What Is the Difference Between Greek Yogurt and Regular Yogurt and What Are the Benefits?

Greek and regular yogurt are fermented dairy products that offer excellent health benefits. Greek and regular yogurt are different in taste and consistency and the benefits include better heart, bone, digestive, and immune health.

Greek and regular yogurt are fermented dairy products that offer excellent health benefits. The main difference is that Greek yogurt is strained. So, it has a much thicker consistency and a tangier taste. If you’re trying to decide between Greek or regular yogurt, both are healthy options.

Greek yogurt is a fermented dairy product popular worldwide. It contains fresh, heated milk and friendly bacteria, specifically Streptococcus thermophilus and Lactobacillus bulgaricus. 

Sometimes called concentrated or strained yogurt, Greek yogurt is made by straining all the liquid and whey from regular yogurt. Manufacturers typically use a centrifuge (a device that spins and uses gravitational force to separate the liquid) to strain the yogurt. Others use thickening agents or dry dairy ingredients to make what’s known as fortified or Greek-style yogurt.

Greek and regular yogurt are similar, but the main differences are taste and consistency. This is mainly due to the way they’re both made.

Regular yogurt is made by heating milk and adding friendly bacteria. When the bacteria interact with the milk, it ferments, converting some of its lactose (a natural sugar) into lactic acid. After it cools, you can add fruit for additional flavor. The resulting yogurt varies in consistency, but most regular yogurt is drinkable or thick enough to eat with a spoon. 

To make Greek yogurt, you must remove the whey and other liquids from regular yogurt with a cheesecloth, centrifuge, or another method. Once most of the liquid is removed, and the yogurt has reached the desired consistency, it’s ready to eat. Like regular yogurt, you can add fruit or nuts to enhance its flavor and nutrition.

Since most of the liquid is removed, Greek yogurt is much thicker and tangier than regular yogurt, which is slightly sweet. Its rich flavor and creamy texture make it a fine addition to all kinds of foods, including soups, dips, sauces, and main dishes.

Greek yogurt also has a naturally lower lactose content. As a result, people with lactose intolerance may find it more suitable than regular yogurt, which may cause uncomfortable digestive symptoms.

Although Greek and regular yogurt are both delicious on their own or when paired with fruit and granola, they have different culinary uses.

Greek yogurt is a common ingredient in sauces, soups, dips, or as a replacement for mayonnaise and sour cream. You can also add it to batter to moisten breads, muffins, and other baked goods.

In comparison, regular yogurt is often a better option for smoothies, dressings, or marinades.

You can use either Greek or regular yogurt to make homemade frozen yogurt or yogurt bark.

If you plan to cook with yogurt, follow these quick tips:

• Avoid heating yogurt quickly. Yogurt can separate and curdle if it’s added to hot foods too quickly. To keep it from separating, add a few tablespoons of the hot food to the yogurt first and gently stir it to warm it gradually. Then, add the warmed yogurt to the dish.
• Choose plain yogurt. It’s easy to mistake vanilla Greek or regular yogurt for plain yogurt. But if you’re cooking a savory dish, the results won’t be very palatable. Double check the packaging to make sure you don’t accidentally use vanilla yogurt instead of plain.
• Swap high-calorie dairy ingredients with yogurt whenever possible. Save calories and money by using yogurt instead of cream cheese, buttermilk, sour cream, mayonnaise, and other dairy products.
• Watch the temperature. If you leave Greek yogurt out of the refrigerator for a while, its consistency can become thinner. To thicken it back up, put it back in the refrigerator for a little while.

Greek and regular yogurt are excellent sources of protein and probiotics (or good bacteria). They are both high in vitamin B-12 and magnesium, but their nutritional profiles differ.

One hundred grams (or about 3.5 ounces) of plain, whole milk Greek yogurt contains the following nutrients:

• Carbs: 4.75 grams
• Calcium: 0.1 grams
• Fat: 4.39 grams
• Protein: 8.78 grams
• Sodium: 0.034 grams
• Sugar: 3.25 grams

The same amount of plain, whole milk regular yogurt contains:

• Carbs: 5.75 grams
• Calcium: 0.127 grams
• Fat: 4.48 grams
• Protein: 3.82 grams
• Sodium: 0.042 grams
• Sugar: 4.09 grams

As you can see, Greek yogurt has more than twice as much protein as regular yogurt, with less sugar, fat, and carbs.

Although different, Greek and regular yogurt share many excellent health benefits for people of all ages. Eating a moderate amount of yogurt as part of a balanced diet is a great way to boost your health due to the following benefits.

Aids digestive health

Fermented foods like yogurt are rich in probiotics, supporting a healthy digestive system. Probiotics help balance the good bacteria found in your digestive system, which can protect against several conditions, including type 2 diabetes, heart disease, and kidney disease. The probiotics and iodine found in yogurt may also improve your immune system to help you fight off sickness.

When shopping for yogurt, look for unsweetened Greek or regular yogurt with the Live and Active Cultures (LAC) seal on the packaging. This seal means that the yogurt contains significant amounts of good bacteria, which will help improve your gut health.

Good source of protein

Greek and regular yogurt are excellent sources of protein, which your body needs to function. Protein aids in muscle growth and bone health and helps you stay fit as you age by reducing muscle loss. Eating more protein will also help you maintain a healthy metabolism.

Improves heart health

Research indicates eating regular or Greek yogurt can help reduce your high blood pressure and cholesterol levels. Cholesterol can harden or block your arteries over time. So, reducing it may help prevent heart disease.

Yogurt is also a good source of potassium, which is important for maintaining your blood pressure and supporting a regular heartbeat. The vitamin B-12 found in yogurt keeps blood cells healthy and prevents anemia.

Helps with weight loss and management

Regular yogurt consumption can help you lose weight and maintain a healthy weight over time.

Since it’s so high in protein, snacking on yogurt can help you feel full longer and reduce your overall calorie intake. Its probiotics also increase the amount of healthy bacteria in your gut, contributing to healthier body composition and metabolism.

Sweetened Greek or regular yogurt can have the opposite effect. So, select plain varieties of yogurt to reap the weight loss benefits.

Supports bone health

Yogurt is a nutrient-dense food that contains calcium, magnesium, protein, and other vital building blocks for healthy bones. Adding yogurt to your diet may also reduce your risk for osteoporosis, a condition that causes bones to become weak and brittle.

Provides an excellent post-workout snack

Yogurt’s high protein content can help your muscles repair themselves after a hard workout. Specifically, eating Greek yogurt regularly may increase your strength, muscle size, and promote healthy body composition. Top a bowl of yogurt with fresh berries or blend it into a smoothie for a satisfying post-workout snack.

May contribute to good mental health

Surprisingly, research has indicated probiotic yogurt may improve depressive symptoms associated with mood and anxiety disorders. The connections between the gut and brain are to thank for this, along with the gut’s ability to produce hormones that affect mood.

Although yogurt is by no means a cure for anxiety, depression, or stress, research suggests adding it to your regular diet may help improve these symptoms.

Improves the health and appearance of skin

While eating yogurt won’t do much to improve the appearance of your skin, applying a yogurt-based face mask will. Research shows yogurt face masks moisturize your skin and enhance its brightness and elasticity.

Yogurt face masks also even out skin tone, reducing the appearance of acne scars, sun spots, or age spots. They even help reduce acne and reduce fine lines and wrinkles.

However, if you have a milk allergy, you should avoid using traditional Greek or regular yogurt face masks and opt for plant-based options instead.

Take advantage of yogurt’s many health benefits by adding it to your meals in the following ways:

• Use it in tacos or wraps.
• Add spices and dip raw vegetables in it.
• Make savory dips or sweet fruit dips with it.
• Bake muffins, waffles, breads, pizza crust, etc. with it.
• Add it to desserts like cheesecakes or cupcakes or use it to make cake frosting.
• Use it to make chicken, egg, or tuna salad.
• Make frozen yogurt for a healthy, cold treat.
• Add it to soup for a creamier texture.
• Top your chili, mashed potatoes, or sweet potatoes with it.
• Make tzatziki dip.
• Marinate pork, chicken, lamb, and beef.
• Add it to smoothies.

Greek and regular yogurt are both healthy options, but the best one will depend on your dietary needs and preferences.

If you’re trying to lose weight or maintain a healthy weight, Greek or regular yogurt are excellent snack options that are high in protein. However, Greek yogurt may be a better option, if you have lactose intolerance. Depending on how you plan to eat or cook the yogurt, you may also opt for one kind over the other.

Most importantly, avoid sweetened varieties of Greek or regular yogurt. These are packed with added sugar and can contribute to unwanted weight gain and type 2 diabetes. Instead, buy plain Greek or regular yogurt and sweeten it at home with honey or fruit.