Table of ContentsView AllTable of ContentsNutrition FactsHow It’s MadeHealth BenefitsImproving TasteNutritious Types
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
How It’s Made
Health Benefits
Improving Taste
Nutritious Types
While various types ofyogurtare on the market, experts often recommend Greek yogurt as a protein-rich, lower-sugar option.
Greek yogurt’s thick, creamy consistency and slightly tangy taste make it a versatile choice for savory and sweet additions to your diet.
This article discusses Greek yogurt’s nutritional profile, health benefits, and how to choose the best type.
FreshSplash/ Getty Images
Greek Yogurt Nutrition Facts: A Single Serving
One serving of plain, nonfat Greek yogurt is packed with protein and low on calories. Here’s how one container (or about 5.5 ounces) pans out:
A Word From VerywellAlong with its rich and creamy flavor, Greek yogurt boasts an impressive nutrition profile. Greek yogurt contains more protein than regular yogurt. Protein is vital for building muscle, for tissue repair, and for immune system function.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Along with its rich and creamy flavor, Greek yogurt boasts an impressive nutrition profile. Greek yogurt contains more protein than regular yogurt. Protein is vital for building muscle, for tissue repair, and for immune system function.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Along with its rich and creamy flavor, Greek yogurt boasts an impressive nutrition profile. Greek yogurt contains more protein than regular yogurt. Protein is vital for building muscle, for tissue repair, and for immune system function.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
How Is Greek Yogurt Made?
Greek yogurt tastes slightly different than other types of yogurt in part because of the way that it’s made. Greek yogurt is strained to remove excess liquid andwhey, a type of protein found in dairy. This contributes to its thicker, creamier, and smoother consistency.
While Greek yogurt is richer in protein than other yogurt types, it doesn’t always have quite as much calcium and tends to have a slightly tangier taste.
Fat-Free vs. Full-Fat Greek YogurtIn short, if you want to keep calories on the lower end for weight control, you may want to try a fat-free Greek yogurt made with nonfat milk. In nonfat Greek yogurt, saturated fats are less than 10% of your daily calories.Full-fat Greek yogurtwould be helpful for those looking for a nutritionally well-rounded snack. Made with whole milk, this version includes a serving of fat and protein to help keep you satiated (full and satisfied).
Fat-Free vs. Full-Fat Greek Yogurt
In short, if you want to keep calories on the lower end for weight control, you may want to try a fat-free Greek yogurt made with nonfat milk. In nonfat Greek yogurt, saturated fats are less than 10% of your daily calories.Full-fat Greek yogurtwould be helpful for those looking for a nutritionally well-rounded snack. Made with whole milk, this version includes a serving of fat and protein to help keep you satiated (full and satisfied).
In short, if you want to keep calories on the lower end for weight control, you may want to try a fat-free Greek yogurt made with nonfat milk. In nonfat Greek yogurt, saturated fats are less than 10% of your daily calories.
Full-fat Greek yogurtwould be helpful for those looking for a nutritionally well-rounded snack. Made with whole milk, this version includes a serving of fat and protein to help keep you satiated (full and satisfied).
Benefits of Eating Greek Yogurt Daily
The nutrients found in Greek yogurt are plentiful, which makes it a solid nutritional option.
Bone Health
The amount of calcium and protein in Greek yogurt can help build and support your bones, reducing the risk ofosteoporosis.
One study found that participants who ate fat-free plain Greek yogurt over 12 weeks experienced a significant increase in bone formation. Researchers attribute this to Greek yogurt’s protein and calcium.
Another review showed postmenopausal people who regularly consume yogurt are less likely to experience a hip fracture than those with low or no yogurt consumption.
Gut Health
The probiotics in most types of Greek yogurt contain “good” bacteria, which helps keep thegut microbiome(a combination of bacteria, fungi, and viruses living in the digestive tracts of humans and animals) balanced, delivering an increased amount ofhealthy bacteriato the area.
A balanced gut microbiome assists with various bodily functions, including the immune system, digestion, and nutrient absorption.
Heart Health
Research links yogurt that contains probiotics, like Greek yogurt, to a lower risk ofhigh blood pressure, which is a contributing factor to cardiovascular disease.
Some studies show that eating at least two servings of yogurt weekly is linked to a lower risk ofstrokethan eating yogurt only once a month.
Other studies show eating yogurt withprobioticsdaily may help decreaselevels of low-density lipoprotein (LDL) cholesterol (“bad cholesterol"in people with type 2 diabetes. This might indicate that yogurts like Greek yogurt could help improve heart disease risk factors.
Muscle Support
Experts typically recommend a high-protein diet for those interested inincreasing muscle mass, particularly with exercise focused on resistance training, such as free weights and medicine balls.
One study found consuming Greek yogurt was superior to a carbohydrate-based option. Participants in a resistance training program saw an increase in muscle thickness, along with improvements in strength andbody composition.
Weight Management
Greek yogurt’s high protein count can help you feel fuller for longer, which can help support ahealthy body weight. Research found that eating a serving of Greek yogurt helped curb appetite more than skim and whole milk yogurt varieties.
Yogurt consumption is also linked to a lowerbody mass index(BMI) and body weight and a reduced risk of anelevated waist circumference.
Blood Sugar Control
Unsweetened, plain Greek yogurt may also benefit people looking toregulate their blood sugar levels. One study involving participants with type 2 diabetes found that consuming 200 g of yogurt withLactobacillus acidophilusandBifidobacterium lactisprobiotics for 12 weeks experienced notable reductions inhemoglobin A1c(HbA1c) levels, a marker for how your body regulates glucose (blood sugar).
How to Make Greek Yogurt Taste Better
If the tangy taste of plain Greek yogurt is holding you back from trying it, there are a few ways to incorporate this ingredient into your diet in better-tasting ways. Experts recommend:
Choosing More Nutritious Types of Greek Yogurt
When selecting the most nutritious Greek yogurt, keep in mind the following tips:
Summary
Plain Greek yogurt’s additional protein and probiotics may help contribute to multiple health benefits. Research shows that regularly eating Greek yogurt supports bone, heart, gut, and muscle health.
Greek yogurt is a good snack and an addition to sweet and savory dishes. Select a variety without added sugars or flavors.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Yogurt, Greek, plain, nonfat.American Academy of Nutrition and Dietetics.What to look for in yogurt.Laird E, Molloy AM, McNulty H, et al.Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults.Osteoporos Int. 2017;28(8):2409-2419. doi:10.1007/s00198-017-4049-5Sunyecz JA.The use of calcium and vitamin D in the management of osteoporosis.Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552Bridge AD et al.Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males.Appl Physiol Nutr Metab. 2020;45(1):91-100. doi:10.1139/apnm-2019-0396Ong AM, Kang K, Weiler HA, Morin SN.Fermented milk products and bone health in postmenopausal women: a systematic review.Adv Nutr. 2020;11(2):251-265. doi:10.1093/advances/nmz108Yang SY, Yoon KS.Effect of probiotic lactic acid bacteria (LAB) on the quality and safety of Greek yogurt.Foods. 2022 Nov 25;11(23):3799. doi:10.3390/foods11233799MedlinePlus.Lactobacillus acidophilus.Buendia JR, Li Y, Hu FB, et al.Regular yogurt intake and risk of cardiovascular disease among hypertensive adults.Am J Hypertens. 2018;31(5):557-565. doi:10.1093/ajh/hpx220Ejtahed HS, Mohtadi-Nia J, Homayouni-Rad A, et al.Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus.J Dairy Sci. 2011;94(7):3288-3294. doi:10.3168/jds.2010-4128Bosse JD, Dixon BM.Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.J Int Soc Sports Nutr.2012;9(42). doi:10.1186/1550-2783-9-42Bridge A, Brown J, Snider H, et al.Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males.Front Nutr. 2019;6:55. doi:10.3389/fnut.2019.00055Vien S. et al.Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.Appl Physiol Nutr Metab. 2019;44(12):1289-1296. doi:10.1139/apnm-2018-0887Cifelli CJ, Agarwal S, Fulgoni VL.Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in American children and adults.Nutrients. 2020;12(11):3435. doi:10.3390/nu12113435Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H.Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus.Clin Nutr ESPEN. 2023;54:144-149. doi:10.1016/j.clnesp.2023.01.014Oschner Health.How to pick a healthy Greek yogurt.International Dairy Foods Association.Live and active cultures seal.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Yogurt, Greek, plain, nonfat.American Academy of Nutrition and Dietetics.What to look for in yogurt.Laird E, Molloy AM, McNulty H, et al.Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults.Osteoporos Int. 2017;28(8):2409-2419. doi:10.1007/s00198-017-4049-5Sunyecz JA.The use of calcium and vitamin D in the management of osteoporosis.Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552Bridge AD et al.Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males.Appl Physiol Nutr Metab. 2020;45(1):91-100. doi:10.1139/apnm-2019-0396Ong AM, Kang K, Weiler HA, Morin SN.Fermented milk products and bone health in postmenopausal women: a systematic review.Adv Nutr. 2020;11(2):251-265. doi:10.1093/advances/nmz108Yang SY, Yoon KS.Effect of probiotic lactic acid bacteria (LAB) on the quality and safety of Greek yogurt.Foods. 2022 Nov 25;11(23):3799. doi:10.3390/foods11233799MedlinePlus.Lactobacillus acidophilus.Buendia JR, Li Y, Hu FB, et al.Regular yogurt intake and risk of cardiovascular disease among hypertensive adults.Am J Hypertens. 2018;31(5):557-565. doi:10.1093/ajh/hpx220Ejtahed HS, Mohtadi-Nia J, Homayouni-Rad A, et al.Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus.J Dairy Sci. 2011;94(7):3288-3294. doi:10.3168/jds.2010-4128Bosse JD, Dixon BM.Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.J Int Soc Sports Nutr.2012;9(42). doi:10.1186/1550-2783-9-42Bridge A, Brown J, Snider H, et al.Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males.Front Nutr. 2019;6:55. doi:10.3389/fnut.2019.00055Vien S. et al.Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.Appl Physiol Nutr Metab. 2019;44(12):1289-1296. doi:10.1139/apnm-2018-0887Cifelli CJ, Agarwal S, Fulgoni VL.Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in American children and adults.Nutrients. 2020;12(11):3435. doi:10.3390/nu12113435Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H.Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus.Clin Nutr ESPEN. 2023;54:144-149. doi:10.1016/j.clnesp.2023.01.014Oschner Health.How to pick a healthy Greek yogurt.International Dairy Foods Association.Live and active cultures seal.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Yogurt, Greek, plain, nonfat.American Academy of Nutrition and Dietetics.What to look for in yogurt.Laird E, Molloy AM, McNulty H, et al.Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults.Osteoporos Int. 2017;28(8):2409-2419. doi:10.1007/s00198-017-4049-5Sunyecz JA.The use of calcium and vitamin D in the management of osteoporosis.Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552Bridge AD et al.Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males.Appl Physiol Nutr Metab. 2020;45(1):91-100. doi:10.1139/apnm-2019-0396Ong AM, Kang K, Weiler HA, Morin SN.Fermented milk products and bone health in postmenopausal women: a systematic review.Adv Nutr. 2020;11(2):251-265. doi:10.1093/advances/nmz108Yang SY, Yoon KS.Effect of probiotic lactic acid bacteria (LAB) on the quality and safety of Greek yogurt.Foods. 2022 Nov 25;11(23):3799. doi:10.3390/foods11233799MedlinePlus.Lactobacillus acidophilus.Buendia JR, Li Y, Hu FB, et al.Regular yogurt intake and risk of cardiovascular disease among hypertensive adults.Am J Hypertens. 2018;31(5):557-565. doi:10.1093/ajh/hpx220Ejtahed HS, Mohtadi-Nia J, Homayouni-Rad A, et al.Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus.J Dairy Sci. 2011;94(7):3288-3294. doi:10.3168/jds.2010-4128Bosse JD, Dixon BM.Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.J Int Soc Sports Nutr.2012;9(42). doi:10.1186/1550-2783-9-42Bridge A, Brown J, Snider H, et al.Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males.Front Nutr. 2019;6:55. doi:10.3389/fnut.2019.00055Vien S. et al.Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.Appl Physiol Nutr Metab. 2019;44(12):1289-1296. doi:10.1139/apnm-2018-0887Cifelli CJ, Agarwal S, Fulgoni VL.Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in American children and adults.Nutrients. 2020;12(11):3435. doi:10.3390/nu12113435Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H.Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus.Clin Nutr ESPEN. 2023;54:144-149. doi:10.1016/j.clnesp.2023.01.014Oschner Health.How to pick a healthy Greek yogurt.International Dairy Foods Association.Live and active cultures seal.
U.S. Department of Agriculture.Yogurt, Greek, plain, nonfat.
American Academy of Nutrition and Dietetics.What to look for in yogurt.
Laird E, Molloy AM, McNulty H, et al.Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults.Osteoporos Int. 2017;28(8):2409-2419. doi:10.1007/s00198-017-4049-5
Sunyecz JA.The use of calcium and vitamin D in the management of osteoporosis.Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
Bridge AD et al.Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males.Appl Physiol Nutr Metab. 2020;45(1):91-100. doi:10.1139/apnm-2019-0396
Ong AM, Kang K, Weiler HA, Morin SN.Fermented milk products and bone health in postmenopausal women: a systematic review.Adv Nutr. 2020;11(2):251-265. doi:10.1093/advances/nmz108
Yang SY, Yoon KS.Effect of probiotic lactic acid bacteria (LAB) on the quality and safety of Greek yogurt.Foods. 2022 Nov 25;11(23):3799. doi:10.3390/foods11233799
MedlinePlus.Lactobacillus acidophilus.
Buendia JR, Li Y, Hu FB, et al.Regular yogurt intake and risk of cardiovascular disease among hypertensive adults.Am J Hypertens. 2018;31(5):557-565. doi:10.1093/ajh/hpx220
Ejtahed HS, Mohtadi-Nia J, Homayouni-Rad A, et al.Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus.J Dairy Sci. 2011;94(7):3288-3294. doi:10.3168/jds.2010-4128
Bosse JD, Dixon BM.Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.J Int Soc Sports Nutr.2012;9(42). doi:10.1186/1550-2783-9-42
Bridge A, Brown J, Snider H, et al.Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males.Front Nutr. 2019;6:55. doi:10.3389/fnut.2019.00055
Vien S. et al.Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.Appl Physiol Nutr Metab. 2019;44(12):1289-1296. doi:10.1139/apnm-2018-0887
Cifelli CJ, Agarwal S, Fulgoni VL.Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in American children and adults.Nutrients. 2020;12(11):3435. doi:10.3390/nu12113435
Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H.Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus.Clin Nutr ESPEN. 2023;54:144-149. doi:10.1016/j.clnesp.2023.01.014
Oschner Health.How to pick a healthy Greek yogurt.
International Dairy Foods Association.Live and active cultures seal.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
