Greek Yogurt vs. Regular Yogurt: Which is Better?

From protein to probiotics, yogurt is a healthy, whole food that provides a number of different health benefits, but with so many different options, what yogurt should you choose? In recent years, Greek yogurt has become increasingly popular among health enthusiasts, but is it actually better for you? And what’s the difference between Greek yogurt and regular yogurt? Let’s dig in and answer the great debate: Greek yogurt vs. regular yogurt, which is better for you?

What’s the difference between Greek yogurt and regular yogurt?

Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.

Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria, and then lactic bacteria starters (cultures) are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria’s activity, which converts the lactose (the sugars naturally found in milk) to lactic acid to thicken the milk and give yogurt its signature tangy taste.

Greek yogurt is made through the same process as regular yogurt; however, once fermented, the yogurt is strained to remove excess liquid whey (milk’s watery component) and lactose (milk’s sugar), leaving behind a thicker-textured yogurt. At least, this was the traditional process.

Traditionally made Greek yogurt is strained in cloth bags to create a thick and creamy texture; however, some modern productions use different methods to achieve the same result. Today, not all yogurt labeled “Greek yogurt” is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents, or other dry ingredients ⁽¹⁾. So it’s best to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.

Greek Yogurt vs. Regular Yogurt: Nutrition

Here is a nutrition comparison of plain, whole milk Greek yogurt and plain, whole milk regular yogurt per 3/4 cup (175 gram) serving ^{(2, 3)}.

Nutrition per 3/4 cup serving	Greek Yogurt	Regular Yogurt
Calories	165 calories	137 calories
Protein	15.37 grams	6.69 grams
Fat	7.68 grams	7.84 grams
Carbohydrate	8.31 grams	9.75 grams
Fiber	0.00 grams	0.00 grams
Sugar	5.69 grams	7.16 grams

Calories

Greek yogurt contains slightly more calories than regular yogurt. A 3/4-cup serving of Greek yogurt contains 165 calories, while a 3/4-cup serving of regular yogurt contains 137 calories.

The discrepancy in calories can be attributed to the different balances of macronutrients, particularly the higher protein content of Greek yogurt, in the different styles of yogurt.

Protein

Greek yogurt contains more protein than regular yogurt. A 3/4-cup serving of Greek yogurt contains 15.37 grams of protein, while a 3/4-cup serving of regular yogurt contains 6.69 grams of protein.

Greek yogurt is naturally higher in protein and lower in carbohydrates per serving due to the straining process used to produce it. By removing the excess liquid whey and lactose, a higher protein product is created. 

Fat

Greek yogurt and regular yogurt contain similar amounts of fat. A 3/4-cup serving of Greek yogurt contains 7.68 grams of fat, while a 3/4-cup serving of regular yogurt contains 7.84 grams of fat.

The straining process does very little to remove excess fat from the yogurt; rather, it is largely dependent on the fat content of the milk used to create the yogurt.

Carbohydrates

Greek yogurt contains slightly fewer carbohydrates than regular yogurt, although the difference is minimal. A 3/4-cup serving of Greek yogurt contains 8.31 grams of carbohydrates, while a 3/4-cup serving of regular yogurt contains 9.75 grams of carbohydrates.

Because Greek yogurt has been strained to remove excess whey and lactose, it contains fewer carbohydrates than regular yogurt.

Fiber

Neither Greek yogurt nor regular yogurt contains fiber.

Sugar

Greek yogurt contains slightly less sugar than regular yogurt. A 3/4-cup serving of Greek yogurt contains 5.69 grams of sugar, while a 3/4-cup serving of regular yogurt contains 7.16 grams of sugar.

The sugar in plain Greek yogurt and regular yogurt is naturally occurring; however, some brands will include added sugar for flavor.

Vitamins & Minerals

The process of creating Greek yogurt does very little to change the nutrient composition of yogurt; therefore, both Greek yogurt and regular yogurt are excellent sources of calcium, magnesium, vitamin B12, and iodine.

Other Factors to Consider

Ingredients

Regular yogurt and Greek yogurt contain similar ingredients, as it is merely their process of production that makes them different. Both regular yogurt and Greek yogurt are made with milk and active bacterial cultures.

Probitoics

Yogurt is well known for being a source of probiotics; a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.

Taste and Texture

Due to its slightly acidic nature, regular yogurt has a slightly sour taste; however, it’s still slightly sweeter than Greek yogurt. Greek yogurt is, by nature, thicker and creamier in texture and has more of a tangy yogurt taste, and is, therefore, a great alternative or substitute for sour cream or mayonnaise.

So, which one is healthier?

Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other; they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker, and creamier-textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option; however, regular yogurt is equally as nutrient-dense and rich in probiotics.