Why Greek Yogurt Is So High in Protein

December 12, 2025 •

3 min read

Greek yogurt often contains double the protein of regular yogurt, with 15–20 grams per 6-ounce serving compared to 8–13 grams in the same amount of regular yogurt. The difference stems from how Greek yogurt is made.

Quick Summary

The high protein content in Greek yogurt results from straining, removing whey and concentrating milk solids, including protein, leading to a denser product.

Key Points

Straining Process: Greek yogurt is made by straining regular yogurt to remove liquid whey, concentrating the protein.
Protein Concentration: Greek yogurt has almost double the protein content of regular yogurt per serving because of the straining process.
Nutrient Density: The remaining milk solids are concentrated, resulting in a thicker, denser product.
High Satiety: Higher protein levels in Greek yogurt help you feel full longer, which is beneficial for weight management.
Lower Sugar: Removing the liquid whey also removes lactose (milk sugar), making Greek yogurt lower in carbohydrates and sugar.
Less Calcium: The trade-off for higher protein is often lower calcium, as some is lost with the whey during straining.
Check the Label: For a genuine, strained product, read labels to ensure it's not simply a 'Greek-style' yogurt with added thickeners.

The Straining Process: The Key to More Protein

Greek yogurt and regular yogurt use the same ingredients: milk and live bacterial cultures. The cultures ferment the milk's lactose, creating lactic acid, and causing milk proteins to coagulate, resulting in a tangy and thick product. The difference is that Greek yogurt is strained, and regular yogurt is not.

How Straining Concentrates the Yogurt

The yogurt is poured into a fine mesh or cloth bag, allowing the watery liquid, known as whey, to drain off. Regular yogurt retains much of its liquid whey, which contains water, lactose (milk sugar), and some minerals. Removing this liquid reduces the volume of the yogurt, concentrating the remaining solids. These remaining solids include the milk's protein and fat. Protein remains during straining, so the final product has a much higher protein-to-volume ratio than regular yogurt. It takes more milk to create a cup of Greek yogurt than for regular yogurt, which is why Greek yogurt is often more expensive.

Beyond Protein: Other Nutritional Changes

The straining process also impacts other nutrients:

Lower Carbohydrates and Sugar: Since lactose, a milk sugar, is carried out with the whey, Greek yogurt typically has less sugar and carbohydrates than regular yogurt. This makes it a popular choice for those following low-carb diets or managing blood sugar levels.
Lower Calcium: While both are excellent sources of calcium, regular yogurt generally has more because some calcium is lost with the whey during straining.
Thicker Texture: The removal of liquid gives Greek yogurt its characteristic thick, creamy texture, which is often compared to sour cream.
Tangier Flavor: The concentration of lactic acid as the whey is removed results in Greek yogurt's distinct, tangy flavor.

Comparison: Greek Yogurt vs. Regular Yogurt

To better understand the nutritional differences, compare a standard 6-ounce serving of plain, low-fat Greek yogurt to a 6-ounce serving of plain, low-fat regular yogurt.


Nutrient	Greek Yogurt (6 oz)	Regular Yogurt (6 oz)
Protein	~17–20 grams	~8–13 grams
Carbohydrates	~6–8 grams	~12–17 grams
Sugar	~5–7 grams	~12–14 grams
Calcium	~10–15% DV	~15–20% DV
Consistency	Thick and creamy	Thinner, more liquid

*DV = Daily Value. Note: Values can vary based on brand and fat content.

The Health Benefits of High-Protein Yogurt

Greek yogurt’s high protein concentration offers health advantages. Protein plays a vital role in the human body.

Increased Satiety and Weight Management: Protein is satiating, helping you feel full longer. Greek yogurt can help control appetite, reduce calorie intake, and support weight management.
Muscle Building and Recovery: Protein is essential for repairing and building muscle tissue. The complete protein profile of Greek yogurt, with all nine essential amino acids, makes it an ideal post-exercise snack to aid muscle recovery and growth.
Blood Sugar Regulation: Because it has a higher protein-to-sugar ratio, Greek yogurt can help stabilize blood sugar levels. The slower digestion of protein prevents a rapid spike in blood sugar after consuming high-sugar, low-protein snacks.
Gut Health: Like regular yogurt, Greek yogurt contains beneficial probiotics, or live active cultures, that support a healthy gut microbiome, aid digestion, and boost the immune system.

The Bottom Line: Which Yogurt Should You Choose?

The choice between Greek and regular yogurt depends on personal dietary needs and preferences. If maximizing protein intake, increasing satiety for weight management, or building muscle is the goal, Greek yogurt is ideal due to its concentrated protein levels. If more concerned with calcium intake or prefer a thinner product, regular yogurt might be a better fit. Both are nutritious choices that offer probiotics and other valuable nutrients.

Remember that many Greek-style yogurts achieve thickness through added thickening agents rather than straining, which can result in lower protein and higher sugar content. Check the nutrition label and ingredient list to ensure a genuine, strained product. For those interested in a low-sugar, high-protein snack, a plain Greek yogurt is an excellent, versatile base that can be customized with fresh fruit, nuts, or seeds.

Sources

Dairy Foods Magazine provides an overview of Greek yogurt production methods, including traditional straining and alternative fortification methods used in commercial products.

Conclusion

Greek yogurt's high protein content is a result of straining. This process removes excess liquid whey, leaving behind a thick, concentrated product with a higher ratio of protein and fat. The resulting yogurt offers a nutritional boost that contributes to increased satiety, muscle repair, and weight management. By understanding this difference, consumers can make informed choices based on their dietary goals and flavor preferences, enjoying the benefits that Greek yogurt provides.

Frequently Asked Questions

The 'better' option depends on dietary goals. Greek yogurt offers more protein and less sugar, which is great for satiety, muscle building, and weight management. Regular yogurt has more calcium. Both are excellent sources of probiotics.

Yes, plain Greek yogurt naturally contains less sugar than regular yogurt. The straining process removes the liquid whey, which carries much of the milk's lactose (milk sugar). Flavored Greek yogurts, however, often contain added sugars, so check the label.

Whey is the watery liquid that separates from the milk solids (curds) during yogurt fermentation. In Greek yogurt production, it is strained out to create a thicker, denser texture and a higher concentration of protein in the final product.

The thickness of Greek yogurt results directly from the straining process. Removing the liquid whey concentrates the remaining solids, including protein, resulting in a rich and creamy texture.

Yes, you can make Greek yogurt at home by straining regular plain yogurt. Pour plain yogurt into a cheesecloth-lined sieve over a bowl and let it drain in the refrigerator for a few hours until it reaches your desired thickness.

Not always. Authentic Greek yogurt is strained, while 'Greek-style' yogurt often uses thickeners like starches or gums to mimic the texture. True Greek yogurt has a much higher protein content than a Greek-style version.

While values vary by brand, a 6-ounce serving of plain Greek yogurt can have 15-20 grams of protein, compared to 8-13 grams in a similar serving of regular yogurt. This means Greek yogurt can offer almost double the protein.