Experts Say Which Is Healthier

As far as inexpensive, tasty, and healthy breakfasts go, yogurt is hard to beat. But there are also loads of options in the dairy aisle that can be overwhelming if you’re not sure what to look for. That’s why we asked dietitians to break down everything you need to know about Greek yogurt vs. regular yogurt to help you choose the food that best supports your wellness goals.

Meet the experts: Carla Hernandez, R.D., a registered dietitian in Los Angeles specializing in women’s health; Bree Phillips, M.S., R.D., a registered dietitian based in San Francisco.

“Both Greek yogurt and regular yogurt are nutritious, whole-food dairy choices with slightly different nutrient profiles,” explained Carla Hernandez, R.D., a registered dietitian in Los Angeles specializing in women’s health. Differences in two key nutrients, protein and calcium, may influence which you choose.

Read on to discover the benefits and drawbacks of Greek yogurt and regular yogurt, along with which one dietitians suggest making part of your healthy diet.

As we mentioned, Greek yogurt and regular yogurt differ primarily in their concentrations of protein and calcium. “Greek yogurt is a more protein-dense option as compared to regular yogurt,” explained Bree Phillips, M.S., R.D., a registered dietitian based in San Francisco. “Regular yogurt is smoother, milder in flavor, and higher in calcium.” Here’s how their overall nutrient profiles stack up.

Greek yogurt nutrition

According to the U.S. Department of Agriculture (USDA), one container (about 150 grams) of plain nonfat Greek yogurt contains:

• 92 calories
• 16.1 grams (g) of protein
• 0.6 g of fat
• 5.7 g of carbohydrates
• 173 milligrams (mg) of calcium

The same serving of whole milk Greek yogurt contains:

• 141 calories
• 13.2 g of protein
• 6.6 g of fat
• 7.1 g of carbohydrates
• 167 mg of calcium

Regular yogurt nutrition

Per the USDA, the same serving of plain nonfat yogurt contains:

• 75 calories
• 6.3 g of protein
• 0.1 g of fat
• 12.1 g of carbohydrates
• 251 mg of calcium

Meanwhile, one container of plain yogurt made with whole milk contains:

• 117 calories
• 5.7 g of protein
• 6.7 g of fat
• 8.4 g of carbohydrates
• 191 mg of calcium

“The big win with Greek yogurt is its high protein concentration. It’s rich in casein, a slow-digesting protein that supports satiety and helps maintain muscle mass, said Phillips. “The trade-off is that some calcium is lost during straining, and its tangier flavor may not appeal to everyone.”

The straining Phillips referred to is part of the process of making Greek yogurt. Liquid whey is strained out of plain yogurt, resulting in a yogurt with a thicker, creamier texture. That process is what makes it Greek yogurt.

Benefits of Greek yogurt:

• It’s associated with muscle growth. The combination of protein and calcium makes Greek yogurt one of the best foods to eat to build stronger muscles. Older studies have found that people who consume Greek yogurt while taking part in an exercise program may experience larger increases in strength and muscle thickness.
• It can lower inflammation. Another study published in 2025 found that exercise training provided anti-inflammatory benefits, and consumption of Greek yogurt enhanced these benefits more than a carbohydrate pudding did.
• It can lower the risk of colorectal cancer. Both regular and Greek yogurt contain beneficial bacteria, which one study has found may protect against colorectal cancer through changes in the gut microbiome. These healthy bacteria also make it one of the best foods to eat for better gut health.

Drawbacks of Greek yogurt:

• It’s lower in calcium than regular yogurt. As Phillips noted, some of the calcium in regular yogurt is lost when it’s strained to make Greek yogurt.
• It takes more milk to make Greek yogurt. “This can drive up the cost and create more byproduct waste compared to regular yogurt,” said Hernandez.
• It can be a source of added sugars. Flavored Greek yogurts can have significant amounts of added sugar.

“Regular yogurt is actually my go-to choice,” said Hernandez. “It’s light, smooth, and has a naturally mild sweetness that makes it easy to use, whether you’re blending it into a smoothie, pairing it with fruit, or making something like chia seed pudding.”

Benefits of regular yogurt:

• It’s slightly lower in calories than Greek yogurt. As you’ll note from the nutrition facts above, nonfat regular yogurt is lower in calories than nonfat Greek yogurt. If you’re following a low-calorie diet, eating regular yogurt instead of Greek yogurt may be an easy way to keep your calorie count down.
• It’s generally more affordable than Greek yogurt. If you’re trying to stick to a budget, regular yogurt is often less expensive than Greek yogurt. This is because it requires more milk to make Greek yogurt than to make regular yogurt.
• It’s better for bone health than Greek yogurt. “For bone health, regular yogurt edges out Greek with more calcium,” said Phillips.

Drawbacks of regular yogurt:

• It doesn’t contain as much protein as Greek yogurt. As Phillips noted, regular yogurt has less protein and therefore won’t keep you feeling full for as long.
• It can also be high in added sugars. Like Greek yogurt, regular yogurt can be high in added sugars if you’re choosing flavored options instead of plain.
• It’s less versatile than Greek yogurt. Because of Greek yogurt’s unique texture, it can often be used as a substitute for mayonnaise or sour cream in many recipes. Regular yogurt, which can be a bit more runny, isn’t quite as versatile.

“There isn’t a single ‘better’ option when it comes to Greek versus regular yogurt,” said Hernandez. The good news is that both types of yogurt have proven health benefits, such as reducing the risk of certain cancers and even a lower risk of dying from any cause.

“The best choice really depends on your goals. If you want extra protein and satiety, go for Greek yogurt; if you prefer a lighter texture or are aiming for more calcium, a regular, low-sugar yogurt will be a good choice,” said Phillips.

Still, if you prefer the taste and texture of Greek yogurt, you will still get a good dose of calcium to support strong bones. “Regular yogurt may have a slight edge for bone health since it contains a bit more calcium, but the difference is minimal,” said Hernandez. “What really matters is the bigger picture; bone strength depends on more than just calcium. Protein, magnesium, vitamin D, vitamin K, and phosphorus all play key roles, and both Greek and regular yogurt provide similar amounts of these important nutrients.” As long as you choose a plain or low-sugar variety, enjoying either Greek yogurt or regular yogurt every day is a smart way to improve your overall health.