Greek Yogurt vs Soy Sauce
Side-by-side macro comparison. Greek Yogurt vs Soy Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Soy Sauce | Difference |
|---|---|---|---|
| Calories | 59 cal | 8 cal | +638% Greek |
| Protein | 10g | 1.3g | +669% Greek |
| Carbs | 3.6g | 0.8g | +350% Greek |
| Fat | 0.7g | 0g | 0% Greek |
Differences shown relative to Greek Yogurt. Positive = Greek Yogurt has more.
Quick Take
Greek Yogurt delivers 59 calories per serving with 10g protein, 3.6g carbs, and 0.7g fat. Soy Sauce delivers 8 calories with 1.3g protein, 0.8g carbs, and 0g fat. The most meaningful difference: Soy Sauce saves 51 calories per serving — meaningful over a week of meals. For protein density per calorie, Greek Yogurt wins at 68% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Soy Sauce gives you 51 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Greek Yogurt delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Greek Yogurt brings 59 calories — useful when you're chasing a surplus and struggling to eat enough. Greek Yogurt delivers 10g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Greek Yogurt and Soy Sauce are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Soy Sauce?
Greek Yogurt has more protein: 10g vs 1.3g per serving. That's a difference of 8.7g.
Which has fewer calories, Greek Yogurt or Soy Sauce?
Soy Sauce has 8 calories per serving vs 59 calories in Greek Yogurt — a difference of 51 calories.
Is Greek Yogurt or Soy Sauce better for keto?
Soy Sauce is the better keto choice at 0.8g carbs per serving vs 3.6g carbs in Greek Yogurt.
Is Greek Yogurt or Soy Sauce better for weight loss?
For weight loss, Soy Sauce gives you more calorie flexibility (51 cal less per serving). For preserving muscle during a deficit, Greek Yogurt delivers more protein per calorie. Most people on cuts benefit from Greek Yogurt.
Which Is Better for Your Goal?
🔥 Weight Loss
Soy Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Greek Yogurt
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Soy Sauce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Greek Yogurt and Soy Sauce stack up:
Full Greek Yogurt guide • Full Soy Sauce guide • All comparisons