Calorie comparison
Greek Yogurt vs White Rice
Per 100 grams, greek yogurt is the lighter choice by 71 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 | White Rice |
|---|---|---|
| Calories | 59 | 130 |
| Protein | 10 g | 2.7 g |
| Carbs | 3.6 g | 28 g |
| Fat | 0.4 g | 0.3 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
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, greek yogurt or white rice?
Per 100 g, greek yogurt has 59 calories and white rice has 130. Greek Yogurt is lower in calories.
Which has more protein, greek yogurt or white rice?
Greek Yogurt has 10 g of protein per 100 g; white rice has 2.7 g. Greek Yogurt wins on protein.
Is greek yogurt or white rice 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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