Greek Yogurt vs. Regular Yogurt: Which Is Better for You?

Greek yogurt has been gaining popularity. You’ve likely noticed many Greek yogurt options shelved beside the regular yogurt at the grocery store. So you may wonder what the difference is, and whether one type is healthier than the other. Read on to find out, as we compare Greek yogurt versus regular yogurt. 

How are Greek yogurt and regular yogurt made?

Greek yogurt is made by adding beneficial bacteria cultures to heated milk. This mixture ferments, which means that the milk thickens and the sugar (lactose) in the milk turns to lactic acid. Then, the yogurt is strained. This removes the liquids that are naturally present in the yogurt. The result is a thick, creamy yogurt with a tangy taste. 

Regular yogurt is also made from fermented milk. Its manufacturing process is very similar to that of Greek yogurt. But regular yogurt isn’t strained after it’s fermented. So it retains more liquid, resulting in a smooth, almost drinkable texture. 

Nutritional differences between Greek yogurt and regular yogurt

Below is a table comparing a 6 oz (¾ cup) serving of plain, low-fat Greek yogurt to the same amount of plain, low-fat regular yogurt. 

As you can see, Greek yogurt and regular yogurt are similar in some ways. But let’s dive in and take a closer look at some of their differences. 

Protein

The winner: Greek yogurt

One of the biggest advantages Greek yogurt has over regular yogurt is its higher protein content. Greek yogurt has about twice as much protein as regular yogurt. 

EXPERT PICKS: WHAT TO READ NEXT

• Is yogurt good for you? Yes. Yogurt has important nutrients, and has been linked to many health benefits including lower blood pressure and lower cholesterol. 

• Which foods have probiotics? You don’t need to rely on supplements to get probiotics in your diet. There are plenty of probiotic-rich foods that can help your gut and overall health.

• Full-fat vs. low-fat dairy: Full-fat dairy may offer more health benefits than experts once thought — and for some people, it may actually be healthier than low-fat dairy.

• Is coconut milk yogurt good for you? The specific type of fat in coconut milk may have some unique health benefits, but brands can vary widely in price and nutritional content.

Protein benefits the body in many ways. In addition to helping with daily metabolism, it helps to:

• Lower the risk for high blood pressure

• Support weight loss and weight management

• Preserve lean muscle mass 

• Support muscle growth and repair

So if you’re trying to add more protein to a meal or your overall diet, choosing Greek yogurt can be a healthy way to do so. 

Sugar

The winner: Greek yogurt

Plain (unsweetened) Greek yogurt is much lower in sugar than plain regular yogurt. This is because when Greek yogurt is strained, much of its natural sugar gets removed. 

But keep in mind that many flavored yogurts — both Greek and regular — have high amounts of added sugar. So sweetened Greek and regular yogurts can have similar amounts of sugar. It all depends on the brand. Some yogurts have close to half the daily recommended amount of sugar.

The American Heart Association recommends: 

• No more than 6 tsp (25 g) of added sugar per day for women

• No more than 9 tsp (36 g) of added sugar per day for men

So, whether you choose Greek or regular yogurt, the healthiest yogurt to choose is an unsweetened one. If you want to add some sweetness to plain yogurt, try:

• Adding fresh fruit, like berries, banana, or sliced kiwi

• Mixing in unsweetened dried fruit

• Drizzling it with a small amount of natural sweetener like honey or maple syrup

• Sprinkling some low-sugar granola on top 

Calcium

The winner: Regular yogurt

Regular yogurt has about 10% more calcium per serving than Greek yogurt. This is because when Greek yogurt is strained, it loses liquid that contains calcium. 

Still, Greek yogurt is a good source of calcium. And if your diet includes other foods high in calcium — like milk, almonds, and broccoli — the difference isn’t likely to make an impact on your health. 

Probiotics

The winner: It depends.

Yogurt is one of the top food sources of probiotics. But not all yogurt contains probiotics. Both Greek and regular yogurt can contain probiotics. The type and amount of probiotics will vary depending on the brand and other factors, including:

• How the yogurt was fermented

• Whether probiotics were added after fermentation

• The manufacturing and storage processes, since some probiotics can be killed when exposed to heat or other processes

To learn whether a yogurt contains probiotics, take a look at the label. It should say “live and active cultures,” and list the specific types of bacteria used.  

Fat

The winner: It’s a tie.

Greek yogurt and regular yogurt contain a similar amount of fat across equivalent types. Whether you buy nonfat, low-fat, or full-fat yogurt is a matter of preference. Each has advantages. But keep in mind that the presence of fat can help your body absorb yogurt’s vitamin D, since vitamin D is a fat-soluble vitamin. 

Lactose content

The winner: Greek yogurt, if you’re trying to avoid lactose

Lactose, the natural sugar found in dairy products, isn’t listed on nutrition labels. But if you have trouble digesting lactose (lactose intolerance), it’s important to know which foods contain it. 

Both Greek and regular yogurt contain lactose, but Greek yogurt usually contains less. This is because the straining process removes some of the lactose. So if you have trouble digesting lactose, Greek yogurt may be a better choice. 

The good news is that lactose in either type of yogurt is often easier to digest than lactose from other dairy products. This is because the healthy bacteria in yogurt helps your body digest the lactose. For this reason, many people who struggle with lactose can tolerate yogurt, even though it contains lactose.

Which yogurt should you choose?

Overall, Greek yogurt has more nutritional benefits. But both Greek yogurt and regular yogurt can be part of a nutritious and balanced diet. Which type you choose is a matter of personal preference and your specific health goals. 

As an example, if you already get plenty of protein in your diet but want to increase calcium intake, choosing regular yogurt may make sense for you. On the other hand, if you have trouble digesting lactose or are trying to reduce your sugar intake, eating Greek yogurt could be a better choice. 

Other considerations might include:

• How you plan to use it: For smoothies and some other recipes, either Greek or regular yogurt can usually work just fine. But some people prefer Greek yogurt because of its thicker texture.

• Cost: Greek yogurt tends to be more expensive than regular yogurt. This is because more milk is required to make it. 

Frequently asked questions

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts