Which has less sugar, Greek or regular plain yogurt? A nutrition diet comparison

October 8, 2025 •

4 min read

According to Healthline, plain Greek yogurt contains about half the sugar of regular yogurt, while packing nearly twice the protein. When it comes to a healthy nutrition diet, knowing which has less sugar, Greek or regular plain yogurt? is key for managing your sugar intake. The difference lies in a simple, yet impactful, production process that changes the final product's nutritional profile dramatically.

Quick Summary

The straining process used to create plain Greek yogurt removes more liquid whey, which contains lactose, resulting in a product with significantly less natural milk sugar and fewer carbs compared to plain regular yogurt. Flavored versions of both yogurts, however, contain high amounts of added sugar.

Key Points

Straining is Key: The process of straining Greek yogurt removes much of the liquid whey, which contains lactose, leading to significantly lower sugar content than regular yogurt.
Less Sugar in Plain Greek: Plain, unflavored Greek yogurt has roughly half the sugar of plain regular yogurt.
More Protein: Due to its concentrated nature, Greek yogurt contains nearly double the protein of regular yogurt, which helps increase satiety.
Added Sugar Trap: Flavored varieties of both Greek and regular yogurt often contain large amounts of added sugar, sometimes comparable to a can of soda.
Always Check the Label: Read the nutrition label and ingredient list carefully, looking for "added sugar" and prioritizing plain, unsweetened versions to control sugar intake.
Higher Calcium in Regular: While lower in protein and higher in sugar, regular plain yogurt often provides more calcium than its Greek counterpart.

The Key Difference: Straining Process

The fundamental difference in sugar content between plain Greek and regular yogurt is rooted in how they are made. Both begin with the same basic ingredients: milk and live bacterial cultures. The bacteria ferment the milk, converting its natural sugar, lactose, into lactic acid, which gives yogurt its characteristic tangy flavor and thickness. The key step that separates the two is the straining process.

Regular yogurt is left unstrained, or only lightly so, retaining most of the liquid whey. This whey contains a significant portion of the milk's lactose. Greek yogurt, on the other hand, is strained multiple times to remove a substantial amount of the whey. This process removes much of the liquid and lactose, leaving behind a thicker, more concentrated, and tangier product. The result is a much lower sugar count in the final product. This also explains why Greek yogurt is denser and contains a higher concentration of protein per serving.

A Nutritional Deep Dive: Greek vs. Regular Plain Yogurt

When comparing plain, unflavored varieties, the nutritional differences are clear. The table below provides a quick overview based on a typical 6-ounce serving of low-fat versions, but specific values may vary by brand.


Nutrient	Plain Regular Yogurt	Plain Greek Yogurt
Sugar (approx.)	12-14 grams	5-7 grams
Protein (approx.)	8-13 grams	15-20 grams
Carbohydrates (approx.)	14 grams	7.9 grams
Calcium	Higher (often twice as much)	Lower (some is removed with the whey)
Texture	Thinner, runnier	Thicker, denser, creamier
Taste	Milder, slightly sweeter	Tangier, less sweet

The Upside of Greek Yogurt

The lower sugar and higher protein content of plain Greek yogurt make it particularly beneficial for certain dietary goals. The high protein promotes satiety, helping you feel fuller for longer, which can assist with weight management. It is also an excellent choice for those following low-carb diets or managing blood sugar levels, such as people with diabetes. The straining process also removes some lactose, making it potentially easier to digest for those with mild lactose intolerance.

The Benefits of Regular Plain Yogurt

Regular plain yogurt should not be overlooked, however. While it contains more natural sugar, it is typically richer in calcium, a crucial mineral for bone health. It also has a milder taste and thinner consistency, which some may prefer for certain culinary uses, like mixing into smoothies or dressings. Its affordability also makes it an accessible option for budget-conscious consumers.

The Hidden Sugar Trap: Flavored vs. Plain

It is crucial to emphasize that the comparison above applies only to plain yogurts. When manufacturers add fruit, sweeteners, or other flavorings, the sugar content of both Greek and regular yogurt skyrockets. Some flavored yogurts can contain as much sugar as a can of soda, negating many of their inherent health benefits.

Tips for avoiding high-sugar options:

Read the ingredients: Sugar is often listed as sucrose, high fructose corn syrup, or other syrups. If it's one of the first few ingredients, the yogurt is likely high in added sugar.
Check 'Added Sugar': The nutrition facts panel on modern food labels now lists "added sugar" separately from total sugar, making it easier to identify products with excessive sweeteners.
Flavor your own: A healthier option is to buy plain yogurt and add your own toppings, such as fresh fruit, nuts, or a small drizzle of honey or maple syrup.

Navigating the Nutrition Label

When standing in the yogurt aisle, a few key indicators can help you make an informed decision:

Serving Size: Pay attention to the serving size listed. A larger container will have a higher total sugar count, even if the amount per serving seems reasonable.
Total Sugar vs. Added Sugar: As mentioned, plain yogurt will always have some natural sugar (lactose). If a plain yogurt has 5-8 grams of total sugar per 6 ounces, that is mostly natural. If it has 15+ grams, much of that is likely added sugar, especially if the ingredients list sweeteners.
Live and Active Cultures: Look for this phrase on the label to ensure you are getting the probiotic benefits for gut health.
Protein Content: The higher the protein content, the more concentrated the yogurt is, which is a good indicator that it has been thoroughly strained and therefore contains less sugar.

Conclusion: The Bottom Line on Sugar

In a head-to-head comparison of plain yogurts, Greek yogurt is the clear winner for lower sugar content due to its unique straining process. For those prioritizing lower carbohydrate and sugar intake, or seeking higher protein, plain Greek yogurt is the superior choice. Regular plain yogurt is still a healthy, nutritious option, particularly for its calcium content.

However, both Greek and regular yogurt in their flavored forms often contain high amounts of added sugar, which can undermine health goals. The best strategy for a health-conscious consumer is to choose the plain, unflavored variety and control the sweetness yourself with natural toppings. By understanding the manufacturing process and learning to read nutrition labels, you can confidently select the best yogurt for your individual nutrition diet needs.

For more detailed nutritional information and comparisons, consult resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

No, this is a common misconception. Only plain or unflavored Greek yogurt is naturally low in sugar. Greek yogurt with added fruit, honey, or other flavorings often contains high levels of added sugar, sometimes more than regular yogurt.

A typical 6-ounce serving of plain Greek yogurt contains approximately 5-7 grams of sugar, while the same serving of plain regular yogurt can have 12-14 grams. This means Greek yogurt can have about half the sugar of its regular counterpart.

Lactose is the natural sugar found in milk and dairy products. During the yogurt-making process, bacterial cultures break down some of the lactose. Greek yogurt has less lactose because the straining process removes additional whey, the liquid part of milk containing lactose.

Flavored yogurts, both Greek and regular, have high sugar content because manufacturers add large amounts of sweeteners to improve the taste. When fat is removed from a yogurt, sugar is often added to replace lost flavor and texture.

Plain regular yogurt is not unhealthy. Its sugar content is primarily natural lactose, not added sugar. It is also an excellent source of calcium. For those not needing to strictly limit carbs, it remains a nutritious choice.

Yes, a great way to control sugar is to buy plain yogurt and add your own fresh fruit, nuts, or a small amount of sweetener like honey. For Greek yogurt, you can strain regular yogurt at home using cheesecloth or a coffee filter to remove extra whey and create a thicker, lower-sugar product.

Plain Greek yogurt is often easier for individuals with lactose intolerance to digest. This is because the straining process removes a significant portion of the lactose. The live cultures also help break down the remaining lactose.