Regular and Greek yogurt have different manufacturing processes, which give them specific nutrients and flavors.
Regular yogurt is typically creamier and higher in carbohydrates, while Greek yogurt is often thicker and higher in protein. Both can support digestive health and immune function.
Greek and regular yogurt are fermented dairy products. Both types start with fresh milk and live bacterial cultures. They are processed differently after that step.
Regular Yogurt
Making regular yogurt begins with heating fresh milk to kill any potentially harmful pathogens. The heated milk is combined with live bacteria, typically Streptococcus thermophilus and Lactobacillus bulgaricus.
It is set aside to ferment until it reaches an acidic pH of 4.5. The mixture thickens as lactose in the milk ferments into lactic acid.
Greek Yogurt
Greek yogurt undergoes the same culturing process as regular yogurt, but requires additional steps after fermentation. Once it reaches the desired acidity level, Greek yogurt is strained multiple times to remove excess whey and other liquids.
The number of times it needs to be strained depends on how much whey is produced during heating. Greek yogurt has a much thicker texture and more protein than regular yogurt because most of the liquid is strained.
The following table compares the nutrition facts of 8 ounces (245 grams) of low-fat regular yogurt and low-fat Greek yogurt:
| Nutrient | Regular Yogurt | Greek Yogurt |
|---|---|---|
| Calories | 154 | 79 |
| Carbohydrates | 17.2 grams (g) | 9.7 g |
| Protein | 12.9 g | 24.4 g |
| Fat | 3.8 g | 4.7 g |
| Total Sugars | 17.2 g | 8.7 g |
| Sodium | 172 milligrams (mg) | 83.3 mg |
| Calcium | 448 mg | 281.8 mg |
| Potassium | 573 mg | 345.5 mg |
Here are some of the main differences between Greek and regular yogurt:
- Protein: Greek yogurt is typically higher in protein.
- Fat: Greek yogurt usually contains slightly more fat than plain yogurt, though you can buy lower-fat varieties.
- Carbohydrates: Regular yogurt is usually higher in carbohydrates. The straining process for Greek yogurt removes much of the sugar.
- Sodium: Regular yogurt is usually higher in sodium.
- Calcium: Regular yogurt typically provides almost twice as much calcium.
- Potassium: One 8-ounce serving of regular yogurt provides 17% of the DV, compared to 10% in the same amount of Greek yogurt.
Regular yogurt is an excellent source of calcium, which can increase bone mineral density.
Plain yogurt’s higher carbohydrate content can provide a quick source of energy. The live probiotics may improve gut health, digestion, and immunity.
Downsides
Compared to Greek yogurt, regular yogurt is higher in carbohydrates and lower in protein.
This may not be ideal for blood glucose control or for people following a high-protein diet for muscle growth or weight loss.
Greek yogurt is high in protein. It can improve muscle strength and body composition when paired with resistance training. Its probiotic content can support gut health and immune function.
During straining, more lactose is removed from the final product than with regular yogurt. People with lactose intolerance may be able to consume Greek yogurt with less digestive upset.
People managing their blood sugar levels may also prefer Greek yogurt, because it’s lower in carbohydrates than regular yogurt.
Downsides
Greek yogurt’s rich protein content can lead to excessive calorie intake if consumed in large amounts.
Greek yogurt may contain less lactose than other yogurt varieties, but it does have lactose. It might cause digestive upset in people with lactose intolerance.
You can use yogurt in many ways. Here are a few examples of how you might use each type:
- Greek yogurt is thick and creamy, ideal for dips, salad dressings, sour cream, mayonnaise, and smoothies.
- Regular yogurt is an excellent base for parfaits because it pairs well with fresh fruit, nuts, and granola. It can also be used in baking to moisten muffins, cakes, and pancakes.
Tip: Add nuts, seeds, fruit, and sweeteners like honey to either type.
There is no one-size-fits-all answer to whether Greek or regular yogurt is better for health. When choosing, consider which type provides the nutrients you need and the taste and texture you prefer.
Greek yogurt is higher in protein and lower in carbohydrates, which may support muscle growth, blood sugar control, and weight loss. Regular yogurt typically contains more calcium, which supports bone health, and it’s higher in energizing carbs.
