Calorie comparison
Greek Yogurt vs Spinach
Per 100 grams, spinach is the lighter choice by 36 calories, while greek yogurt 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 | Greek Yogurt | Spinach |
|---|---|---|
| Calories | 59 | 23 |
| Protein | 10 g | 2.9 g |
| Carbs | 3.6 g | 3.6 g |
| Fat | 0.4 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
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 g fat
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
Frequently asked
Which has more calories, greek yogurt or spinach?
Per 100 g, greek yogurt has 59 calories and spinach has 23. Spinach is lower in calories.
Which has more protein, greek yogurt or spinach?
Greek Yogurt has 10 g of protein per 100 g; spinach has 2.9 g. Greek Yogurt wins on protein.
Is greek yogurt or spinach 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 spinach — but portion size matters more than which food you pick.
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