Is Greek yogurt and plain yogurt the same?

December 19, 2025 •

3 min read

Despite originating from the same ingredients—milk and live bacterial cultures—Greek yogurt and plain yogurt are not the same. The core difference lies in their production process, which ultimately affects their nutritional profiles, texture, and taste.

Quick Summary

A comparison of Greek yogurt versus plain yogurt reveals that Greek yogurt is strained to remove whey, resulting in a thicker texture, higher protein content, and lower sugar, while plain yogurt is unstrained and contains more calcium and has a thinner consistency.

Key Points

Not the Same Product: Greek yogurt is regular yogurt that has been strained to remove excess whey, making it fundamentally different.
Higher Protein, Lower Sugar: Due to the straining process, Greek yogurt packs significantly more protein and has less sugar and carbohydrates than plain yogurt.
More Calcium in Plain Yogurt: Plain yogurt retains more of the mineral-rich liquid whey, giving it a higher calcium content than Greek yogurt.
Thickness and Tang: Greek yogurt is famously thick and tangy, while plain yogurt is thinner, milder, and less tangy.
Versatile Culinary Uses: Greek yogurt is best for thick dips and sauces, while plain yogurt is better for smoothies and marinades.
Better for Lactose Sensitivity: Greek yogurt's straining process removes some lactose, potentially making it easier to digest for those with mild lactose intolerance.
Read the Label: Be aware of 'Greek-style' yogurt, which may use thickeners instead of straining, impacting its nutritional content.

The Fundamental Difference: The Straining Process

Plain yogurt is made by fermenting milk with live cultures until the milk thickens. It is then cooled and packaged, retaining all of the milk's liquid whey. The result is a smooth, creamy product with a mild, slightly sweet, or tangy flavor, depending on the culture used.

Greek yogurt, also known as strained yogurt, goes through an extra step. After the initial fermentation, the yogurt is strained to remove the liquid whey. This process can be done in traditional cloth bags or with modern centrifuges. Because a significant amount of liquid is removed, a larger quantity of milk is needed to produce the same volume of Greek yogurt as plain yogurt, which is why it often costs more. The straining process concentrates the solids, resulting in a much thicker, denser, and tangier yogurt. Some manufacturers also create a 'Greek-style' yogurt by adding thickeners like gelatin or starch, rather than straining, so it is important to check the label.

Nutritional and Taste Comparison

Due to the straining, the nutritional composition of Greek yogurt changes dramatically compared to plain yogurt. This affects not only the macronutrients but also the concentration of certain minerals. The straining process also concentrates the flavors, leading to a bolder and more intense taste profile.

Key Nutritional Variations

Protein: Greek yogurt typically has nearly double the protein of plain yogurt, making it an excellent choice for muscle repair, satiety, and weight management.
Sugar and Carbohydrates: By removing whey, some of the natural milk sugar (lactose) is also removed. This means Greek yogurt generally has a lower sugar and carbohydrate content than plain yogurt.
Calcium: Since some minerals are lost with the whey, plain yogurt contains significantly more calcium than Greek yogurt. This makes plain yogurt a better choice for those looking to boost their bone health.
Fat: The fat content in both yogurts depends on the milk used (full-fat, low-fat, or non-fat), but because Greek yogurt is more concentrated, a full-fat version will have a slightly higher fat content per serving than a full-fat plain yogurt.

Greek Yogurt vs. Plain Yogurt at a Glance


Feature	Greek Yogurt	Plain Yogurt
Production	Strained multiple times to remove whey.	Not strained; retains all liquid whey.
Texture	Very thick, creamy, and dense.	Thinner, smoother, and more fluid.
Flavor	Tangier and more robust.	Milder and less tangy, with a subtle sweetness from lactose.
Protein	Significantly higher (concentrated).	Lower (not concentrated).
Carbs & Sugar	Lower due to whey removal.	Higher, as lactose is retained.
Calcium	Lower due to straining.	Higher (retains minerals in whey).
Lactose Content	Naturally lower, potentially easier for those with mild lactose intolerance to digest.	Higher, as all natural milk sugar is retained.
Cost	Generally more expensive due to more milk per serving.	Typically more affordable.

Culinary Uses: Picking the Right Tool for the Job

The distinct textures of Greek and plain yogurt make them suitable for different culinary applications.

Greek Yogurt

Thick Dips and Spreads: Its dense consistency is perfect for creating thick, creamy dips like tzatziki or for replacing sour cream in recipes.
Baking: It adds moisture and richness to baked goods like muffins and cakes without thinning the batter.
Sauces: It can serve as a base for rich and creamy sauces.
Smoothies: It creates a much thicker, protein-packed smoothie.

Plain Yogurt

Marinades: The lighter texture and acidity are excellent for tenderizing and flavoring meat.
Smoothies and Drinks: It blends easily into smoother, more drinkable beverages.
Toppings: Its fluidity makes it ideal for drizzling over fruit, granola, or soups.
Baking: Can be used to add a lighter moisture to baked goods.

Conclusion

Ultimately, whether Greek yogurt and plain yogurt are the same is an important nutritional distinction. While they share the same fundamental beginnings, the additional straining process for Greek yogurt separates them into two distinct products with different textures, nutritional profiles, and best uses. Neither is definitively 'better'—the best choice depends entirely on your specific dietary goals and culinary purpose. If you're seeking a high-protein, thick yogurt for dips or a satisfying snack, Greek yogurt is your pick. For a calcium boost and a smoother, milder consistency for smoothies or marinades, plain yogurt is the ideal option.

Frequently Asked Questions

No, it's not just a thicker version; it is a strained plain yogurt. The straining process removes liquid whey, which is what concentrates the yogurt and gives it a thicker, denser texture.

Greek yogurt has more protein per serving. Since it is strained, it is a more concentrated source of protein, often containing almost double the amount of regular yogurt.

Greek yogurt's thick and creamy texture makes it an excellent choice for baking, as it adds moisture and richness without making the batter too thin. However, regular yogurt can also be used, especially in recipes that require a lighter consistency.

Plain yogurt contains more calcium than Greek yogurt because the straining process for Greek yogurt removes some of the minerals along with the whey.

Plain yogurt's thinner consistency makes it easy to blend into smooth, drinkable beverages. While Greek yogurt can be used for thicker, higher-protein smoothies, plain yogurt is ideal when a lighter texture is desired.

Greek yogurt is generally more expensive because it requires a significantly greater amount of milk to produce the same quantity of finished product due to the straining process.

Some people with lactose intolerance may find Greek yogurt easier to digest. The straining process removes some of the lactose (milk sugar), but it's not completely lactose-free, so sensitivity levels vary.

Greek-style yogurt is a product that mimics the thickness of Greek yogurt by adding thickeners like gelatin or cornstarch, rather than undergoing the traditional straining process. It is not the same as genuine strained Greek yogurt.