Is Greek yogurt high in folic acid?

November 18, 2025 •

4 min read

While Greek yogurt is well-known for its high protein content and gut-healthy probiotics, it is not considered a particularly high source of folic acid. The straining process that gives Greek yogurt its signature thickness also removes some of the water-soluble vitamins, including folate, making other foods far more potent sources of this essential nutrient.

Quick Summary

Greek yogurt is not high in folic acid; its straining process removes much of the vitamin. It contains some folate, but better sources include fortified cereals, leafy greens, and legumes. Greek yogurt's main nutritional benefits are its high protein, calcium, and probiotics.

Key Points

Moderate Folate Levels: Greek yogurt contains some folate (vitamin B9), but is not considered a high source compared to many other foods.
The Straining Effect: The process of straining Greek yogurt removes much of the water, and with it, some of the water-soluble B vitamins like folate.
Regular Yogurt vs. Greek Yogurt: Regular yogurt typically contains more folate than Greek yogurt because it does not go through the extensive straining process.
Superior Folate Sources: Excellent dietary sources of folate include leafy green vegetables, legumes, and cereals fortified with folic acid.
Focus on Other Nutrients: Greek yogurt is a great source of protein, probiotics, and calcium, and should be valued for these nutritional benefits.
Mix and Match: To increase folate intake, combine Greek yogurt with other folate-rich toppings like berries, nuts, and seeds.

Greek Yogurt and the Truth About Folic Acid

Folic acid, the synthetic form of vitamin B9, is a crucial nutrient for cell growth and DNA synthesis. When we consume Greek yogurt, we often focus on its impressive protein, calcium, and probiotic content, but its standing as a folate source is less celebrated. This is primarily due to its production method, where straining removes a significant portion of its water content and some of the water-soluble B vitamins that were present in the milk.

The Straining Process and Folate Content

Unlike regular yogurt, Greek yogurt undergoes an extra step of straining to remove most of the whey, the watery part of milk. While this process concentrates the protein, resulting in a thicker, creamier product, it also reduces the concentration of some water-soluble nutrients. Because folate (vitamin B9) is a water-soluble vitamin, some of it is lost along with the removed whey. As a result, Greek yogurt contains some folate, but generally less than its unstrained, regular yogurt counterpart. For example, one source notes that while regular, low-fat plain yogurt contains about 27 mcg of folate per cup, an equivalent serving of nonfat Greek yogurt provides only about 1.3 mcg, though these values can vary by brand and product type.

Comparing Folate in Greek Yogurt vs. Regular Yogurt

To put it into perspective, here is a comparison of key nutrients between Greek and regular yogurt based on typical plain, low-fat varieties:


Nutrient	Greek Yogurt (Approx. 200g)	Regular Yogurt (Approx. 200g)	Difference	Note on Folate
Calories	146	126	Greek is slightly higher	Due to higher concentration of solids
Protein	19.9 g	10.5 g	Greek is ~double	Primary benefit of Greek yogurt
Carbohydrates	7.9 g	14 g	Regular is higher	Whey removal lowers carbs
Calcium	230 mg (23% DV)	360 mg (36% DV)	Regular is higher	Lost during straining process
Folate (B9)	~2.6 mcg*	~54 mcg*	Regular is significantly higher	*Based on different serving sizes and sources

As the table highlights, if your primary goal is to increase folate intake through yogurt, regular yogurt might be a better choice. However, neither provides a significant amount compared to other known folate-rich foods.

Best Food Sources of Folic Acid and Folate

To truly increase your folate and folic acid intake, you should turn to other, more concentrated sources. The synthetic form, folic acid, is often added to many foods during manufacturing as part of fortification programs, which has been highly effective in reducing neural tube defects.

Some of the best sources include:

Dark Green Leafy Vegetables: Spinach, romaine lettuce, broccoli, and asparagus are packed with folate.
Legumes: Lentils, chickpeas, and black-eyed peas are excellent sources of naturally occurring folate.
Fortified Grains: Many breakfast cereals, bread, pasta, and rice are fortified with folic acid to help prevent deficiency.
Fruits: Oranges, bananas, and papaya contain good levels of folate.
Other Foods: Beef liver, eggs, and nuts are also good sources.

Health Benefits of Folic Acid

Even though Greek yogurt isn't a top source, understanding why folic acid is so important is vital. Folate is necessary for the proper function of numerous body processes. For pregnant women, adequate folic acid intake is crucial for preventing severe birth defects of the brain and spine, known as neural tube defects. In fact, the Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age consume 400 mcg of folic acid daily. Beyond pregnancy, folate also supports brain health, aids in the production of red blood cells, and helps reduce levels of homocysteine, an amino acid linked to heart disease.

The Takeaway for Greek Yogurt

So, while Greek yogurt is not a powerhouse of folic acid, its place in a healthy diet is secure due to its other benefits. Its high protein content promotes satiety and helps build muscle. The probiotics aid in digestive health and support a balanced gut microbiome. It is also a good source of calcium, though less than regular yogurt, which is essential for bone health. Instead of relying on Greek yogurt for your folate intake, think of it as a vehicle for adding other nutrient-dense foods. Topping your yogurt with folate-rich berries, nuts, or seeds is a great way to combine its benefits with those of other sources.

Conclusion

In summary, the answer to whether Greek yogurt is high in folic acid is no. The popular dairy product is valued for its protein, probiotics, and calcium, but its folate content is relatively low, a consequence of the straining process. To meet your daily folate needs, a more effective strategy is to incorporate a variety of folate-rich foods like leafy greens, legumes, and fortified grains into your diet. Greek yogurt remains an excellent, nutrient-dense option, but it should be complemented by other dietary choices for comprehensive vitamin B9 intake. For more information on the importance of folic acid during pregnancy, you can visit the Centers for Disease Control and Prevention website.

Frequently Asked Questions

Yes, Greek yogurt does contain some folate (vitamin B9), but its level is lower compared to regular yogurt due to the straining process it undergoes during production.

The production of Greek yogurt involves straining out most of the whey, which is the watery part of the milk. Since folate is a water-soluble vitamin, some of it is removed along with the whey, resulting in a lower concentration.

For higher folic acid intake, you should focus on foods like leafy greens (spinach, romaine), legumes (lentils, chickpeas), and fortified grains such as cereals, pasta, and bread.

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, man-made version. Folic acid is more easily absorbed by the body and is often used to fortify foods.

Greek yogurt is primarily beneficial for its high protein content, which aids muscle growth and satiety. It also provides probiotics for gut health and is a good source of calcium.

No, pregnant women should not rely on Greek yogurt for their folic acid needs. They are advised to take a supplement and consume foods specifically known for being high in folate or fortified with folic acid.

You can boost the folate content of a Greek yogurt meal by adding toppings that are naturally high in folate, such as berries, mangoes, seeds, or nuts.