Does Greek Yogurt Count as Water Intake? The Definitive Guide

December 3, 2025 •

4 min read

Approximately 20% of your daily fluid intake comes from the foods you eat, making it clear that hydration isn't just about water. As a result, many people wonder: does Greek yogurt count as water intake? While it certainly provides fluid, the answer is more nuanced than a simple yes or no.

Quick Summary

Greek yogurt contributes to overall daily fluid intake due to its water content, but it should not be considered a substitute for drinking plain water. Its high protein density requires more water for metabolism, and its strained nature means it contains less fluid than regular yogurt.

Key Points

Significant Contributor: Greek yogurt provides fluid and electrolytes, effectively counting towards your overall hydration efforts.
Not a Direct Substitute: The high protein content requires more water for processing, so it cannot fully replace drinking water.
Less Water Than Plain Yogurt: The straining process used to create Greek yogurt removes whey, resulting in less water content compared to regular yogurt.
Complementary to Water: For optimal hydration, pair Greek yogurt with plain water, using it as a supplemental fluid and nutrient source.
Part of a Hydrating Diet: Include a variety of water-rich foods, like fruits, vegetables, and soups, to maximize dietary fluid intake.
Electrolyte Benefits: Greek yogurt contains potassium and sodium, which are crucial electrolytes for maintaining proper fluid balance in the body.

The Surprising Hydration from Solid Foods

Most people understand that drinking fluids like water, milk, and juice is essential for staying hydrated. However, a significant portion of our fluid intake is derived from the foods we consume. Water-rich foods such as fruits, vegetables, and even dairy products contribute to our daily hydration levels. A study cited by the BBC noted that solid foods can account for up to a fifth of our total daily fluid intake. Plain yogurt, for instance, contains a high percentage of water, often exceeding 88% per cup. Understanding this dietary source of fluid is the first step toward grasping how products like Greek yogurt fit into the bigger hydration picture.

Greek Yogurt vs. Plain Yogurt: A Water Content Comparison

While both Greek and plain yogurt contribute to hydration, their water content varies significantly. This is primarily due to the straining process that defines Greek yogurt. Traditional yogurt is a fermented dairy product that retains most of its whey, which is the liquid portion of milk. Greek yogurt, on the other hand, is strained multiple times to remove excess whey, resulting in a much thicker, creamier texture. This process concentrates the milk solids, including protein and fat, while reducing the overall water content.


Feature	Greek Yogurt	Plain Yogurt	Water
Water Content	Lower (due to straining)	High (~88%)	100%
Protein	High (~9-12g per 100g)	Moderate (~5g per 100g)	None
Electrolytes	Yes (Potassium, Sodium)	Yes (Potassium, Sodium)	Trace minerals
Texture	Thick and creamy	Thinner and more liquid	Liquid
Digestion Effort	Higher (due to protein)	Lower	Minimal
Primary Role	Food source of nutrients & fluids	Food source of nutrients & fluids	Fluid replenishment

The Unique Role of Greek Yogurt's Protein

The high protein content is one of Greek yogurt's most defining characteristics. While beneficial for satiety and muscle health, this high protein density has an interesting relationship with hydration. The body requires more water to process and metabolize protein efficiently. In essence, the fluid you gain from the yogurt's water content is partially offset by the increased hydration demand for digesting its protein. This makes Greek yogurt less efficient for rapid fluid replenishment compared to a glass of water, or even a serving of plain yogurt.

Balancing Solid Foods and Liquid Intake

It is vital to view Greek yogurt as a contributor to your fluid intake, not a replacement for water itself. While it does provide a meaningful amount of water, it should not be used as your primary hydration source. The overall goal is a balanced approach, where both solid foods and liquid beverages play their part.

Beyond Yogurt: Other Hydrating Foods

To maximize your dietary hydration, consider incorporating a variety of other water-rich foods into your meals. A diverse intake ensures you receive a broader spectrum of nutrients in addition to fluids. Some excellent options include:

Fruits: Watermelon, strawberries, cantaloupe, and oranges all boast a high water content.
Vegetables: Lettuce, cucumber, celery, and bell peppers are particularly rich in water and essential nutrients.
Soups and Broths: Broth-based soups provide a significant amount of fluid along with electrolytes like sodium and potassium, aiding in hydration.
Smoothies: Blending fruits and yogurt creates a hydrating beverage that is both nutrient-dense and easy to consume.

How to Incorporate Greek Yogurt into a Hydration Plan

For those who love Greek yogurt, integrating it strategically into your diet can support your hydration goals. A few simple tips include:

Pair it with Water: Always have a glass of water alongside your yogurt snack to help your body process the protein and replenish fluids efficiently.
Create a Smoothie: Blend Greek yogurt with water-rich fruits like berries and spinach to increase both the fluid and nutrient content.
Use it in Recipes: Incorporate Greek yogurt into dressings, dips, or sauces to boost the fluid in your meals.
Balance with Other Sources: Don’t rely solely on Greek yogurt. Ensure you are also consuming plenty of plain water, fruits, and vegetables throughout the day.

Conclusion: The Final Verdict on Greek Yogurt and Hydration

In summary, does Greek yogurt count as water intake? The answer is a qualified yes. It contributes fluid to your body, but it is not an equal substitute for drinking water. Because Greek yogurt is a concentrated source of protein, it requires additional water for metabolism, and its strained nature gives it a lower fluid content than its unstrained counterparts. Think of Greek yogurt as a helpful ally in your hydration strategy—one that offers significant nutritional benefits—rather than a primary source of fluid. For optimal health, continue to prioritize plain water while enjoying Greek yogurt as a nutrient-rich part of a balanced diet. You can find more information about water-rich foods from reliable health organizations like Harvard Health Publishing.

Frequently Asked Questions

No, Greek yogurt is not as hydrating as plain yogurt. The straining process used to make Greek yogurt removes much of the watery whey, resulting in a thicker consistency and lower overall water content than plain yogurt.

No, you should not eat Greek yogurt instead of drinking water. While it contributes to fluid intake, its high protein content increases your body's demand for water. Plain water remains the most efficient way to hydrate.

While the exact percentage varies by brand and fat content, Greek yogurt contains less water than plain yogurt. Plain yogurt can be over 88% water, while Greek yogurt's percentage is lower due to straining.

Besides fluid, Greek yogurt provides protein, calcium, and electrolytes like potassium and sodium. These nutrients and the fluid together contribute to overall health and balanced hydration.

Yes, nearly all foods contain some amount of water, and that fluid contributes to your total daily intake. Fruits, vegetables, soups, and yogurt are particularly water-rich and excellent sources of dietary hydration.

Greek yogurt can help prevent dehydration as part of a balanced diet. It provides fluid and electrolytes, but for rehydrating an already dehydrated body, plain water is the most effective and direct solution.

Flavored Greek yogurt can contribute fluid, but it often contains high amounts of added sugar. Plain Greek yogurt is a healthier choice for hydration and nutrition, as excessive sugar intake is not recommended for health.