Greek yogurt vs regular yogurt: nutrition compared
Quick answer: Greek yogurt is regular yogurt that has been strained to remove much of the liquid whey. The result is thicker, with roughly twice the protein and about half the sugar and carbohydrate. Regular yogurt keeps more of the whey, so it usually has more calcium. Both are good choices if you pick plain versions.
Nutrition side by side (per 6 oz / 170 g, plain)
| Nutrient | Greek, nonfat | Regular, low fat |
|---|---|---|
| Calories | about 100 | about 107 |
| Protein | 17 g | 9 g |
| Carbohydrate | 6 g | 12 g |
| Sugars (natural lactose) | 5-6 g | 12 g |
| Fat | 0.7 g | 2.6 g |
| Calcium | about 190 mg (15% DV) | about 310 mg (24% DV) |
Values vary by brand. The live table below this article shows USDA figures per 100 g.
Why Greek yogurt has more protein
It takes about 3 to 4 cups of milk to make 1 cup of Greek yogurt. Straining removes whey, which carries water, lactose and some calcium, and concentrates the casein protein. That is why Greek yogurt is thicker and tangier, and why it costs more.
“Greek-style” yogurt may instead be thickened with added milk protein, starch or gelatin. Check the ingredient list if that matters to you.
Which one should you choose?
- For protein and fullness: Greek. A 6 oz cup has about as much protein as 3 eggs. See how much protein you need per day.
- For calcium: regular yogurt.
- For lower carbs: Greek, since straining removes much of the lactose.
- For cooking: Greek works as a sour cream or mayonnaise swap in dips and dressings. Regular is better in marinades and smoothies where thinner texture helps. Plain regular yogurt thinned with milk also makes a buttermilk substitute.
Watch the added sugar
Flavored yogurts often have 10 to 15 g of added sugar per cup, which can be half the American Heart Association’s daily limit for women. Buy plain and add fruit or a small drizzle of honey. See how many grams of sugar per day.
Do both have probiotics?
Both are made with live cultures. Look for the phrase “live and active cultures” on the label, because some yogurts are heat-treated after fermentation, which kills them.
Frequently asked questions
Is Greek yogurt healthier than regular yogurt? Neither is clearly healthier. Greek has more protein and fewer carbs, and regular has more calcium.
Is Greek yogurt good for weight loss? Its high protein helps you feel full, which can make eating fewer calories easier.
Can lactose-intolerant people eat Greek yogurt? Many can, because it has less lactose and the live cultures help digest it.
This article is general information, not medical advice.