Greek yogurt is typically thicker, tangier, and more protein-rich than regular yogurt. Both contain probiotics and share many other health benefits.
Regular and Greek yogurt are cultured, or fermented, dairy products.
Fermented dairy products are made by converting lactose — milk’s naturally occurring sugar — into lactic acid by using certain bacteria, also called starter cultures.
In fact, both regular and Greek yogurt are made with the same main ingredients, including fresh milk and starter cultures of Streptococcus thermophilus and Lactobacillus bulgaricus.
Yet, their taste and nutrients differ due to how they’re made.
This article explains the differences between Greek and regular yogurt to help you determine which to choose.
Regular and Greek yogurt are both fermented dairy products, but Greek yogurt is strained to make it much thicker and tangier than regular yogurt.
Regular yogurt
Regular yogurt is made by heating milk, adding bacteria, and leaving it to ferment until it reaches an acidic pH of about 4.6. After it cools, other ingredients like fruit may be added.
The final product has a smooth consistency but may vary in thickness. Most yogurts are either drinkable or can be eaten with a spoon.
Due to its acidic nature, plain yogurt may taste slightly sour, but it’s generally sweeter than Greek yogurt.
Greek yogurt
Greek yogurt, also known as concentrated or strained yogurt, is made by straining the whey and other liquids from regular yogurt to eliminate them.
Because the straining process reduces the total volume, Greek yogurt takes significantly more milk than regular yogurt to make a batch of the same size.
Traditionally, the yogurt is strained in cloth bags several times until it reaches the desired texture. Modern production methods use centrifuges to achieve the same effect.
Some companies may use thickening agents or other dry ingredients, in which case the final product is referred to as fortified or Greek-style yogurt.
Because most of the liquid is removed, Greek yogurt is much thicker and tangier than regular yogurt. It’s also generally more expensive since it requires more milk.
| Regular yogurt | Greek yogurt | |
|---|---|---|
| Calories | 126 | 146 |
| Carbs | 14 g | 7.9 g |
| Sugar | 14 g | 7.1 g |
| Protein | 10.5 g | 19.9 g |
| Fat | 3.1 g | 3.8 g |
| Calcium | 36% of the Daily Value (DV) | 23% of the DV |
Both yogurts are also an excellent source of magnesium, vitamin B12, and iodine.
Greek yogurt contains about half the carbs and sugar as regular yogurt while packing almost twice as much protein. It also has less calcium.
These differences are a result of the yogurt’s straining process.
Eliminating the whey from Greek yogurt removes some of its lactose, reducing its overall carb and sugar content. But 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 more fat and calories.
Greek and regular yogurt share numerous health benefits due to their probiotics and protein.
Rich in probiotics
Probiotics are friendly bacteria found in fermented foods like yogurt, kefir, and sauerkraut.
Some research suggests that the probiotics found in yogurt may help support digestive health by balancing your gut microbiome, which may reduce your risk of inflammation and various illnesses.
The probiotics in yogurt may also play a role in:
- relieving digestive symptoms like diarrhea, constipation, bloating, and abdominal discomfort
- managing chronic health conditions like Crohn’s disease, ulcerative colitis, diabetes, and allergies
- supporting immune and blood lipid health
- preventing conditions like colon cancer
Suitable for people with lactose intolerance
People with lactose intolerance usually experience uncomfortable digestive symptoms like bloating and diarrhea if they eat dairy products.
However, some people might tolerate yogurt because its probiotics
May protect heart health
Yogurt may help improve heart disease risk factors.
Some research found that consuming up to 200 g of dairy daily, which includes yogurt, cow’s milk, and cheese, reduced the risk of all-cause mortality and cardiovascular problems in people with normal plasma cholesterol levels.
Another 2018 study in 73,882 adults with high blood pressure determined that eating two or more servings of yogurt per week was associated with a 21% lower risk of stroke in men and 17% in women, compared with those who ate less than one serving per month.
The authors also noted that fermented dairy intake is associated with a lower risk of plaque buildup and artery stiffness, which are linked to high blood pressure.
Lastly,
May aid weight management
Regularly consuming yogurt is associated with a lower risk of obesity, and it may help support weight management.
Its probiotics boost the proportion of healthy bacteria in your gut, which may contribute to weight management, fat distribution, and sugar and fat metabolism.
Regular and Greek yogurt are also excellent sources of protein, which could contribute to weight management by increasing:
- feelings of fullness
- resting metabolism
- muscle mass
Nonetheless, many commercial brands pack significant amounts of added sugar, which may affect your weight management goals.
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, it can 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), dressings, and other viscous dishes. For example, you can make a marinade for chicken by mixing it with lemon juice and spices.
Try this today
Regular and Greek yogurt can be incorporated into many dishes, snacks, and desserts. Here are some tasty recipes you can try today:
Regular and Greek yogurt are both nutrient-dense foods that make excellent snacks and healthy additions to your diet.
Nevertheless, sweetened yogurts of either variety are packed with added sugar. Regularly consuming foods with added sugars may lead to unwanted weight gain, tooth cavities, type 2 diabetes, and heart disease.
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.
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.
Given that each is healthy, you should simply choose whichever type you prefer, though it’s best to avoid products with lots of added sugar.