For most busy adults, breakfast needs to be quick, simple and satisfying. That’s why two staples — eggs and yogurt — are popular when crunched for time. Both foods are fast to prepare, versatile and healthy. But which is more nutritious: eggs or yogurt?
The truth is that both can be smart, nourishing ways to start the morning. But each food shines in different ways, depending on your goals, preferences and how you prepare them.
Which has more protein?
Many people choose both eggs and yogurt for breakfast because of their protein content. Protein is essential in the morning because it stabilizes blood sugar, keeps you full and provides long-lasting energy.
A single egg has about six grams of high-quality protein, so a two-egg breakfast gives you around 12 grams. But yogurt, especially Greek yogurt or skyr, often delivers even more protein. A typical serving of Greek yogurt contains 12-20 grams of protein, making it a convenient, grab-and-go way to pack in protein with minimal effort.
If you want the most protein per serving, yogurt usually wins.
Other nutrients
Beyond protein, both foods have unique nutritional strengths. Eggs are packed with vitamin B12, which supports energy, and they’re one of the few natural food sources of vitamin D, a nutrient that is essential for bone health and immunity. The yolk also contains choline, an essential nutrient important for brain health and metabolism.
Yogurt has a very different nutritional profile. It’s a good source of calcium for bone health and probiotics, the beneficial bacteria that support gut health. A healthy gut is linked with smoother digestion, immunity and even mood regulation.
While eggs shine in vitamins like B12, D and choline, yogurt stands out for its gut-friendly, bone-supporting nutrients.
Lastly, both foods contain unsaturated and saturated fat. Greek yogurt comes in full-fat, low-fat and non-fat varieties. The saturated fat content ranges from five grams (27% daily value) in whole milk yogurt to zero grams in the non-fat yogurt. A large egg, on the other hand, has 1.5 grams of saturated fat (8% daily value).
No more than 10% of daily calories should come from saturated fat, as this nutrient has been linked to negative health outcomes.
Which breakfast keeps you full longer?
Satiety, or how long you feel full after eating, is a huge factor in choosing a breakfast that works for you.
Eggs often digest more slowly because of their protein and fat. Research suggests that eating eggs in the morning can reduce hunger hormones and help curb snacking later in the day.
Yogurt is also packed with protein to keep you full. Adding fruit, nuts, or seeds increases fiber and healthy fats, which help slow digestion and make the meal even more satisfying. A nonfat yogurt may digest faster, but a bowl with some healthy fats has staying power that rivals eggs.
Both breakfasts can be incredibly filling, but eggs may keep you full slightly longer on their own, while yogurt reaches its full potential when you add fiber and healthy fats.
Which is better for heart health?
Eggs were once seen as a heart-health risk because of their cholesterol content, but health care professionals now understand that dietary cholesterol does not play a large role in blood cholesterol levels. For most healthy adults, eating eggs regularly is fine.
Yogurt, especially unsweetened varieties, tends to be heart-friendly. It’s naturally low in sodium and contains potassium and calcium, which support blood pressure and overall cardiovascular health. Additionally, fermented dairy foods have even been associated with a reduced risk of hypertension.
Are there downsides to eating eggs or yogurt?
One of the biggest factors in determining which breakfast is healthier is how you serve it.
Eggs are nutrient-rich when cooked with a little bit of oil and paired with fruits, vegetables, whole grains or healthy fats, like nuts and seeds. But frying them in lots of butter or serving them with bacon or sugary pastries changes the overall nutrition of the dish.
Similarly, a bowl of plain Greek yogurt with berries and nuts is a balanced, nourishing breakfast. But a highly sweetened yogurt with sugary granola is closer to a dessert than a morning meal.
Are eggs or yogurt healthier?
When you compare them side-by-side, it’s clear that both eggs and yogurt are healthy, nutrient-rich breakfast options. The healthier choice depends on your personal preferences and goals.
If you want a warm, savory breakfast that offers lasting fullness and nutrients like vitamin D and choline, eggs may be your best bet. If you’re looking for a high-protein breakfast with probiotics, calcium and a gut-health boost, yogurt is an excellent option.
And in many cases, the smartest approach is simply alternating between the two throughout the week. This adds variety, prevents food fatigue, and gives you a wider range of nutrients to support energy, digestion and overall wellness.
This story first appeared on TODAY.com. More from TODAY:
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