Find out how Greek yogurt stacks up nutritionally against regular yogurt.
By: Jodie Shield, RDN
When it comes to buying yogurt, it’s Greek for me. I LOVE the tangy, not-too-sweet taste of Greek yogurt. Plus, it’s thick and creamy. And after reading and comparing lots of food labels, Greek yogurt seems to have a nutritional edge over other types of yogurt. How can that be? All yogurts are part of the MyPlate dairy group and come in whole fat, low-fat, and nonfat forms. But compared to regular yogurt, Greek yogurt is strained to remove much of the liquid whey, lactose and sugar. As a result, for roughly the same amount of calories, Greek yogurt can pack up to double the protein, while cutting sugar content in half. Here’s how the nutritional numbers compare for Greek Vs. Regular yogurt.
Protein. If you’re trying to up your protein, Greek yogurt is a protein-powerhouse. A typical 6-ounce serving of Greek yogurt contains 15 to 20 grams of protein compared to just 9 grams in the same serving size of regular yogurt. Since protein helps you feel full, Greek yogurt tends to be more satisfying, too.
Carbohydrate. Low-carb dieters will benefit from going Greek. Most Greek yogurts have about half the carbs of regular yogurt. Again, a 6-ounce serving of Greek yogurt has between 5-8 grams of carbohydrate compared to 13-17 grams in regular kinds of yogurt. Keep in mind both Greek and regular yogurts are often sweetened with sugar and other ingredients like fruit and syrups, which will add carbs. Look for varieties with the least amount of added sugar.
Calcium. Greek yogurt does lose some of its calcium when it’s strained, but it is still a very good source. A 6-ounce serving of Greek yogurt supplies 20 percent of the U.S. federal government’s recommended daily amount of calcium compared to 30 percent in regular yogurt.
So grab your spoon and enjoy a refreshing cup of Greek yogurt. Or go ahead and use Greek yogurt to make delicious recipes like my Peanut Butter Pie, Skinny Taco Dip Cups and Chipotle Mayonnaise. All are on my app Time To Eat Healthy.