Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Greek Yogurt (plain, nonfat)
10.2gprotein / 100g59 cal · 0.4g fat · $ · Quality 0.95
Egg White carries 0.8g more protein per 100g than Greek Yogurt (plain, nonfat) (11.0g vs 10.2g) — a real but modest edge.
On protein quality specifically, Egg White scores higher — reference protein, isolated — compared to Greek Yogurt (plain, nonfat), which is high biological value dairy protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
For anyone avoiding dairy specifically, Egg White is the clear pick over Greek Yogurt (plain, nonfat).
Greek Yogurt (plain, nonfat)'s typical serving also delivers more leucine (1000mg vs Egg White's 490mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Egg White or Greek Yogurt (plain, nonfat) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Egg White | Greek Yogurt (plain, nonfat) |
|---|---|---|
| Protein | 11.0g | 10.2g |
| Calories | 52 | 59 |
| Fat | 0.2g | 0.4g |
| Carbs | 0.7g | 3.6g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.95 |
| Relative cost | $ | $ |
| Prep time | 5 min | 0 min |
Frequently asked
Which has more protein, egg white or greek yogurt (plain, nonfat)?
Egg White has 11.0g of protein per 100g compared to Greek Yogurt (plain, nonfat)'s 10.2g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 59.