Calorie comparison
Egg vs Yogurt
Per 100 grams, yogurt is the lighter choice by 94 calories, while egg delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Egg | Yogurt |
|---|---|---|
| Calories | 155 | 61 |
| Protein | 13 g | 3.5 g |
| Carbs | 1.1 g | 4.7 g |
| Fat | 11 g | 3.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥚 Egg
1 large (50 g)
78 cal
6.5 g protein · 0.6 g carbs · 5.5 g fat
🥛 Yogurt
1 cup (245 g)
149 cal
8.6 g protein · 11.5 g carbs · 8.1 g fat
Frequently asked
Which has more calories, egg or yogurt?
Per 100 g, egg has 155 calories and yogurt has 61. Yogurt is lower in calories.
Which has more protein, egg or yogurt?
Egg has 13 g of protein per 100 g; yogurt has 3.5 g. Egg wins on protein.
Is egg or yogurt better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward yogurt — but portion size matters more than which food you pick.
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