Greek Yogurt Vs. Regular Yogurt: Which Is Healthier?

Over the past decade or so, Greek yogurt has become as ubiquitous as regular dairy yogurt. Most consumers give a big thumbs-up to its taste – tangier, less sweet and creamier than “regular” yogurt made from whole milk. But is Greek yogurt healthier than its conventional counterpart? And what about the wide array of other types of yogurts?

First, to be clear: Greek and regular yogurts, in their plain, nonfat or low-fat forms, as well as the wide variety of plant-based and premium yogurts, can be part of a healthy diet. They’re low in calories and packed with calcium and live bacterial cultures.

Greek yogurt is a little different than other yogurts, and it all boils down to how yogurt is made.

“Regular yogurt is made when cultured milk is combined with two species of starter bacterial cultures: Streptococcus thermophilus and Lactobacillus bulgaricus,” explains Candace Pumper, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

These bacteria convert lactose – that’s the sugar found in milk – to lactic acid. This process decreases the pH and causes the milk protein to clot, thus creating the yogurt’s “distinct thin consistency, smooth viscous texture and slight tart taste,” Pumper says.

When that same yogurt is run through an additional straining process where the liquid whey and lactose are drained, the remaining thick-textured, tangy and creamy product is Greek yogurt.

In addition to Greek and regular yogurt, an array of yogurts is now on the market, says Jenna Bell, a registered dietitian and senior vice president of plant and nutritional research and development with Sensei Ag, a Santa Monica, California-based ag-tech company.

Let’s take a closer look at how these two yogurts stack up nutrition-wise.

Greek yogurt is high in protein – between 15 and 20 grams per 6-ounce serving – which helps promote fullness and chips away at the recommended daily amount (about 50 grams, depending on your age, sex and activity levels). The same serving of regular yogurt, however, provides around 8 or 9 grams of protein, so your stomach might start growling sooner.

What’s more, Greek yogurt’s protein is considered high quality, Bell says. This means it contains all the amino acids – the building blocks of protein – that your body needs for repair and recovery.

If you want a vegan alternative that’s full of high-quality protein, you might consider soy-based yogurts, she advises. Soy-based yogurts usually contain about 7 grams of protein per serving. But be careful if you’re choosing a plant-based alternative made from something besides soy.

“Plant proteins other than soy do not have all of the essential amino acids to make it a complete protein,” Bell explains. “For example, most nuts are low in a couple of essential amino acids and are considered incomplete proteins.”

For most people, that’s not a big deal because you can usually make up for the limited amino acids in plant protein with other foods, like whole-grain breads, beans and legumes.

Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as regular yogurt – 5 to 8 grams per serving compared with 13 to 17. And because the straining process removes some of the lactose, Greek yogurt can be “a more digestible option for some individuals with lactose intolerance,” Pumper says.

If you’re lactose-intolerant, you can also try yogurt made from ultra-filtered milk, which has 99% of its lactose removed, adds Sarah Krieger, a registered dietitian based in St. Petersburg, Florida.

Remember, however, that both Greek and regular yogurts can “contain high amounts of carbs if they’re sweetened with sugar or another sweetening agent,” says Kari Hartel, a Missouri-based registered dietitian. “No matter which type you choose, opt for yogurt with less added sugar.”

While Greek yogurt is full of good things, you still need to be mindful of portion size, particularly if you’re using full-fat Greek yogurt, because these products can be quite high in fat. For example, a 5.3-ounce serving of Fage’s full-fat Greek yogurt contains 5 grams of saturated fat – that’s 27% of your total daily allowance if you’re on a 2,000-calorie diet. (That’s about the same amount of saturated fat you’d find in a 3 Musketeers or a 100 Grand candy bar.) By comparison, Dannon’s regular full-fat yogurt comes in a little lower with 4 grams of saturated fat in a 6-ounce serving, or about 20% of your RDA.

Saturated fat can elevate total and “bad” cholesterol levels, which could increase your risk of developing heart disease. As with any product you buy, be sure to read nutrition labels carefully. If you’re going Greek, stick to low-fat and fat-free versions.

A serving of Greek yogurt averages 50 milligrams of sodium – about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems.

Regular yogurt provides 30% of the federal government’s recommended daily amount of calcium. Greek yogurt loses some of its calcium through the straining process but still packs a wallop – a 6-ounce cup typically supplies less than 20% of the daily recommendation. If you’re still worried about calcium intake, add another serving of milk or stir almonds into your yogurt every day, Krieger says.

Still undecided on which team to join? Compare the labels of Dannon’s regular and Chobani Greek varieties. Other popular Greek yogurt brands include Oikos and Fage.

Although most experts agree that Greek yogurt has a nutritional edge over regular yogurt and other varieties, all kinds of yogurt can help you lose weight by keeping you full on fewer calories. The key is sticking to plain, nonfat or low-fat varieties.

Both regular and Greek yogurt can be part of a healthy diet, notes Nadia Bedrosian, a health educator and registered dietitian with L.A. Care Health Plan, the largest publicly operated health plan in the U.S.

“There is no single food or ingredient that will serve you better biologically,” she explains. “Instead, think of which foods serve you better because they allow you to make flexible, balanced combinations of foods to sustain health and provide psychological satisfaction.”

Yogurt – especially the Greek variety – is so versatile that it’s easy to fit into either a meal or to eat as a snack, Krieger adds.

“Yogurt paired with granola and fruit is classic and tasty, but how about adding it to pancake batter instead of buttermilk or mixed with honey to top your favorite whole grain?” she suggests.

Yogurt also makes a perfect snack by itself or mixed with nuts, seeds and chopped fruit. It can be a dessert at lunch or dinner. Plain Greek yogurt with chopped fresh herbs, minced garlic and fresh lemon zest is an easy dip with vegetables or as a topping to a grain bowl featuring quinoa, beans, colorful vegetables and lean meat, like beef tenderloin, Krieger says.

Yogurt is an acceptable substitute for fatty ingredients, such as cream cheese, mayonnaise and butter, in some recipes, Hartel adds.

“Its thick texture makes it an excellent swap for mayonnaise on sandwiches or in dishes like potato salad, egg salad, pasta salad and coleslaw. Since these are comfort foods, it makes it easier to transition to using yogurt in recipes,” she says.

Culture can play a role in which yogurt you choose too, Bedrosian says.

“I like Greek yogurt with my shawarma, falafel or in my tzatziki sauce because that’s what I’m used to as an Armenian individual, with Iranian cultural influence. But I prefer to have plain yogurt alongside my mother’s grape leaf meat dolma dish,” she explains.

Another kind of culture – the bacterial kind – is also a key element to choosing a healthy yogurt. Pumper says you should always opt for yogurts that contain live and active cultures.