Greek yogurt is a rich, creamy, and nutrient-packed addition to your diet, celebrated for its unique texture and impressive health benefits. Created by straining regular yogurt to remove excess liquid and whey, Greek yogurt (or other varieties of strained yogurt) delivers a thicker, denser consistency. It boasts twice the protein and less than half the sugar of traditional yogurt, making it a lower-sugar, higher-protein option that’s easier to digest, especially for those with lactose sensitivity.
Loaded with probiotics, calcium, potassium, and essential nutrients, Greek yogurt is a powerhouse ingredient for high-protein snacks or main meals. Its versatility shines as it effortlessly complements both savory and sweet dishes, enhancing your favorite recipes with its creamy texture and nutritional boost.
In this article, we’ll dive into the nutritional profile, health benefits, and potential downsides of Greek yogurt, addressing the key question: “Is Greek yogurt good for you?” Plus, don’t miss our recommendations for the best options to try in The 6 Healthiest Greek Yogurts, According to Dietitians.
Greek Yogurt Nutrition Facts
Here’s the breakdown for a 2/3 cup (about 5.5 ounces) serving of plain, nonfat Greek yogurt, according to the USDA:
- Calories: 95
- Fat: 0.6 g (Saturated Fat: 0 g)
- Sodium: 56 mg
- Carbohydrates: 5.7 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 16 g
Greek yogurt stands out as a nutritional powerhouse among dairy products. Its production process removes watery whey, resulting in a thicker, denser yogurt with significantly more protein per serving. For instance, nonfat plain Greek yogurt packs as much protein as 2.5 eggs in just one serving, all while remaining low in calories, fat, and saturated fat.
It’s also an excellent source of calcium and provides other key nutrients like magnesium, potassium, zinc, selenium, and B vitamins. However, be mindful of your choices—low-fat or full-fat varieties, as well as flavored options with added sugars, will increase calorie and fat content.
Benefits of Greek Yogurt
It's Packed with High-Quality Protein
Greek yogurt is rich in casein protein, which supports muscle building and helps keep you feeling fuller for longer, making it a valuable ally in weight loss efforts. For the highest protein content per calorie, opt for nonfat, plain Greek yogurt instead of low-fat, full-fat, or flavored varieties. A typical 2/3 cup serving of nonfat, plain Greek yogurt provides an impressive 16–20 grams of protein, making it a nutrient-dense choice for any meal or snack.
It May Help Boost Your Muscle Mass
For active individuals, consuming high-quality protein after exercise can accelerate muscle recovery, enhance strength, and promote muscle growth. According to a study published in Frontiers in Nutrition, participants who ate nonfat, plain Greek yogurt three times a day (providing an additional 60 grams of protein) on resistance training days experienced improved strength, increased muscle thickness, and better body composition compared to those given an equal-calorie, carbohydrate-based placebo. This research highlights that incorporating Greek yogurt into your post-workout routine is an effective strategy to support your fitness goals and maximize the benefits of your training.
It May Have Anti-Cancer Properties
Casein protein, found in dairy products, offers numerous health benefits, including strengthening the immune system, reducing inflammation, protecting against harmful bacteria, viruses, and yeasts, and promoting digestive health. Research published in Medical Oncology suggests that casein protein may also play a role in inhibiting the growth of leukemia, breast, and ovarian cancer cells, though more studies are needed to confirm these findings. With its rich casein content, Greek yogurt provides these potential benefits, giving you yet another compelling reason to include this nutritious food in your diet.
It Provides Beneficial Probiotics
Greek yogurt is a rich source of beneficial lactic acid bacteria. Labels on Greek yogurt containers typically highlight the presence of live or active cultures. Common strains include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus gasseri, Lactobacillus johnsonii, and Bifidus. These probiotics help promote a healthy balance of bacteria in your gastrointestinal tract.
A balanced gut microbiome offers numerous health benefits. According to research published in the journal Cells, a healthier gut microbiome can strengthen your immune system, enhance digestion and metabolism, and potentially reduce the risk of chronic diseases. Adding Greek yogurt to your diet is an easy and delicious way to support your overall well-being.
It May Help You Lose Weight
The casein protein in yogurt digests slowly, helping to stabilize blood sugar levels and keep you feeling full for longer. Research has shown that consuming yogurt can boost hunger-suppressing hormones like glucagon-like peptide (GLP-1) and peptide YY (PYY). This appetite-regulating effect makes yogurt a valuable tool for managing hunger, supporting weight loss, and maintaining a healthy weight over time.
It's Good for Your Bones
A 2/3 cup serving of Greek yogurt provides approximately 175 milligrams of calcium, a key nutrient for building and maintaining strong bones. Unlike calcium from some non-dairy sources, such as kale or nuts, the calcium in dairy products is highly absorbable. Research published in the Archives of Osteoporosis found that among over 3,200 participants, older adults who consumed milk and yogurt had better bone mineral density, with yogurt offering slight protection against hip fractures. Including Greek yogurt in your diet is an easy and effective way to support bone health and resilience as you age.
It May Help Lower Risk for Diabetes
Emerging research suggests that Greek yogurt may help lower the risk of type 2 diabetes. While the exact mechanisms are not yet fully understood, studies indicate that yogurt contributes to weight management and energy balance, which may reduce diabetes risk. Key nutrients in Greek yogurt, such as protein and calcium, along with the beneficial effects of its lactic acid bacteria on gut health, are known to support blood sugar stabilization, according to a review in the Journal of the American College of Nutrition. To maximize these benefits, opt for unsweetened or zero-sugar Greek yogurt varieties, as added sugars can counteract its blood sugar-regulating properties.
Potential Drawbacks of Eating Greek Yogurt
It Can Be Sugar-Rich
One downside of Greek yogurt (and traditional yogurt) is that many flavored varieties can be high in added sugar. Some flavored Greek yogurts contain over 20 grams of sugar, with 15 grams (or 3.75 teaspoons) coming from added sugars. The good news is that supermarkets now offer a wide range of low- or no-sugar-added flavored Greek yogurt options. For instance, Chobani's Low Sugar and Zero Sugar lines are excellent choices. Many other national brands also provide similar low-sugar alternatives. Always check the Nutrition Facts label to compare sugar content and choose the option that best fits your health goals.
Final Thoughts: Is Greek Yogurt Good for You?
When chosen wisely, Greek yogurt can be a fantastic addition to your meals and snacks. Its health benefits largely depend on the type and flavor you select. Pairing it with sugary toppings like granola may diminish its nutritional value. For the healthiest option, I often recommend nonfat or low-fat plain Greek yogurt to my clients. Brands like Chobani, The Greek Gods, Fage, Stonyfield, Oikos, and Two Good offer excellent choices that align with these guidelines. Opting for these options ensures you get the maximum benefits from this versatile, protein-packed food.