Breakfast comparisons
Compare a plain omelette with Greek-style yoghurt and strawberries. Check the yoghurt type before assuming it is a high-protein option.
| Nutrient | Plain omelette | Greek yoghurt with berries |
|---|---|---|
| Energy | 183 kcal | 256 kcal |
| Protein | 12.6 g | 10.3 g |
| Fibre | 0.0 g | 3.8 g |
| Carbohydrate | 0.7 g | 14.3 g |
| Total sugars | 0.4 g | 13.8 g |
| Fat | 14.0 g | 17.8 g |
| Saturated fat | 3.8 g | 11.5 g |
| Salt | 0.35 g | 0.28 g |
100 g whole egg, edible weight · 4.5 g olive oil
Typical preparation: 8–10 minutes. Cook and serve hot.
170 g full-fat greek-style yoghurt · 100 g strawberries
Typical preparation: 2 minutes. Full-fat Greek-style yoghurt by default; use the selector to change it.
The omelette example contains two eggs and 4.5 g olive oil. The yoghurt bowl contains 170 g full-fat Greek-style yoghurt and 100 g strawberries.
Greek-style yoghurt is not nutritionally identical to every strained Greek yoghurt. The generic full-fat reference here has 5.7 g protein per 100 g. The plain fat-free skyr example has 10 g per 100 g. Skyr is an Icelandic-style cultured dairy food, similar to thick strained yoghurt. Use the ingredient selector to see how switching changes the bowl.
The yoghurt bowl requires no cooking and needs refrigeration. The omelette is normally served hot. Oats or fruit can add fibre to a yoghurt bowl; vegetables or toast can add fibre to the egg meal.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.