Greek yogurt is a simple, satiating food that can be enjoyed at almost any time of day. Adding just a few toppings can transform a plain bowl of Greek yogurt into a satisfying high-protein breakfast, a savory dinner, or even a sweet dessert. And, in a pinch, a plain spoonful straight out of the carton hits the spot. But is Greek yogurt actually healthy?
Meet the experts: Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board; Keri Gans, M.S., R.D.N., C.D.N., registered dietitian nutritionist in New York City; Allyson Balzuweit, M.P.H., R.D.N., L.D., registered dietitian nutritionist in Atlanta.
In terms of versatility, Greek yogurt is unmatched. But is it worth incorporating into your regular menu? We spoke to dietitians to understand how the breakfast staple competes nutritionally when stacked up against other options in the dairy aisle.
Is Greek yogurt healthy?
Yogurt, in general, contains probiotics and calcium, which are great for gut health, bone health, and heart health, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Lower sugar options are better for most people,” she adds, “and Greek yogurt is thicker than conventional American-style yogurt and tends to be higher in protein and usually lower in sugar.” So it can definitely be a part of a balanced diet.
Greek yogurt vs. regular yogurt: What’s the difference?
The process of creating both regular and Greek yogurt starts similarly: milk is heated and combined with live bacterial cultures and then left to cool. This fermentation process makes both types of yogurt a probiotic, gut-healthy choice that can aid digestion and help regulate inflammatory responses in the body.
However, for Greek yogurt, the process doesn’t end there. It continues through an additional straining process that removes whey and other liquids, leaving behind a thicker, more tart end product.
In addition to a noticeable difference in taste and texture, this straining process changes its nutritional profile. “Because it’s strained, Greek yogurt is higher in protein and lower in carbohydrates,” notes Allyson Balzuweit, M.P.H., R.D.N., L.D., registered dietitian nutritionist in Atlanta. She says Greek yogurt often has double the amount of protein of regular yogurt and less sugar.
These differences make Greek yogurt pack a more effective nutritional punch than its thinner, sweeter counterpart. However, both types have earned their spot in your fridge. “There’s nothing wrong with the regular, conventional yogurt,” Balzuweit says. “They’re both going to give you the probiotic benefit, and they’re both going to give you calcium, but my preference always is Greek yogurt for sure.”
Health benefits of Greek yogurt
Promotes muscle growth and recovery
Compared to conventional American-style yogurt, Greek yogurt has fewer carbohydrates and almost double the protein, says Prest.
The average Greek yogurt contains around 15-20 grams of protein for a 6-ounce serving, or 30% of your recommended daily value, says Keri Gans, M.S., R.D.N., C.D.N., registered dietitian nutritionist in New York City. “Protein helps carry oxygen throughout our body; it builds, repairs, and maintains muscle mass.” This makes Greek yogurt a great post-workout meal.
Supports bone health
A 6-ounce serving of Greek yogurt contains around 20% of the recommended daily value for calcium, says Gans. “Calcium is important in the diet as it helps to build and maintain strong bones and teeth, as well as aid in blood clotting, muscle contractions, and nerve functions.” Adequate protein intake is also key for bone health. In fact, data shows that Greek yogurt, when combined with exercise, may increase bone formation among young adult males over 12 weeks.
Improves your gut microbiome
Thanks to its probiotic content, Greek yogurt is important for gut health. If your Greek yogurt contains “live and active cultures,” then it contains probiotics, explains Gans. “Probiotics may help balance a person’s gut microbiome and promote digestive health.” One study found that yogurt consumption was associated with reduced visceral fat mass and positive changes in gut microbiome.
May reduce risk of type 2 diabetes
Research has shown that consuming fermented foods, such as probiotic yogurt, is associated with a reduced risk of type 2 diabetes thanks to the microorganisms present interacting with the gut microbiome. Studies suggest this may have a connection with insulin resistance and weight management—two factors that may contribute to type 2 diabetes.
Lowers cholesterol
One study found that consuming just over a cup of probiotic yogurt per day for six weeks improved the cholesterol levels of people with type 2 diabetes, potentially reducing cardiovascular disease risk factors. Greek yogurt may help support other aspects of heart health as well. This food is a natural source of calcium, potassium, and magnesium. Evidence suggests that consumption of these minerals is linked to healthy blood pressure. Greek yogurt is also low in sodium, a nutrient that is linked to elevated blood pressure.
May reduce risk of metabolic syndrome
Metabolic syndrome is a cluster of conditions such as high blood sugar, cholesterol issues, and increased waist circumference, which may lead to serious health problems. A review published in Current Nutrition Reports showed that yogurt components, such as calcium, vitamin D, proteins, and probiotics, are associated with multiple beneficial effects on the prevention of metabolic syndrome. The authors concluded that yogurt consumption, including Greek yogurt, may help prevent metabolic syndrome when it is included in a healthy and balanced diet.
Assists weight loss goals
Greek yogurt has many factors that may support weight management—its high protein content is noteworthy, as protein promotes a feeling of fullness. Protein-rich foods like Greek yogurt may slow digestion and reduce levels of the hunger hormone ghrelin, making it easier to avoid overeating. Additionally, Greek yogurt is relatively low in calories but nutrient-dense, offering essential vitamins and minerals.
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Data published in Appetite showed that an afternoon snack of Greek yogurt containing 24 grams of protein is linked to reduced hunger, increased fullness, and delayed subsequent eating compared to lower protein snacks among healthy women.
May lower risk of colorectal cancer
Long-term consumption of yogurt may be linked to a reduced risk of a certain colorectal cancer. Data published in Gut Microbes suggests that eating yogurt regularly over time might help protect against certain types of colon cancer. This protection could depend on the levels of beneficial bacteria, like Bifidobacterium, in the gut, which can be provided by certain yogurts.
Greek yogurt nutrition facts
Here is what you will get in one 7-ounce container of plain, low-fat Greek yogurt, according to the U.S. Department of Agriculture (USDA):
Calories: 146
Protein: 20 g
Fat: 3.8 g
Carbs: 7.9 g
Fiber: 0 g
Sugar: 7.1 g
Calcium: 230 mg, 19% of the daily value
Potassium: 282 mg, 6% of the daily value
Selenium: 24.8 mcg, 45% of the daily value
Greek yogurt is also a good source of magnesium, vitamin B12, and iodine, adds Prest.
Does Greek yogurt support weight management?
While eating Greek yogurt won’t help you magically drop pounds on its own, it may help with weight management. Thanks to its high protein content, Greek yogurt “may aid in satiety at mealtime,” says Gans. This means you’ll likely stay fuller for longer, consuming fewer calories throughout the day than you would after a lower-protein meal. Some research has even found that a high-protein diet can promote weight and fat loss compared to diets lower in protein, but more studies are needed.
Ways to add Greek yogurt into your diet
Greek yogurt can be enjoyed solely on its own as a snack, or as breakfast, with fruit and/or nuts, or added to a smoothie, says Gans.
There are also some easy ways to substitute Greek yogurt for similar ingredients. For example, Gans suggests using it instead of mayonnaise in a tuna, chicken, or egg salad. Or, instead of sour cream on a baked potato, you can use Greek yogurt, she adds. “Greek yogurt can also be added to a salad dressing to make it creamier.” So even if the quintessential breakfast yogurt bowl doesn’t appeal to you, there are still plenty of ways to incorporate this powerhouse ingredient into your meals.
—Additional reporting by Madeleine Haase, Samantha MacAvoy, and Stephanie Kasulka
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