Which Yogurt Has the Most Zinc? An In-depth Nutritional Comparison

November 16, 2025 •

2 min read

According to USDA data, a one-cup serving of nonfat plain yogurt can contain as much as 2.4 mg of zinc, which is notably higher than the amount found in most Greek yogurt varieties. The variation in mineral content is primarily due to the straining process that differentiates these two popular types of dairy, directly impacting which yogurt has the most zinc.

Quick Summary

Plain yogurt typically has a higher concentration of zinc than Greek yogurt. The extensive straining process used to create Greek yogurt's thick texture also removes some of the water-soluble minerals, including zinc, alongside the whey.

Key Points

Plain vs. Greek Yogurt: Plain, non-strained yogurt typically has more zinc per serving than Greek yogurt.
The Straining Process: Greek yogurt is strained to remove whey, which also removes some water-soluble minerals like zinc.
Look for Fortification: Some yogurt products are fortified with extra zinc; always check the nutrition label for confirmation.
Check the Type: Plain, low-fat, and nonfat varieties often contain more zinc than Greek varieties.
Add Zinc-Rich Toppings: You can increase your total zinc intake by topping your yogurt with pumpkin seeds, hemp seeds, or cashews.

Plain vs. Greek Yogurt: Why Preparation Matters

Plain yogurt is simply cultured and packaged after fermentation. Greek yogurt undergoes extra straining to remove whey, resulting in a thicker texture, higher protein, and lower sugar, but also less zinc. Zinc is found in both the casein protein and liquid whey of milk. When whey is strained out, some zinc is lost, giving plain yogurt a slightly higher zinc content per serving. For prioritizing zinc, plain yogurt is the better choice.

Other Factors Influencing Yogurt's Zinc Content

Besides straining, other factors affect yogurt's zinc level:

Fortification: Some yogurts add extra zinc. Always check the nutrition label.
Fat Content: Nonfat plain yogurt might have slightly more zinc than low-fat.
Additives: Flavored yogurts contain added sugars and other ingredients, making plain yogurt the purest source.

Zinc Content Comparison Table

Here's a comparison of approximate zinc content based on reliable data:


Yogurt Type	Serving Size	Approximate Zinc Content	Key Differences
Plain, Low-fat Yogurt	1 cup (8 oz)	~2.2 mg	Less strained, higher zinc than Greek.
Plain, Nonfat Yogurt	1 cup (8 oz)	~2.4 mg	Excellent zinc source.
Plain, Low-fat Greek Yogurt	1 cup (8 oz)	~1.5 mg	Lower zinc due to straining, higher protein.
Plain, Nonfat Greek Yogurt	1 cup (8 oz)	~1.5 mg	Lower zinc than regular, high protein.

Maximizing Your Zinc Intake from Yogurt

To increase zinc intake, start with plain yogurt and add zinc-rich toppings:

Pumpkin seeds: About 2 mg of zinc per ounce.
Hemp seeds: 3 mg of zinc in three tablespoons.
Cashews: Around 1.6 mg per ounce.
Fortified cereal/granola: Check labels for added zinc.

Combining plain yogurt with these toppings can significantly boost your daily zinc intake.

Conclusion: Making the Right Choice for Zinc

Plain, non-strained yogurt contains more zinc than Greek yogurt due to the straining process that removes some mineral-rich whey. While Greek yogurt offers more protein, plain yogurt is better for higher zinc intake. Opt for low-fat or nonfat plain yogurt and add toppings like pumpkin or hemp seeds for a zinc boost. For more mineral information, consult the NIH Office of Dietary Supplements.

How Your Yogurt Is Processed and How It Affects Nutrients

Milk's natural minerals, including zinc, are present when it ferments into yogurt. Greek yogurt's straining step removes whey, concentrating protein but also reducing levels of dissolved minerals like zinc and calcium. Regular yogurt retains its whey and thus more of these minerals.

Practical Applications for Your Diet

Choose plain yogurt for more zinc and calcium or Greek yogurt for more protein. You can alternate based on your daily nutritional goals.

The Importance of Zinc

Zinc is vital for immune function, wound healing, cell growth, and metabolism. A deficiency can cause health issues. Yogurt contributes to zinc intake, but a varied diet with other sources like meat, seafood, legumes, and nuts is essential for meeting daily needs.

Frequently Asked Questions

Yes, Greek yogurt does contain zinc, but generally in a smaller amount per serving than plain, non-strained yogurt. A typical 7-ounce serving of plain, low-fat Greek yogurt contains about 1.5 milligrams of zinc.

Plain yogurt has more zinc because it is not strained. The straining process used to make Greek yogurt removes a portion of the mineral-rich whey, reducing the overall zinc content.

You can significantly increase the zinc content of your yogurt bowl by adding zinc-rich toppings. Excellent choices include pumpkin seeds, hemp seeds, and cashews.

Yes, fortified yogurt can be an excellent source of zinc. Some manufacturers add extra minerals to their products. It is best to check the nutrition facts label to see if zinc has been added.

The fat content has a minor impact on the zinc level. Plain, nonfat yogurt can sometimes contain slightly more zinc than its low-fat counterpart, but the difference is typically small and the straining process has a much larger effect.

It is best to stick with plain, unsweetened yogurt to maximize zinc intake. Flavored yogurts often contain added sugars and other ingredients that can dilute the natural mineral content of the dairy.

The daily recommended dietary allowance (RDA) for zinc is 11 milligrams for adult men and 8 milligrams for adult women. Plain yogurt can provide a meaningful contribution toward this daily target.