How it compares to regular yogurt
1. It’s Higher in Protein
- Greek yogurt contains 9 grams of protein per 3.5 ounces (100 grams), which is three times the amount found in the same amount of regular yogurt (1, 2).
- Eating enough protein has been linked to many health benefits, including improved body composition, increased metabolic rate and reduced hunger (3, 4, 5, 6).
- In fact, including a source of protein at meals and snacks has been shown to help you feel fuller for longer, which could help you eat fewer calories (7, 8, 9).
- This means that Greek yogurt could be beneficial for people who want to eat more protein, especially if they are trying to lose weight.
2. It’s Lower in Carbs
- Greek yogurt is made by removing the whey, which contains some lactose, or milk sugar.
- Therefore, gram for gram, it’s lower in carbs.
- This can be useful for people who are trying to limit their lactose consumption or follow a lower-carb diet.
- However, if you are trying to eat less sugar, be aware that some flavored Greek yogurts can contain added sugar.
3. It’s Good for Your Gut and Your Health
- Like regular yogurt, Greek yogurt can contain good bacteria that may benefit your health, particularly your digestive health (10, 11).
- These good bacteria are also known as probiotics, and they work by changing the balance of bacteria in your gut (12).
- A better balance of gut bacteria has been linked to improved digestion, enhanced immune function and a reduced risk of many diseases, including obesity (13).
- To verify that your Greek yogurt contains probiotics, make sure the label says “contains live and active cultures.”
4. It’s a Source of Vitamin B12
- Like regular yogurt, Greek yogurt is a source of vitamin B12.
- Vitamin B12 is an essential nutrient that you need to get from your diet.
- It’s involved in many important functions in your body, including red blood cell production and the proper function of your nervous system and brain (14).
- Dairy products like yogurt can be an important source of vitamin B12, especially for vegetarians, who eat dairy (15).
5. It Contains Less Lactose
- Lactose is the main sugar found in milk. Some people have a condition called lactose intolerance, which is characterized by the inability to digest lactose well.
- Most people with this problem can tolerate small amounts of lactose in their diet.
- However, eating too much lactose can result in unpleasant digestive symptoms, such as bloating, gas and pain.
- Given that the process of making Greek yogurt may remove most of its lactose-containing whey, it can be a better choice for people with lactose intolerance.
Summary: Greek yogurt is high in protein and vitamin B12, yet low in sugar and lactose. It may also promote a healthy digestive system.