McDonald's Egg McMuffin vs Greek Yogurt: Same Protein, Triple the Calories
"High protein" fast-food breakfast is a popular search — but protein per calorie is what actually moves your target. We put McDonald's most-ordered breakfast sandwich next to a single cup of plain Greek yogurt.
Our pick Platinum
Fage Total 0% Plain Greek Yogurt
Our Platinum-tier pick
80%
protein density (% of calories from protein)
18g protein · 90 kcal · 1 cup (170 g)
See full breakdown →
Fast food Silver
McDonald's Egg McMuffin
The fast-food option
21.9%
protein density (% of calories from protein)
17g protein · 310 kcal · 1 sandwich
See full breakdown →
Head to head · 1 matchup
Same protein. Very different calories.
Bar length is calories; the number on the bar is protein. Every comparison on the site collapses to this one picture.
The same data, as a table
| Matchup | Winner | Calorie saving |
|---|---|---|
| McDonald's Egg McMuffin vs Greek Yogurt | Fage Total 0% Plain Greek Yogurt | 220 kcal |
The takeaway
Near-identical protein (18g vs 17g) — but the McMuffin spends 310 calories to get there versus 90. If you're tracking a protein target inside a calorie budget, the yogurt does the same job with 220 calories to spare.
What's your number?
Protein Density only matters relative to your daily target. Calculate yours, then use it to decide what's worth ordering.