Greek Yogurt vs. Regular Yogurt: Which Is Better for Protein and Probiotics?

0Greek yogurt and regular yogurt differ in protein, probiotics, and other nutrients.Credit: istetiana / Getty ImagesGreek and regular yogurt are nutritious, and both support gut health, immunity, and weight management. They have different amounts of protein and probiotics.Medically reviewed by Allison Herries, RDN

Why this matters: Whether you should pickGreek yogurt or regular yogurt depends on your nutrient goals.

What you can do: Choose Greek yogurt for higher protein or regular yogurt for more calcium.

The payoff: Selecting the right yogurt can support a balanced diet and improve your gut health over time.

Whether you reach for Greek yogurt or regular yogurt, both can be nutritious additions to your diet. Comparing their protein and probiotic content can help you choose a yogurt that supports your muscle and bone health as you age.

Greek and regular yogurt are fermented dairy products. Both types start with fresh milk and live bacterial cultures. They are processed differently after that step.

To make regular yogurt, fresh milk is heated to kill any potentially harmful pathogens. Then, live bacteria, typically Streptococcus thermophilus and Lactobacillus bulgaricus, are added.

The mixture is left to ferment until it reaches a pH of 4.5, becoming acidic. During fermentation, the lactose in the milk turns into lactic acid, thickening the mixture.

Greek yogurt follows the same culturing process as regular yogurt but involves extra steps after fermentation. Once it becomes acidic enough, it is strained multiple times to remove whey and excess liquids.

The number of times it needs to be strained depends on how much whey is produced during heating.

The following table compares the nutrition facts of 8 ounces (245 grams) of low-fat regular yogurt and low-fat Greek yogurt:

Here are some of the main differences between Greek and regular yogurt:

Protein: Greek yogurt is typically higher in protein.

Fat: Greek yogurt usually contains slightly more fat than plain yogurt, though you can buy lower-fat varieties.

Carbohydrates: Regular yogurt is usually higher in carbohydrates. The straining process for Greek yogurt removes much of the sugar.

Sodium: Regular yogurt is usually higher in sodium.

Calcium: Regular yogurt typically provides almost twice as much calcium.

Potassium: One 8-ounce serving of regular yogurt provides 17% of the DV, compared to 10% in the same amount of Greek yogurt.

Regular yogurt is an excellent source of calcium, which can increase bone mineral density.

Plain yogurt’s higher carbohydrate content can provide a quick source of energy. The live probiotics may improve gut health, digestion, and immunity.

Compared to Greek yogurt, regular yogurt is higher in carbohydrates and lower in protein.

This may not be ideal for blood glucose control or for people following a high-protein diet for muscle growth or weight loss.

Greek yogurt is high in protein. It can improve muscle strength and body composition when paired with resistance training. Its probiotic content can support gut health and immune function.

During straining, more lactose is removed from the final product than with regular yogurt. People with lactose intolerance may be able to consume Greek yogurt with less digestive upset.

People managing their blood sugar levels may also prefer Greek yogurt, because it’s lower in carbohydrates than regular yogurt.

Greek yogurt’s rich protein content can lead to excessive calorie intake if consumed in large amounts.

Greek yogurt may contain less lactose than other yogurt varieties, but it does have lactose. It might cause digestive upset in people with lactose intolerance.

Many flavored regular and Greek yogurt varieties contain a lot of added sugars, extra calories, and unwanted blood sugar spikes. Some brands may also include added sugars, preservatives, and artificial flavors.

You can use yogurt in many ways. Here are a few examples of how you might use each type:

Greek yogurt is thick and creamy, ideal for dips, salad dressings, sour cream, mayonnaise, and smoothies.

Regular yogurt is an excellent base for parfaits because it pairs well with fresh fruit, nuts, and granola. It can also be used in baking to moisten muffins, cakes, and pancakes.

Tip: Add nuts, seeds, fruit, and sweeteners like honey to either type.

There is no one-size-fits-all answer to whether Greek or regular yogurt is better for health. When choosing, consider which type provides the nutrients you need and the taste and texture you prefer.

Greek yogurt is higher in protein and lower in carbohydrates, which may support muscle growth, blood sugar control, and weight loss. Regular yogurt typically contains more calcium, which supports bone health, and it’s higher in energizing carbs.