Greek yogurt has a creamy, smooth, thick texture and is an excellent addition to any healthy diet when chosen correctly.  

In the last few years the options in the yogurt aisle have increased tremendously. Companies have come out with endless varieties, flavors, and textures that all claim to be ‘healthy.’ From fruit flavored, fruit at the bottom, low fat, nonfat, organic, and now the addition of dairy free. Choosing the right one can be an overwhelming, confusing task. Today I am going to focus on one of the more popular varieties, Greek yogurt. Greek yogurt can be a great option to incorporate into your diet, but be mindful of the additional ingredients companies sneak in, mainly sugar.

What is Greek yogurt?

Let’s first discuss what yogurt is. Regular and Greek yogurt are both made from the same two ingredients: milk and bacteria. Bacteria ferments lactose (milk’s natural sugar) to produce lactic acid. This fermentation process increases the acidity. After fermentation, the liquid whey is strained leaving the solid yogurt (regular yogurt). Greek yogurt is taken a step further and strained to remove most of the liquid. The by-product is a thick, creamy yogurt with less sugar and carbohydrates and twice the protein of regular yogurt. Unfortunately, Greek yogurt does lose some of the calcium and potassium with the liquid strained.

What are the nutritional benefits of Greek yogurt?

Greek yogurt is packed with nutrients. Since Greek yogurt is more concentrated, it can have double the amount of protein found in regular yogurt. Depending upon the brand, Greek yogurt can have 12-20grams of protein per serving. Which makes it a great protein source for vegetarians and helps keep you fuller longer. Due to fermentation, yogurt is packed with probiotics. Probiotics are healthy bacteria that can help boost your immune system and support healthy digestion.

Greek yogurt is also a great source of phosphorus, magnesium and B-vitamins. It has a high amount of calcium which helps vital organs function properly and maintains bone health. The straining process removes the milk sugar (lactose) so there are less carbohydrates than regular yogurt per serving. However, if some brands are sweetened with sugar, there will be significantly higher carbohydrates. In addition, because some of the lactose is removed, people who have lactose intolerance may find Greek yogurt is easier to digest.

Fruit flavored or plain?

As you can see Greek yogurt has a lot of great nutritional benefits. Unfortunately, we have to be aware that some varieties contain added ingredients, such as sugar and artificial ingredients, that will negate all the health benefits. The yogurts become more like a dessert. According to the Dietary Guidelines for Americans, the recommended amount of sugar per day for women is 25 grams (6 teaspoons) and men 38 grams (9 teaspoons). And kids should be getting even less than 25 grams of sugar per day. This means that the tiny portions of yogurt are giving you half or even your entire worth of sugar for the whole day.

When you read the nutrition facts panel of plain Greek yogurt you will see that it contains some sugar, even though no sugar has been added. Remember, plain Greek yogurt still contains some lactose, which is the natural occurring sugar in milk. On the other hand, be mindful that flavored yogurt and yogurt with fruit added contain high amounts of ‘added’ sugar. The nutrition facts food label still list ‘total sugars’ and does not identify the amount of ‘added sugar.’ So look for a yogurt with no more than 8g sugar per serving.

Additional Concerns

Also be aware, some yogurts labeled ‘low fat,’ ‘light’ or ‘100 calories’ may seem like healthier options. However, this is a marketing strategy that can confuse and deceive consumers. While the yogurt may be low in fat or calories, they can be loaded with artificial ingredients and sweeteners that can affect our health and weight much more seriously.

Parents should also be mindful and read the nutrition facts label for yogurts marketed to children. Don’t let the cartoon characters and animals on the labels entice and deceive you! The yogurts marketed to children are usually very high in sugar and extremely low in protein (some only contain 1-3 grams of protein!) They are really no better than a candy bar. I encourage you to introduce plain yogurt varieties early to children. Add mashed fruit for natural sweetness and let them add fun toppings. However, if your kids don’t like the taste of plain yogurt, be sure to read the nutrition facts label and choose a flavored yogurt with high protein and less sugar.

Refer to the chart below for direct comparison between three different kinds of Greek yogurts

Comparison of the nutritional value of Plain Greek yogurt, vanilla blended Greek yogurt, and fruit on the bottom Greek Yogurt (all 3 are nonfat 0%)

Nutritional Value (5.3 oz, individual container)	Nonfat Greek yogurt	Vanilla blended Greek yogurt (0% fat)	Greek yogurt fruit on the bottom Strawberry (0% fat)
Calories	80	110	120
Fat	0 g	0 g	0 g
Protein	15 g	13 g	12 g
Total Carbohydrates	6 g	15 g	18 g
Sugar	4 g	13 g	15 g
Potassium	210 mg	190 mg	190 mg
Calcium (% daily value)	15%	15%	15%

My advice is to choose plain Greek yogurt. I know the sour tang taste of plain Greek yogurt may not appeal to everyone. However you can add things to enhance the flavor. For instance, add fresh fruit, chopped nuts for crunch, or a little drizzle of honey (honey adds sugar so don’t add too much) Or add cocoa powder for a chocolate treat without added sugar or a nut butter or peanut powder for additional protein. Sometimes I will even add a small amount of a flavored extract like vanilla, coconut or lemon for additional flavor without the sugar. The options are endless.

Nonfat, Low fat or Full fat?

The Dietary Guidelines for Americans recommends choosing low-fat or fat free dairy. Full fat dairy contains high amounts of calories and saturated fat, which are linked to the risk of heart disease. On the flip side, full fat yogurt can be more satisfying in smaller portions compared to the low-fat, fat-free versions. The fat can also make you feel fuller longer, which can help with weight management. When fat is removed from a product, companies will add ingredients to make the flavor taste better. But these substitutes could do more damage to your health.

So which one should you choose?  Additional research needs to be done to fully understand dairy fat’s health impact. Both full-fat and low-fat dairy can be part of a healthy diet when chosen correctly. Some people may want to opt for low-fat, fat-free versions and add healthy fat toppings like nuts. While others may be able to enjoy a full fat version in a smaller quantity. It is about balance. If you choose the full fat version Greek yogurt then cut back on other foods high in saturated fat. The bottom line is that sugar seems to have worse implications for your health than saturated fat. So if you had to choose between a sugary non-fat yogurt and an unsweetened full fat version, enjoy the latter.

What to do with Greek yogurt besides having it as a snack/meal?

Greek yogurts thick texture makes it a great substitute for other ingredients or recipes. For instance, it is a great replacement for calorie and fat packed condiments like mayonnaise or sour cream. Use it in dishes like potato salad, chicken salad, or coleslaw in place of the mayonnaise (or replace half the mayonnaise with Greek yogurt to save on some fat and calories). I swapped Greek yogurt for mayonnaise in my Mexican Street Corn Salad. Top tacos or a potato with Greek yogurt in place of sour cream. Add it to smoothies or soups for a creamy texture.

Salad dressings and dips are another great way to incorporate Greek yogurt. For example, chop some fresh herbs, minced garlic and fresh lemon zest and mix with the yogurt for an easy healthy dip to have with vegetables. I use it as a substitute for fat in baked goods. (check out my carrot cake cupcakes!) I also enjoy having a bowl of low sugar cereal mixed with yogurt instead of milk.

The bottom line?

Plain Greek yogurt is nutrient dense and a great addition to a healthy balanced diet. Spend some extra time reading product labels. Just because a product claims to be healthy, doesn’t mean it actually is. A shorter ingredient list will ensure you are getting all the nutritional benefits. Choose yogurt that is low in added sugar and high in protein. Whether you choose full-fat, low-fat or non-fat Greek yogurt, the important thing is to aim for balance in your total diet.