Does Greek Yogurt Have Sodium in It? Unpacking the Nutrient Facts

October 5, 2025 •

5 min read

On average, plain Greek yogurt contains about half the sodium of regular yogurt, but the question remains for many health-conscious consumers: does Greek yogurt have sodium in it? The answer is yes, but the amount can vary significantly, and understanding the source and impact is key to a balanced diet.

Quick Summary

Greek yogurt naturally contains sodium from its milk base, with levels differing by brand, fat content, and added flavors. Plain, unflavored Greek yogurt has a moderate sodium content, substantially lower than many processed options, emphasizing the importance of reading nutrition labels to manage intake effectively.

Key Points

Source of Sodium: The sodium in Greek yogurt is primarily a naturally occurring element of the milk it's made from.
Sodium Levels Vary: The amount of sodium differs between brands and flavors; plain Greek yogurt typically has a low-to-moderate amount.
Plain vs. Flavored: Flavored Greek yogurts can have higher sodium content than plain varieties due to added ingredients.
Greek vs. Regular: Greek yogurt generally contains about 50% less sodium than regular yogurt due to the straining process.
Label Reading is Crucial: Always check the nutrition label to accurately determine the sodium content, especially for processed or flavored options.
Low-Sodium Swaps: Use plain Greek yogurt as a healthy, low-sodium alternative to sour cream or mayonnaise in recipes.

The Source of Sodium in Greek Yogurt

Yes, Greek yogurt does have sodium in it, and this is due to the simple fact that it is a dairy product. The sodium comes naturally from the milk used to make the yogurt. Sodium is an essential electrolyte that plays a crucial role in maintaining nerve and muscle function and regulating fluid levels within the body. The concentration of sodium in the final product is a direct result of the concentration of milk solids during the production process.

Unlike heavily processed foods where sodium is added primarily for flavor and preservation, the sodium in plain Greek yogurt is mostly inherent to the milk. However, it's important to remember that manufacturers may add salt to improve the texture and flavor profile of some dairy products, so not all sodium is naturally occurring. The key is to be a vigilant label reader, especially when choosing between different brands or flavored varieties.

How Much Sodium Is in Greek Yogurt?

The specific sodium content of Greek yogurt can vary, but plain, nonfat versions are typically on the lower end. A 100-gram serving of plain nonfat Greek yogurt can contain as little as 36 milligrams of sodium. A typical 6-ounce serving (around 170g) might have around 50 to 70 mg of sodium. This is a modest amount, especially when compared to the federal government's recommendation of capping daily sodium intake at 2,300 milligrams. For individuals with high blood pressure or other heart-related concerns, keeping track of dietary sodium is critical, making plain Greek yogurt a far better choice than many other snack options.

The Impact of Processing and Flavoring

When shopping, be aware that the sodium levels can differ dramatically based on how the yogurt is processed and what is added. For example, some flavored Greek yogurts can contain significantly more sodium than their plain counterparts due to added ingredients. Reading the nutrition label is the only way to be certain of the exact sodium content. The type of milk used and the specific straining process also play a role in the final nutritional profile.

Plain vs. Flavored vs. Regular Yogurt: A Sodium Comparison

Understanding the differences in sodium content between yogurt types is important for making healthy dietary choices. Greek yogurt's high protein and lower sugar content are often highlighted, but its lower sodium level compared to regular yogurt is also a notable benefit. The straining process that gives Greek yogurt its thick texture also concentrates the nutrients, including protein, but often results in less sodium overall compared to regular yogurt. The addition of flavorings and sweeteners in both types of yogurt, however, can dramatically change the final sodium count.


Yogurt Type	Typical Serving Size (approx. 170g / 6oz)	Approximate Sodium Range	Key Consideration
Plain Greek Yogurt	6 oz	50-70 mg	Lower sodium than regular yogurt and many flavored versions.
Flavored Greek Yogurt	6 oz	Can be higher, sometimes significantly	Always check the label, as added sweeteners and other ingredients can increase sodium.
Plain Regular Yogurt	6 oz	Higher than plain Greek, often double	Contains more whey and liquid, leading to a higher sodium concentration relative to Greek yogurt.
Low-Sodium Regular Yogurt	6 oz	Varies by brand	A potential option for those who prefer regular yogurt but need to watch sodium.

Deciphering the Nutrition Label

For anyone monitoring their sodium intake, especially for health reasons like managing blood pressure, checking the nutrition label on yogurt containers is non-negotiable. Here's what to look for:

Serving Size: Pay close attention to the serving size listed, as nutritional values, including sodium, are based on this amount. Many containers contain more than one serving.
Plain is Best: Opt for plain Greek yogurt whenever possible. This gives you complete control over what you add for flavor, such as fresh fruit or a drizzle of honey.
Compare Brands: Don't assume all plain Greek yogurts are the same. A quick scan of the nutrition panel can reveal variations in sodium levels between different brands.
The % Daily Value: Look at the percentage of the Daily Value (%DV) for sodium. This number indicates how much a serving contributes to a person's total daily intake based on a 2,000-calorie diet.

How to Enjoy Greek Yogurt on a Low-Sodium Diet

Even with the naturally occurring sodium, Greek yogurt is an excellent addition to a low-sodium diet, especially when prepared at home. Here are a few tips:

Start with a Plain Base: Always begin with a plain, unflavored Greek yogurt. This is your blank canvas for building low-sodium meals and snacks.
Add Your Own Flavor: Instead of buying pre-flavored varieties with added sugars and potentially higher sodium, stir in your own mix-ins. Fresh berries, chopped mango, unsalted nuts, or a dash of cinnamon are great options.
Use it as a Substitute: Greek yogurt can be a fantastic low-sodium substitute for other high-sodium ingredients. Use it in place of sour cream on baked potatoes or in place of mayonnaise in creamy salad dressings. You can create a healthy, low-sodium tzatziki sauce by combining Greek yogurt with cucumber, fresh dill, and lemon juice.
Balance with Potassium: Greek yogurt also contains potassium, an important mineral that helps counteract the effects of sodium in the body and helps maintain healthy blood pressure levels. Eating Greek yogurt alongside other potassium-rich foods like bananas, spinach, and sweet potatoes can further help manage your electrolyte balance.

Conclusion: Making an Informed Choice

In summary, Greek yogurt does contain sodium, as it is a dairy product. However, the amount is relatively low in plain, unflavored varieties, and it contains about half the sodium of regular yogurt. The sodium is largely natural, though some manufacturers may add salt. The key takeaway for anyone monitoring their sodium intake is to prioritize plain Greek yogurt, read nutrition labels carefully, and use it as a base for healthy, homemade creations rather than relying on high-sodium flavored versions. By understanding the sources of sodium and making conscious choices, you can easily incorporate Greek yogurt into a healthy, low-sodium diet.

One resource for further reading on dietary guidelines, including sodium recommendations, can be found on the American Heart Association website.

Frequently Asked Questions

No, plain Greek yogurt is not considered a high-sodium food. While it does contain naturally occurring sodium, the level is quite moderate, particularly when compared to other processed foods.

The sodium in Greek yogurt comes naturally from the milk used in its production. Milk contains a certain amount of sodium, which is then concentrated during the straining process that creates Greek yogurt's thicker texture.

Yes, Greek yogurt typically has a lower sodium level than regular yogurt. The straining process removes some of the liquid whey, which results in a product that often contains around 50% less sodium.

Flavored Greek yogurts can contain higher sodium levels than plain versions, depending on the ingredients used for flavoring. It is always recommended to check the nutrition facts on the label to be sure.

To find a low-sodium option, look for plain, unflavored Greek yogurt varieties. By reading the nutrition label, you can compare different brands and choose the one with the lowest sodium content per serving.

Yes, plain Greek yogurt can be part of a diet for managing high blood pressure. Its moderate sodium levels and the presence of potassium can be beneficial, but it's important to monitor overall daily sodium intake.

The federal government recommends that most people cap their sodium intake at 2,300 milligrams per day. For individuals with certain health conditions, even lower intake may be necessary.

When using Greek yogurt in a recipe, choose a plain, unflavored variety to ensure a lower starting sodium point. Instead of adding salt, use herbs, spices, garlic, or lemon juice for flavor enhancement, as suggested in low-sodium recipe alternatives.