Greek Yogurt vs Spinach
Side-by-side macro comparison. Greek Yogurt vs Spinach per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Spinach | Difference |
|---|---|---|---|
| Calories | 59 cal | 7 cal | +743% Greek |
| Protein | 10g | 0.9g | +1011% Greek |
| Carbs | 3.6g | 1.1g | +227% Greek |
| Fat | 0.7g | 0.1g | +600% 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. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: Spinach saves 52 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, Spinach gives you 52 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 Spinach are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Spinach?
Greek Yogurt has more protein: 10g vs 0.9g per serving. That's a difference of 9.1g.
Which has fewer calories, Greek Yogurt or Spinach?
Spinach has 7 calories per serving vs 59 calories in Greek Yogurt — a difference of 52 calories.
Is Greek Yogurt or Spinach better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 3.6g carbs in Greek Yogurt.
Is Greek Yogurt or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (52 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
Greek Yogurt
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
Spinach
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 Spinach stack up:
Full Greek Yogurt guide • Full Spinach guide • All comparisons