Does Greek Yogurt Count Towards Water Intake?

December 3, 2025 •

4 min read

Over 20% of your daily fluid intake can come from foods, and Greek yogurt is a surprisingly excellent source. This creamy, protein-packed food can contribute meaningfully to your hydration, dispelling the myth that only beverages count. So, does Greek yogurt count towards water intake? The answer is a definitive yes, though its fluid content is different from traditional beverages.

Quick Summary

Greek yogurt contributes to your daily fluid goals, despite its thick consistency. Made by straining regular yogurt, it contains less water than regular yogurt but is still an effective source of hydrating fluids, along with beneficial electrolytes and protein.

Key Points

Yes, Greek Yogurt Counts: Despite its thick texture, Greek yogurt contributes fluid to your daily intake.
High Water Content: Plain Greek yogurt is typically composed of around 83-84% water.
Contains Electrolytes: It provides potassium and sodium, which are crucial for maintaining fluid balance and hydration.
Rich in Protein: The high protein content can promote a feeling of fullness and help with steady fluid absorption.
Choose Plain Versions: Opt for plain Greek yogurt to avoid the high levels of added sugar found in many flavored varieties.
Hydrating Combo: Pair Greek yogurt with water-rich fruits like berries to boost your fluid and nutrient intake.
Supports Gut Health: The probiotics in Greek yogurt can improve digestion and overall nutrient absorption, further aiding hydration.

Understanding Hydration from Food

It is a common misconception that hydration only comes from the liquids we drink. However, a significant portion of our daily fluid intake, sometimes up to 20%, comes directly from the foods we eat. Water-rich foods, including many fruits, vegetables, and dairy products like Greek yogurt, are an excellent source of dietary fluid that helps the body function properly.

The Composition of Greek Yogurt

Greek yogurt is made by straining regular yogurt to remove the liquid whey, resulting in a thicker, creamier product with more protein. While this process reduces its overall water percentage compared to regular yogurt, it still retains a substantial amount of fluid. Plain, low-fat Greek yogurt is made up of approximately 83-84% water, according to nutritional data. This makes it a great way to add both hydration and a significant protein boost to your diet.

How Greek Yogurt Enhances Hydration

Beyond its water content, Greek yogurt offers several other benefits that enhance its hydrating properties:

Electrolytes: It contains electrolytes such as potassium and sodium, which are crucial for maintaining proper fluid balance in the body. During exercise or in hot weather, these electrolytes can help replenish what is lost through sweat.
Protein: The high protein content helps slow digestion, which can assist in a steadier absorption of fluids and nutrients. This can be particularly beneficial for long-lasting energy and hydration.
Probiotics: The live and active cultures in Greek yogurt promote a healthy gut microbiome. A healthy gut can aid in overall nutrient and fluid absorption, contributing to better hydration.

Greek Yogurt vs. Other Hydrating Foods

When it comes to hydration, Greek yogurt holds its own against other water-rich foods. Its unique combination of protein and electrolytes gives it an edge, especially for post-exercise recovery.


Food	Approximate Water Content	Primary Hydration Benefit
Greek Yogurt	~83-84%	Protein and electrolytes for sustained hydration
Watermelon	~92%	Quick and high volume of fluid intake
Cucumber	~96%	Very high water percentage for dietary fluid
Broth-Based Soup	~90%+	High water content with added electrolytes
Plain Yogurt	~88%	Higher water content than Greek yogurt, but less protein

Maximizing Your Daily Fluid Intake

To make the most of Greek yogurt as a hydrating food, consider these tips:

Pair it with fruit: Adding water-rich fruits like strawberries (91% water) or peaches (89% water) can increase the overall fluid content and add flavor without excess sugar.
Use it in smoothies: A smoothie is a great way to combine Greek yogurt, fruits, and other liquids for a delicious and hydrating drink.
Make savory dips: Use Greek yogurt as a base for dips and sauces, like tzatziki, to incorporate hydrating elements into your meals.
Choose plain varieties: Flavored Greek yogurts often contain a lot of added sugar, which can be counterproductive to your health goals. Stick with plain and add natural sweeteners if desired.

Conclusion: Greek Yogurt as a Hydrating Powerhouse

In summary, yes, Greek yogurt absolutely counts towards your daily water intake. While it is not a direct substitute for drinking water, its high moisture content, combined with beneficial electrolytes and muscle-building protein, makes it an excellent contributor to overall hydration. By incorporating plain Greek yogurt into your diet, you can enhance your fluid intake in a delicious and nutrient-dense way. For those seeking to stay hydrated, especially athletes or active individuals, Greek yogurt provides a unique combination of benefits that make it a standout choice among food sources of water.

The Difference Between Greek and Regular Yogurt

The primary difference is the straining process. Greek yogurt is strained to remove the liquid whey, resulting in a thicker consistency and higher protein concentration compared to regular yogurt. This also means regular yogurt generally has a higher water percentage than its Greek counterpart. However, Greek yogurt's lower sugar content and higher protein make it a great nutritional choice.

Factors Affecting Your Fluid Needs

Your daily fluid requirement is not a one-size-fits-all number. Factors like your exercise level, environmental temperature, and overall health all play a role. For example, intense exercise in hot weather will increase your need for both water and electrolytes. Conditions like fever, vomiting, or breastfeeding can also significantly increase your fluid needs. Always listen to your body's thirst signals and consult a healthcare professional for personalized advice, especially if you have underlying health conditions. Harvard Health offers further information on daily fluid intake recommendations.

How to Calculate Water from Food

You can estimate the water contribution from food by using nutritional data. If a food is listed as 84% water, for example, a 100-gram serving would provide 84 grams (or 84 ml) of water. Since 100 ml is roughly 0.42 cups, you can calculate the approximate fluid intake from your food servings. This can help you understand how much of your total daily intake is coming from solid and semi-solid foods.

Frequently Asked Questions

The amount of water in Greek yogurt varies depending on the brand and fat content. For example, plain, low-fat Greek yogurt is about 84% water. A standard 200g (7oz) container would contain approximately 167g of water.

Regular yogurt has a higher water percentage than Greek yogurt because it is not strained. However, Greek yogurt's high protein and electrolyte content offers a sustained hydrating effect, especially post-exercise.

No, you should not replace drinking plain water with Greek yogurt. While Greek yogurt contributes to your fluid intake, water is the most efficient and primary source of hydration for the body. Greek yogurt should be a supplement, not a replacement.

Most Greek yogurts will contribute to your fluid intake, but plain, unsweetened versions are best. Flavored varieties can have high amounts of added sugars, which can interfere with health benefits and can be counterproductive to overall health.

No, the straining process removes most of the liquid whey, concentrating the yogurt and making it thicker, but it does not remove all the water. The final product still contains a substantial amount of water.

Many foods contain high levels of water and can aid hydration. Excellent examples include watermelon, strawberries, cucumbers, bell peppers, lettuce, and broth-based soups.

Electrolytes like potassium and sodium found in Greek yogurt help regulate the fluid balance in your cells and throughout your body. They are especially helpful for replenishing what you lose through sweat during physical activity.