Is Greek yogurt the healthiest type of yogurt? A nutritional deep dive

October 8, 2025 •

5 min read

Greek yogurt's popularity has soared due to its thick, creamy texture and high protein content. However, its position as the undisputed "healthiest" yogurt is a complex topic, as other varieties also offer significant nutritional benefits that may better suit individual dietary needs. Examining the complete nutritional profile is key to understanding if Greek yogurt is truly the healthiest type of yogurt for you.

Quick Summary

The nutritional value of yogurt varies significantly by type, with Greek yogurt boasting higher protein and lower sugar, while regular yogurt offers more calcium. The best choice depends on personal dietary goals, taste preferences, and prioritizing plain, unsweetened options. Other choices, like Icelandic skyr and kefir, also provide unique benefits.

Key Points

High Protein vs. High Calcium: Greek yogurt is superior for high protein content and satiety, while regular yogurt is a better source of calcium for bone health.
Straining Reduces Sugar and Carbs: The process of straining makes Greek yogurt lower in sugar and carbs compared to unstrained regular yogurt.
Plain is Always Best: Flavored yogurts, including Greek varieties, are often high in added sugars, negating many health benefits. Choose plain to control sweetness.
Kefir for Probiotic Diversity: If your priority is maximum probiotic intake for gut health, kefir often contains a broader array of beneficial bacteria and yeast than yogurt.
Personal Goals Dictate the "Best" Choice: The healthiest yogurt depends on individual needs. Consider your focus (protein, calcium, probiotics) and read the labels to find the best fit for your diet.
Look for Live and Active Cultures: Regardless of the type, always ensure your yogurt contains "live and active cultures" for probiotic benefits.

The Straining Process: A Key Difference

The most significant difference between Greek yogurt and regular yogurt lies in the production process. Greek yogurt is made by straining regular yogurt to remove the liquid whey, water, and lactose. This process results in a thicker, creamier, and tangier product with a more concentrated nutrient profile. Since some of the milk's lactose is strained out with the whey, Greek yogurt ends up with less sugar and carbohydrates than its regular counterpart.

Greek Yogurt vs. Regular Yogurt: A Nutritional Breakdown

While Greek yogurt is often lauded for its high protein content, it's essential to compare its complete nutritional profile with that of regular yogurt to make an informed choice. The straining process that concentrates the protein also affects other nutrients, leading to different strengths for each type of yogurt.

Protein and Satiety

Greek Yogurt: The key selling point of Greek yogurt is its high protein concentration. A typical 6-ounce serving of plain, nonfat Greek yogurt can contain 15–20 grams of protein—nearly double that of regular yogurt. This higher protein content is particularly beneficial for muscle repair and growth, and for promoting a longer-lasting feeling of fullness, which can support weight management.
Regular Yogurt: While containing less protein than Greek yogurt, regular yogurt still offers a decent amount, typically around 8–13 grams per cup.

Calcium Content

Regular Yogurt: Since much of the calcium-rich liquid whey is removed during the straining process, regular yogurt retains more calcium. A serving of regular yogurt can provide almost twice the calcium as an equivalent serving of Greek yogurt, making it superior for bone health if calcium intake is the primary goal.
Greek Yogurt: Though it contains less calcium than regular yogurt, Greek yogurt still provides a meaningful amount, particularly if fortified with calcium.

Carbohydrates and Sugar

Greek Yogurt: Due to the removal of liquid whey, Greek yogurt is naturally lower in carbohydrates and sugars than regular yogurt. This makes it a preferred option for those watching their carb or sugar intake, such as individuals managing diabetes.
Regular Yogurt: As it contains more lactose (milk sugar), regular yogurt has a higher carbohydrate and sugar count. It may appeal to those who prefer a less tangy, slightly sweeter taste without any added sugars.

Fat Content and Variations

Both Greek and regular yogurt are available in a variety of fat levels, including full-fat, low-fat, and nonfat. The fat content primarily affects the texture, creaminess, and calorie count. Some research suggests that the saturated fat from full-fat dairy may not carry the same heart disease risk as saturated fat from other sources, but choosing a fat level that aligns with your dietary preferences is a personal choice.

Greek vs. Regular Yogurt: Nutritional Comparison


Nutrient (per 8 oz/245 g, low-fat)	Regular Yogurt	Greek Yogurt	Key Implication
Protein	~13 g	~24.4 g	Greek yogurt is significantly higher in protein, aiding satiety and muscle health.
Calcium	~448 mg (15-20% DV)	~282 mg (10-15% DV)	Regular yogurt is a richer source of bone-strengthening calcium.
Carbohydrates	~17.2 g	~9.7 g	Greek yogurt has fewer carbs due to the straining process.
Total Sugars	~17.2 g	~8.7 g	Greek yogurt is lower in lactose/sugar.
Sodium	~172 mg	~83.3 mg	Greek yogurt is lower in sodium.
Texture	Thinner, more fluid	Thick, creamy, and denser	A matter of preference; Greek yogurt works well for dips.
Flavor	Milder, less tangy	Tangier, slightly more sour	Tangy flavor is more pronounced in Greek yogurt due to concentrated lactic acid.

Beyond Greek: Exploring Other Healthy Yogurt Options

Greek yogurt isn't the only healthy player in the fermented dairy world. Depending on your needs, other varieties might be an even better fit:

Icelandic Skyr: Similar to Greek yogurt, skyr is also a strained product, resulting in an exceptionally thick texture and even higher protein content. It's typically low in fat and sugar, making it an excellent high-protein, low-sugar option.
Kefir: A fermented milk drink, kefir is often considered a probiotic powerhouse. It is made with both bacteria and yeast, often containing a broader and more diverse range of probiotic strains than most yogurts. For those seeking maximum probiotic diversity for gut health, kefir is a strong contender.
Plain Yogurt (Traditional/Regular): As highlighted in the comparison, regular plain yogurt is a fantastic source of calcium and has a milder flavor, making it versatile for many recipes.
Plant-Based Yogurts: For vegans or those with dairy sensitivities, plant-based yogurts from soy, almond, or oat milk are good alternatives. Soy yogurt offers a protein content most comparable to dairy yogurt, while nut-based versions may be fortified to boost protein or calcium.

Potential Drawbacks and Considerations

Despite the benefits, there are a few potential downsides to be aware of:

Lactose Intolerance: While the straining process reduces the lactose in Greek yogurt, it is not completely lactose-free. Individuals with severe lactose intolerance may still experience digestive issues and should opt for lactose-free dairy or plant-based alternatives.
Added Sugars: Flavored Greek yogurt can contain as much or more added sugar as regular flavored yogurt, negating many of its health benefits. The best choice is always plain, unsweetened yogurt, which you can naturally sweeten with fresh fruit or a drizzle of honey.
Environmental Concerns: The production of Greek yogurt creates a significant amount of a waste product called acid whey. The disposal of this acidic byproduct can be an environmental challenge if not handled properly.

How to Choose the Healthiest Yogurt for Your Diet

To navigate the yogurt aisle effectively and select the best option for your health, follow these tips:

Read the Nutrition Label: This is the most crucial step. Compare protein, sugar, and fat content between different brands and types.
Choose Plain: Opt for plain, unsweetened yogurt whenever possible. This gives you complete control over the sugar content and avoids unnecessary additives.
Look for "Live and Active Cultures": This label ensures the yogurt contains beneficial probiotics for gut health.
Consider Your Goals: Are you looking to increase protein for satiety and muscle building? Greek or Icelandic yogurt may be best. Is calcium for bone health your priority? Regular yogurt might be a better choice. Is maximum probiotic diversity your aim? Kefir is the champion.
Be Mindful of Fat Content: Choose a fat level that aligns with your taste preference and overall dietary needs. Full-fat provides a creamier texture and aids in absorbing fat-soluble vitamins, while low-fat or nonfat versions reduce calorie and saturated fat intake.

Conclusion: The Final Verdict on Greek Yogurt

While Greek yogurt is an excellent source of concentrated protein, lower in sugar, and a good option for satiety, it is not definitively the single healthiest yogurt for everyone. Regular yogurt has a superior calcium content, while kefir offers a wider range of probiotics. The most important factor for health is choosing a plain, unsweetened variety with live and active cultures and tailoring your choice to your specific nutritional needs. Greek yogurt is certainly a top-tier contender, but a balanced perspective recognizes the distinct advantages of other yogurt types as well.

For more information on the complexities of dairy and nutrition, the Harvard T.H. Chan School of Public Health's Nutrition Source offers valuable resources on yogurt and other food features. Harvard T.H. Chan School of Public Health

Frequently Asked Questions

Yes, Greek yogurt can support weight management. Its high protein content helps increase feelings of fullness and satiety, which can lead to consuming fewer calories overall. Choosing low-fat or nonfat, plain varieties is best for this purpose.

Greek yogurt has less lactose than regular yogurt because some of the whey (and lactose) is strained out. However, it is not lactose-free and may still cause issues for those with severe intolerance. Many lactose-free dairy or plant-based yogurts are better alternatives for this group.

You can naturally sweeten plain yogurt by adding fresh or frozen fruit, a drizzle of honey or maple syrup, or spices like cinnamon. Adding nuts, seeds, or granola can also enhance flavor and texture.

Both Greek yogurt and Icelandic skyr are strained yogurts with high protein. Skyr is often strained even more, giving it an even thicker texture and sometimes a slightly higher protein count. Skyr is also fermented longer and has a distinct flavor.

Choosing fat-free yogurt reduces calories and saturated fat but may lead to a thinner texture. Full-fat yogurt contains fat-soluble vitamins (A and D) that require fat for absorption, but the difference in overall chronic disease risk between fat levels is often minimal. The best choice depends on your goals and taste.

The 'live and active cultures' label indicates the presence of beneficial probiotics, which aid in digestive health and a balanced gut microbiome. Pasteurization, a heating process, can kill these bacteria, so verifying the label is key to reaping probiotic benefits.

Plant-based yogurts can be a good dairy-free alternative, but their nutritional profiles vary significantly. Soy yogurt is often closest in protein to dairy, while nut-based versions may be lower in protein and calcium unless fortified. Always check the label for added sugars and fortification.