Greek Yogurt vs Turkey
Side-by-side macro comparison. Greek Yogurt vs Turkey per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Turkey | Difference |
|---|---|---|---|
| Calories | 59 cal | 135 cal | -56% Greek |
| Protein | 10g | 30g | -67% Greek |
| Carbs | 3.6g | 0g | 0% Greek |
| Fat | 0.7g | 1g | -30% 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. Turkey delivers 135 calories with 30g protein, 0g carbs, and 1g fat. The most meaningful difference: Greek Yogurt saves 76 calories per serving — meaningful over a week of meals. For protein density per calorie, Turkey wins at 89% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Greek Yogurt gives you 76 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), Turkey delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Turkey brings 135 calories — useful when you're chasing a surplus and struggling to eat enough. Turkey delivers 30g 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 Turkey are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Turkey?
Turkey has more protein: 30g vs 10g per serving. That's a difference of 20g.
Which has fewer calories, Greek Yogurt or Turkey?
Greek Yogurt has 59 calories per serving vs 135 calories in Turkey — a difference of 76 calories.
Is Greek Yogurt or Turkey better for keto?
Turkey is the better keto choice at 0g carbs per serving vs 3.6g carbs in Greek Yogurt.
Is Greek Yogurt or Turkey better for weight loss?
For weight loss, Greek Yogurt gives you more calorie flexibility (76 cal less per serving). For preserving muscle during a deficit, Turkey delivers more protein per calorie. Most people on cuts benefit from Turkey.
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Turkey
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Turkey
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 Turkey stack up:
Full Greek Yogurt guide • Full Turkey guide • All comparisons