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Senior Dietitian Victoria Taylor explains the difference between Greek yogurt and other types of yogurt, and tells us how to spot added sugar. Yogurt is a nutritious dairy product that can be a tasty and healthy addition to your diet.
- Overview
- How they’re made
- Nutrient comparison
- Similar health benefits
- Different uses in the kitchen
- Which one should you choose?
- The bottom line
Greek yogurt is typically thicker, tangier, and more protein-rich than regular yogurt. Both contain probiotics and share many other health benefits.
Yogurt is a fermented dairy product that’s popular worldwide.
In recent years, a specific type called Greek yogurt has taken off among health enthusiasts.
Both Greek and regular yogurt are packed with high quality nutrients and offer multiple health benefits, but you may wonder what sets them apart.
Regular and Greek yogurt are cultured (or fermented) dairy products, along with sour cream, buttermilk, and kefir.
Fermented dairy products are made by converting lactose — milk’s naturally occurring sugar — into lactic acid by using certain bacteria, also called starter cultures (1).
In fact, both regular and Greek yogurt are made with the same main ingredients — fresh milk, plus Streptococcus thermophilus and Lactobacillus bulgaricus as starter cultures (2).
Yet, their taste and nutrients differ due to how they’re made.
Regular and Greek yogurt have very different nutritional profiles. The table below compares 8 ounces (245 grams) of a low fat variety of each (4, 5):
Both yogurts are also an excellent source of magnesium, vitamin B12, and iodine (6).
As you can see, Greek yogurt contains about half the carbs and sugar as regular yogurt while packing almost twice as much protein. It also has less calcium and sodium.
These differences are a result of the yogurt’s straining process.
On the one hand, eliminating the whey from Greek yogurt removes some of its lactose, reducing its overall carb and sugar content. On the other hand, protein remains intact throughout the straining process, so Greek yogurt’s density provides much more protein.
Keep in mind that the comparison above is based on low fat versions of both products. Those made with whole milk provide much more fat and calories.
Rich in probiotics
Probiotics are friendly bacteria found in fermented foods like yogurt (1, 9). They aid digestive health by balancing your gut microbiome — the friendly bacteria in your digestive system — which may reduce your risk of inflammation and various illnesses (6, 9, 10). Several studies suggest that a balanced gut microbiome may stimulate and/or modulate your immune system and protect against allergies, diarrhea, depression, and type 2 diabetes (9, 11, 12, 13).
Suitable for people with lactose intolerance
People with lactose intolerance usually experience uncomfortable digestive symptoms, including bloating and diarrhea, if they eat dairy products. However, they may tolerate yogurt because its probiotics support lactose digestion (6, 14, 15). Moreover, Greek yogurt’s naturally lower lactose content may make it especially suitable for people with this condition.
May protect heart health
Yogurt may improve heart disease risk factors, including high blood pressure and cholesterol. Fermented dairy intake is associated with a lower risk of plaque buildup and artery stiffness, which are linked to high blood pressure (16). A study in 73,882 adults with high blood pressure determined that eating 2 or more servings of yogurt per week were associated with a 21% lower risk of stroke in men and 17% in women, compared with those who ate less than 1 serving per month (16). Similarly, in a study in 1,981 healthy men, those with higher intakes of fermented dairy products had a 27% lower risk of heart disease than those with lower intakes. The study also found that non-fermented dairy was associated with a greater risk (17). Probiotics may likewise help lower cholesterol levels by inhibiting certain enzymes (1). A study in 60 people with type 2 diabetes showed that a daily intake of 10.5 ounces (300 grams) of yogurt with probiotics caused a 4.5% and 7.5% decrease in total and LDL (bad) cholesterol levels, respectively, compared with a control group (18).
Regular and Greek yogurt are particularly versatile. While both can be enjoyed alone or mixed with fruit, nuts, or granola, they’re used differently in recipes.
For instance, due to its thickness, Greek yogurt is a common ingredient in dips and sauces like tzatziki, which is a staple in Greek cuisine.
Additionally, you can use it to replace mayonnaise, sour cream, and buttermilk in most recipes, though it may curdle at high temperatures. Its texture also makes it great for baking, especially if you want a moist, dense texture.
In contrast, regular yogurt is commonly used in smoothies (Greek yogurt is still a good option too), dressings, and other viscous dishes. For example, you can make a scrumptious marinade for chicken by mixing it with lemon juice and spices.
Summary
When cooking, Greek yogurt is best for dips, sauces, and baked goods, while regular yogurt is preferable for smoothies, dressings, and marinades.
Regular and Greek yogurt are both nutrient-dense foods that make an excellent snack and healthy addition to your diet.
Nevertheless, sweetened yogurts of either variety are packed with added sugar. Chronic high sugar intake may lead to unwanted weight gain, as well as cavities, type 2 diabetes, and heart disease (23, 24).
As such, it’s best to choose plain yogurts to moderate your intake of added sugar. If you prefer, you can add a drizzle of honey or a bit of fruit to sweeten it on your own.
If you’re looking to boost your protein intake, Greek yogurt is ideal. Regular, low fat yogurt may be best for anyone looking to keep their calorie and protein intake in check.
As both are healthy, you should choose the one that fits your dietary needs.
Summary
Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar — and a much thicker consistency.
Both types pack probiotics and support digestion, weight loss, and heart health.
- 154
- 13 grams
- 17 grams
- 17 grams
May 19, 2020 · Yogurt is a nutrient-rich food that fuels your body with protein, calcium, magnesium, vitamin B12, and some key fatty acids that your body needs to stay healthy. Studies have also shown numerous health benefits for regular yogurt eaters. For starters, they are thinner than people who don't eat yogurt.
- hhp_info@health.harvard.edu
Oct 21, 2011 · Pros: delivers more fiber and less sodium than low-fat vanilla cow's-milk yogurt. Cons: there's less protein and more total and saturated fat than what you'd find in low-fat vanilla cow's-milk yogurt.
Jul 6, 2024 · While plain Greek yogurt has less sugar and more protein than regular yogurt, regular yogurt delivers almost twice the bone-strengthening mineral calcium than Greek yogurt does. Greek yogurt also tends to be more expensive than regular yogurt, because more milk goes into making each cup.
4 days ago · Regular vs Greek Yogurt Nutrition ... of Greek yogurt, much of the lactose from the milk is removed from the final product. ... and sweeter than Greek yogurt. It can make for a light snack between ...
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A recap on differences between Milk and Greek yogurt. Milk has more Vitamin D, and Vitamin A RAE, however, Greek yogurt is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, and Monounsaturated Fat. Greek yogurt covers your daily Vitamin B12 needs 12% more than Milk. Milk has less Saturated Fat.
