Which is more healthy? Greek Yogurt vs Regular Yogurt


When it comes to the topic of healthy eating, I regularly hear people talking about substituting a food item with a healthier one. One of those food is Greek Yogurt. After hearing so much I decided to do some research on my own.

As I check in Wikipedia, the definition of greek yogurt is:  “Strained yogurt, Greek yogurt, yogurt cheese, or labneh (Arabic: لبنة‎‎ labnah, pronounced LEB-neigh), is yogurt that has been strained to remove its whey, resulting in a thicker consistency than unstrained yogurt, while preserving yogurt’s distinctive, sour taste. Like many types of yogurt, strained yogurt is often made from milk that has been enriched by boiling off some of its water content, or by adding extra butterfat and powdered milk. In Europe and North America, it is often made with low-fat or fat-free yogurt.”

Honestly, I didn’t understand a single word from the above definition as it didn’t answer my first question i.e. what is the major difference between green yogurt and the regular yogurt I eat daily?

How Greek Yogurt is made?

The process for making regular and Greek yogurt starts off the same: milk is first heated, then cooled to the desired fermentation temperature (106-114°F) before bacterial cultures are added. The mixture is then left to ferment until the bacteria grows, produces lactic acid, and gels the milk proteins to produce regular yogurt.

To make Greek yogurt, regular yogurt is strained extensively to remove liquid whey and lactose, leaving behind a thicker-textured yogurt.

What are the differences between Regular yogurt and Greek Yogurt?

Protein Content in Greek Yogurt

Greek yogurt is high in protein. A typical 6-ounce serving contains 15 to 20 grams whereas the same serving of regular yogurt provides just 9 grams.

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Carbohydrates Content in Greek Yogurt

Greek Yogurt contains around 5 to 8 grams per serving. Whereas the carbohydrate content in one serving of regular yogurt is around 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant.

Fat Content in Greek Yogurt

7 ounces of Greek yogurt packs 16 grams of saturated fat which is 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. On the other hand the regular yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease.

Sodium Content in Greek Yogurt

A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government’s 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they’re older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.

Calcium Content in Greek Yogurt

Regular yogurt provides 30 percent of the recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation

Nutrition Facts of Greek Yogurt


Health Benefits of Greek Yogurt

Good Source of Proteins

As we have seen above, that Greek yogurt is an excellent source of protein. Protein is essential for good health. It is vital to cell growth, building muscle, and repairing tissue. The extra protein will help you feel full and leave you feeling satisfied. One cup of plain, low-fat conventional yogurt usually contains 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein.

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High Content of Probiotics

Greek yogurt and other fermented foods, such as buttermilk and sauerkraut, contain probiotics, live microorganisms. These bacteria microbes may help improve digestive function and the immune system, and may also help reduce side effects of antibiotic treatments.

Ease Digestion

Because Greek yogurt contains less carbohydrates than regular yogurt, it has less lactose, the sugar in dairy products that can sometimes upset people’s stomachs. This is especially helpful for people who have lactose intolerance.

Rich in Vitamin B12

Greek yogurt is an excellent source of Vitamin B12. Vitamin B12 is necessary for energy and healthy brain function. Vegetarians are often deficient in B12 because it generally is found in meats, so Greek yogurt is an excellent, meat-free way to add more to your diet.

Low in Sodium Content

Greek yogurt has less sodium content by 50 percent. There must be a proper balance between sodium and potassium in the body, and Greek yogurt can help you maintain the correct proportions.

Rich in Iodine

Greek yogurt is rich in iodine. Iodine is important for proper thyroid function, and the thyroid is essential for healthy metabolism.

Post References:

  • http://www.thekitchn.com/whats-the-difference-between-regular-and-greek-yogurt-ingredient-intelligence-204137
  • https://en.wikipedia.org/wiki/Strained_yogurt
  • http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful
  • http://www.livestrong.com/article/86488-benefits-greek-yogurt/
  • http://www.healthline.com/health/food-nutrition/greek-yogurt-benefits#4




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