Does yogurt or Greek yogurt have more calcium? Find the surprising answer here

November 14, 2025 •

3 min read

A single cup of plain nonfat yogurt can contain up to 488 mg of calcium, which is considerably more than a cup of milk. This key nutrient, crucial for bone health, varies dramatically between traditional and Greek varieties, raising the question: does yogurt or Greek yogurt have more calcium?

Quick Summary

Regular yogurt contains significantly more calcium than Greek yogurt, a direct result of the straining process that removes calcium-rich whey during Greek yogurt production.

Key Points

Regular Yogurt Triumphs in Calcium: Due to the straining process used to make Greek yogurt, regular yogurt retains significantly more calcium, with some plain nonfat varieties offering nearly double the amount per cup.
Straining Removes Whey: The thicker consistency of Greek yogurt is a result of straining out the liquid whey, which also removes a large portion of the calcium and potassium.
Greek Yogurt is Higher in Protein: The straining process concentrates the milk solids, leaving Greek yogurt with a much higher protein content than regular yogurt.
Lower Carbs in Greek Yogurt: Greek yogurt contains less lactose (milk sugar), making it lower in both total carbohydrates and sugar than its regular counterpart.
Choose Based on Goals: Select regular yogurt for max calcium and a lighter texture, or choose Greek yogurt for higher protein and a thicker, creamier product.
Versatile and Healthy: Both types of plain yogurt are healthy, containing probiotics and other nutrients. The best choice depends on individual dietary priorities.

Regular Yogurt vs. Greek Yogurt: Calcium and Key Differences

When you are weighing your options in the dairy aisle, it is easy to assume that all yogurt is created equal. However, the nutritional differences, particularly concerning calcium, are significant between regular and Greek varieties. While both are excellent sources of probiotics and offer various health benefits, regular yogurt is the clear winner when it comes to bone-strengthening calcium.

The Straining Process Explains the Calcium Difference

The fundamental difference between Greek and regular yogurt lies in the production process. Both begin by fermenting milk with live bacterial cultures. The key step that sets them apart is straining.

Regular Yogurt: The fermentation process creates a slightly thick, but still liquid, product. It retains its whey, which contains not only a good portion of the lactose (natural milk sugar) but also a significant amount of calcium and potassium.
Greek Yogurt: To create its signature thick and creamy consistency, Greek yogurt is strained multiple times to remove the whey and other liquids. This straining process concentrates the protein, resulting in a higher-protein, lower-carb product. However, because the whey is removed, a substantial amount of the original calcium is also lost in the process.

Nutritional Comparison: Greek vs. Regular Yogurt

To better understand the trade-offs, let's look at a head-to-head comparison of key nutritional components. The following values are based on an average 1-cup serving of plain, nonfat versions, though specific amounts can vary by brand.


Nutrient	Regular Yogurt (per cup)	Greek Yogurt (per cup)
Calories	~137	~149
Protein	~14 g	~25 g
Carbohydrates	~19 g	~9 g
Sugar	~19 g	~8 g
Calcium	~488 mg (49% DV)	~272 mg (27% DV)
Potassium	~625 mg (18% DV)	~345 mg (10% DV)

Which Yogurt Is Right for Your Diet?

Choosing between Greek and regular yogurt ultimately depends on your specific nutritional needs and goals. Both are healthy options, but their unique profiles make them better suited for different dietary requirements. Consider the following scenarios:

Choose Regular Yogurt If...

You prioritize calcium intake for bone density and strength.
You prefer a lighter, less dense texture.
You want a more budget-friendly option, as regular yogurt is generally less expensive.
You use it in cooking applications like sauces or dressings where a thinner consistency is preferred.

Choose Greek Yogurt If...

Your primary goal is increasing protein intake, perhaps for muscle repair or to feel fuller longer.
You are monitoring your carbohydrate and sugar consumption.
You prefer a thicker, tangier yogurt for dips, spreads, or toppings.
You have mild lactose intolerance, as the straining process naturally removes some lactose.

Incorporating Yogurt into Your Diet

Both regular and Greek yogurt are incredibly versatile and can be part of a healthy diet. To get the most nutritional value, always opt for plain, unsweetened versions and add your own toppings. Here are a few ideas:

For breakfast: Top with fresh berries, a sprinkle of nuts, and a drizzle of honey.
In smoothies: Blend either type with your favorite fruits and a handful of spinach for an extra nutrient boost.
As a substitute: Plain Greek yogurt can replace sour cream in recipes, while regular yogurt is a great base for marinades.
For a snack: Enjoy a simple bowl with some granola for crunch and added fiber.

It is important to check the labels, especially for flavored varieties, as they can contain excessive amounts of added sugar. Choosing the plain version allows you to control the sweetness and overall health profile of your meal.

Conclusion

When answering the question, "Does yogurt or Greek yogurt have more calcium?", the answer is definitively regular yogurt. The manufacturing process of Greek yogurt, which strains out the calcium-rich whey, is the direct cause of this nutritional difference. While Greek yogurt excels in protein content and is lower in sugar, regular yogurt remains the superior choice for those seeking to maximize their calcium intake from dairy. Ultimately, both offer distinct health benefits, and the best option is the one that aligns with your dietary needs and personal taste preferences. Remember to choose plain varieties to avoid unnecessary sugars and additives. You can consult dietary guidelines for more information on calcium intake recommendations and sources.

Frequently Asked Questions

Greek yogurt has less calcium because it is strained multiple times during production to remove the liquid whey. The whey contains much of the calcium, so it is lost in the process.

Greek yogurt is significantly higher in protein than regular yogurt. The straining process concentrates the protein, resulting in almost twice the amount per serving.

Regular yogurt is better for bone health if you are prioritizing calcium intake, as it contains significantly more calcium per serving.

No, the fat content does not affect the amount of calcium. Both low-fat and full-fat versions of yogurt have comparable calcium levels. The key factor is whether the whey has been strained out.

Greek yogurt is typically better for a low-carb diet. It is naturally lower in carbohydrates and sugar because the straining process removes some of the lactose.

Some people with lactose intolerance may find Greek yogurt easier to digest. This is because the straining process removes some of the lactose, the natural sugar that can cause digestive issues.

Plain regular yogurt tends to be slightly sweeter than Greek yogurt because it retains more of the lactose (natural milk sugar). Greek yogurt has a tangier flavor due to the straining process.