Is there saturated fat in Greek yogurt?

December 8, 2025 •

3 min read

While a 5.3-ounce serving of some full-fat Greek yogurts can contain around 5 grams of saturated fat, fat-free versions have virtually none. This major nutritional difference shows that yes, there is saturated fat in Greek yogurt, but the quantity depends entirely on the milk used and how it's processed.

Quick Summary

The saturated fat in Greek yogurt depends on its type; full-fat contains the most, while low-fat and non-fat options have significantly less. Always read the label.

Key Points

Fat content varies: Greek yogurt's saturated fat content depends on the type of milk used, with full-fat versions containing significantly more than low-fat or non-fat options.
Full-fat options are highest: A typical 5.3-ounce serving of full-fat Greek yogurt can contain about 5-7 grams of saturated fat, a notable portion of the daily allowance.
Low and non-fat are best for lower intake: For those needing to limit saturated fat, plain low-fat (e.g., 2%) or non-fat (0%) Greek yogurt is the best choice, containing very little to no saturated fat.
Check for added sugars: Flavored Greek yogurts, particularly low-fat ones, can contain substantial amounts of added sugars, which should also be monitored for health.
Fermented dairy fat is unique: Some research suggests that the saturated fat found in fermented dairy, like Greek yogurt, may not carry the same health risks as saturated fat from other sources.
Overall diet is key: The health impact of Greek yogurt's saturated fat should be considered within the context of your entire diet, not as an isolated factor.

The Different Types of Greek Yogurt and Their Fat Content

Greek yogurt is a popular dairy product, praised for its thick texture and high protein content. It's made by straining off excess whey, which concentrates the protein and results in a thicker, creamier product compared to regular yogurt. However, this straining process also concentrates the fat from the milk used. The final saturated fat content depends directly on whether whole, reduced-fat, or skim milk is the base ingredient.

Full-Fat Greek Yogurt

Full-fat Greek yogurt is made from whole milk, which gives it a rich, creamy taste and texture. This also means it contains the highest amount of saturated fat. For example, a 5.3-ounce serving of some brands contains around 5 grams of saturated fat. While this constitutes a notable portion of a person's daily recommended saturated fat intake, some research suggests that the saturated fat from fermented dairy may not have the same negative effects on heart health as saturated fat from other sources. The fats and proteins in full-fat yogurt can also increase satiety, helping you feel fuller for longer.

Low-Fat and Non-Fat Greek Yogurt

Low-fat (typically 2%) and non-fat (0%) Greek yogurts are made using reduced-fat or skim milk, respectively. As a result, they contain much less saturated fat. Non-fat varieties contain virtually no saturated fat, making them a popular choice for those watching their fat and calorie intake. Low-fat options offer a middle ground, providing some creaminess with a lower fat content than their full-fat counterparts. When choosing low-fat or non-fat options, it is particularly important to check the label for added sugars, as some brands add them to compensate for the flavor lost from the fat removal.

A Look at the Labels: Comparing Greek Yogurt Options

Making an informed decision about which Greek yogurt to choose starts with reading the nutrition label. The table below illustrates the typical differences you can expect in the nutritional profile of different types of plain Greek yogurt, based on a 5.3 oz serving.


Nutrition Fact	Full-Fat Plain	Low-Fat (2%) Plain	Non-Fat (0%) Plain
Serving Size	5.3 oz (150g)	5.3 oz (150g)	5.3 oz (150g)
Calories	~190	~130	~90
Total Fat	~10g	~4g	0g
Saturated Fat	~7g	~2g	0g
Protein	~18g	~18g	~18g
Sugar	~6g	~6g	~5g

Key Considerations When Reading Labels

Check the milk fat percentage: Look for 'Full-Fat,' '2%,' or '0%' to determine the base fat content.
Beware of added sugar: Flavored varieties often contain significant amounts of added sugar. The healthiest option is usually plain, where sugar is naturally occurring lactose.
Verify active cultures: Ensure the label confirms 'live and active cultures' to reap the probiotic benefits for gut health.

How Does Saturated Fat in Greek Yogurt Fit into a Healthy Diet?

The American Heart Association has traditionally recommended limiting saturated fat intake, but current research presents a more nuanced view, especially concerning fermented dairy. The overall dietary context and source of saturated fat are now considered more important than focusing on one isolated component. Fermented dairy products like Greek yogurt, rich in probiotics, are associated with better cardiovascular outcomes in some studies.

For those needing to limit their saturated fat intake due to specific health conditions like high cholesterol, choosing low-fat or non-fat Greek yogurt remains the safest choice. However, for a general healthy population, incorporating moderate amounts of full-fat, unsweetened Greek yogurt can be part of a balanced diet. For more detailed information on the benefits of yogurt, you can consult resources like Healthline's guide: Health Benefits of Yogurt: Nutrition, Protein, and Probiotics.

Conclusion

In conclusion, Greek yogurt does contain saturated fat, but the amount is highly dependent on whether it is a full-fat, low-fat, or non-fat variety. Full-fat yogurt, made from whole milk, contains the most, while non-fat options contain almost none. For optimal health, particularly regarding saturated fat and sugar, plain, unsweetened low-fat or non-fat Greek yogurt is often the recommended choice. However, the saturated fat in fermented dairy may offer unique health benefits, and a person's overall diet is the most important factor. Reading nutrition labels carefully empowers you to select the best option for your dietary needs and health goals.

Frequently Asked Questions

The amount varies by brand, but a standard serving (around 5.3 ounces) of full-fat plain Greek yogurt can contain approximately 5 to 7 grams of saturated fat.

The healthiness of saturated fat in Greek yogurt is a topic of ongoing research. Some studies suggest that saturated fat from fermented dairy, which also contains probiotics, may not have the same negative effects on heart health as saturated fat from other food sources.

Non-fat Greek yogurt, made from skim milk, is virtually free of saturated fat, containing almost none.

The straining process used to make Greek yogurt, which removes excess whey, also removes some of the calcium that is naturally present in the liquid whey.

For most people, plain, unsweetened low-fat or non-fat Greek yogurt is considered the healthiest option. It provides high protein while limiting saturated fat and added sugars.

Yes, adding fruit will increase the total sugar content. However, this is natural fruit sugar, which is healthier than the added sugars often found in pre-flavored yogurts.

Individuals with high cholesterol should consult their doctor for personalized dietary recommendations. While recent research has been reconsidering the role of dairy fat, most guidelines still recommend lower-fat dairy options.