Calorie comparison
Almonds vs Greek Yogurt
Per 100 grams, greek yogurt is the lighter choice by 520 calories, while almonds 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 | Almonds | Greek Yogurt |
|---|---|---|
| Calories | 579 | 59 |
| Protein | 21 g | 10 g |
| Carbs | 22 g | 3.6 g |
| Fat | 50 g | 0.4 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
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 g fat
Frequently asked
Which has more calories, almonds or greek yogurt?
Per 100 g, almonds has 579 calories and greek yogurt has 59. Greek Yogurt is lower in calories.
Which has more protein, almonds or greek yogurt?
Almonds has 21 g of protein per 100 g; greek yogurt has 10 g. Almonds wins on protein.
Is almonds or greek 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 greek yogurt — but portion size matters more than which food you pick.
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