcal versus 143 kcal per 100g — while still delivering a solid protein hit, plus live cultures eggs don’t offer. Many people simply eat both: eggs for versatility and staying power, yogurt for a lighter, higher-volume protein serving.
Common questions
Which is better for breakfast, eggs or Greek yogurt? Both are excellent — eggs deliver more protein and more staying power thanks to their fat content, while Greek yogurt is lower in calories and saturated fat and adds probiotic cultures. Many people rotate between the two rather than picking one permanently.
Does nonfat Greek yogurt really have that much less saturated fat than eggs? Yes — plain nonfat Greek yogurt has almost none, about 0.1g per 100g, compared to roughly 3g per 100g in whole eggs, most of which comes from the yolk.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.