Do Greek Yogurts Have Milk in It? Unpacking the Dairy Question

October 17, 2025 •

3 min read

Over 75% of the world's population has some form of lactose intolerance, making the dairy content of food products a common concern. When asking, "Do Greek yogurts have milk in it?", the answer is definitively yes, as it is a dairy product, but the lower lactose content due to the straining process makes it more tolerable for some.

Quick Summary

Greek yogurt is a fermented dairy product made from milk and live cultures. A key step in its production is straining to remove whey, which significantly reduces the lactose content compared to regular yogurt, but it remains a dairy product and is not lactose-free. The amount of lactose can vary depending on the brand and process used.

Key Points

Made from milk: Greek yogurt's base ingredient is milk, making it a dairy product.
Not lactose-free: The straining process significantly reduces lactose, but does not eliminate it entirely.
High in protein: The straining process removes liquid whey, concentrating the remaining proteins.
Distinct from regular yogurt: Greek yogurt is thicker, tangier, and higher in protein than its unstrained counterpart.
Tolerable for some with intolerance: Many people with mild lactose intolerance can consume Greek yogurt without issues due to its lower lactose content.
Not safe for dairy allergies: Individuals with a milk allergy must avoid all Greek yogurts made from milk.
Check labels for 'Greek-style': Some products use thickening agents and are not traditionally strained, which can affect nutritional content.
Dairy-free alternatives exist: For those avoiding all dairy, plant-based Greek-style yogurts are readily available.

The Core Ingredients of Greek Yogurt

At its most basic, Greek yogurt is a cultured milk product. The process of making yogurt—both regular and Greek—involves adding live bacterial cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus, to fresh milk. These beneficial bacteria consume the milk's natural sugar, lactose, and ferment it into lactic acid. This is what gives yogurt its characteristic tangy flavor and thickens the milk. Therefore, the core ingredient of any traditional Greek yogurt is milk.

The Critical Straining Process

The key difference between Greek yogurt and regular yogurt lies in the straining process. After the initial fermentation, regular yogurt is ready to be packaged. Greek yogurt, however, undergoes an additional step where the liquid whey is strained out. This process removes much of the water, and with it, a significant portion of the lactose and natural sugars. This is why Greek yogurt is famously thicker, tangier, and more concentrated in protein than regular yogurt.

Straining: The process of removing liquid whey to create the thicker consistency.
Live Cultures: The beneficial bacteria that ferment milk, consuming lactose.
Milk Base: The foundational ingredient, typically from cows, though other milks can be used.
Protein Concentration: Straining removes liquid, but leaves the protein, resulting in a higher concentration.

The Lactose Content and Lactose Intolerance

Because Greek yogurt is made from milk, it does contain lactose. However, the rigorous straining process removes a substantial amount of it, making Greek yogurt lower in lactose than milk and regular yogurt. For many people with mild lactose intolerance, this reduced level is enough to prevent uncomfortable digestive symptoms like bloating and gas. It is important to note that Greek yogurt is not lactose-free by default and should be avoided by those with severe lactose intolerance or a dairy allergy. For these individuals, purpose-made lactose-free Greek yogurts or plant-based alternatives are necessary.

Understanding Dairy Allergies vs. Lactose Intolerance

It is crucial to distinguish between a dairy allergy and lactose intolerance, as they are often confused.

Lactose Intolerance: A digestive issue caused by the body's inability to produce enough of the lactase enzyme, which breaks down lactose. Symptoms are typically digestive.
Dairy Allergy: An immune system response to the proteins in milk, not the sugar. This can cause symptoms ranging from hives to anaphylaxis, and people with a dairy allergy must avoid all milk-based products, including Greek yogurt.

Greek Yogurt vs. Regular Yogurt: A Comparison

To highlight the distinctions, here is a comparison of plain Greek and regular yogurt.


Feature	Greek Yogurt	Regular Yogurt
Preparation	Strained to remove liquid whey.	Unstrained, retaining more liquid.
Texture	Thick, creamy, and dense.	Thinner, and more of a custard-like consistency.
Protein Content	Significantly higher per serving.	Lower per serving.
Sugar Content (Lactose)	Lower due to straining.	Higher, as more whey (and lactose) is retained.
Carbohydrate Count	Lower per serving.	Higher per serving.
Tanginess	More tart and tangy due to concentration.	Milder flavor, can be sweeter.
Cost	Often more expensive due to more milk needed.	Generally more affordable.

The Rise of Greek-Style and Dairy-Free Alternatives

To meet consumer demand for thick, high-protein products, some manufacturers produce what is called "Greek-style" yogurt. This version is often thickened with agents like pectin, starches, or milk protein concentrates, rather than through the traditional straining process. While this can mimic the texture, the nutritional profile may differ from authentically strained Greek yogurt. For those avoiding dairy completely, the market has expanded to include a wide array of plant-based Greek yogurt alternatives, made from ingredients like coconut milk, soy, and oats.

Conclusion

In conclusion, the answer to "Do Greek yogurts have milk in it?" is a clear yes. Its dairy-based origin is fundamental to its composition, providing the proteins, lactose, and live cultures that define yogurt. The straining process is what gives Greek yogurt its unique, thick texture and higher protein content, while also reducing the lactose. For individuals with lactose intolerance, this lower lactose level may offer a more digestible option, but for those with a true dairy allergy, all dairy-based Greek yogurt, including the traditional version, must be avoided. The market for Greek yogurt has evolved to cater to different dietary needs, with both authentic strained products and imitations, as well as true dairy-free alternatives available. Always check the ingredients and preparation method to ensure it aligns with your dietary requirements.

For more detailed information on dairy products and their nutritional content, consulting reputable sources like the U.S. Dairy website is recommended.

Frequently Asked Questions

No, Greek yogurt is not dairy-free, as it is made from milk. It is a fermented dairy product and should be avoided by individuals with a milk protein allergy.

Many people with mild lactose intolerance can consume Greek yogurt. The straining process removes a large amount of the whey, which contains lactose, making it easier to digest for some.

Greek yogurt has a significantly lower lactose content than milk. For instance, milk contains about 5 grams of lactose per 100 grams, while Greek yogurt can contain around 2.5–4 grams per 100 grams, depending on the fat percentage.

Authentic Greek yogurt is made by straining yogurt to remove whey, while 'Greek-style' yogurt often achieves its thickness by adding thickening agents and milk proteins. The nutritional benefits and texture may differ.

Yes, many brands now offer specifically made lactose-free Greek yogurts. These are typically created by adding lactase enzymes to the milk to break down the lactose.

Standard Greek yogurt contains only milk and live active cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. Some variations may include cream.

Greek yogurt gets its thickness from the straining process. By removing the liquid whey, the remaining yogurt is a more concentrated, dense, and creamy product.

Excellent dairy-free alternatives include yogurts made from soy, coconut, almond, or oat milk. These can provide a similar creamy texture for many recipes.