Ingredient FAQ: Greek Yogurt
Posted: March 28, 2023
Updated: April 12, 2023
Kyla’s recipes are full of delicious ingredients that have a variety of health benefits! We’ll highlight some of them in blog posts so you can learn more about what makes them so healthy. Several of our recipes call for plain, non-fat Greek yogurt. This is one of the healthiest dairy products you can eat! Let’s learn more about why.
The Basics
Yogurt is made from fermented milk. Greek yogurt is different from regular yogurt because it has gone through a straining process to remove the whey, a liquid in dairy products that contains lactose (a type of naturally occurring sugar). As a result, Greek yogurt is thicker and higher in protein than regular yogurt. It also contains less sugar, but it still has the same tart taste as regular yogurt.
Nutrition Profile
Nonfat Greek yogurt is the healthiest type of yogurt you can buy. A 5.3-ounce serving (the size of a regular single-serving yogurt cup) of plain, non-fat Greek yogurt has about 90 calories, 16 grams of protein, 5 grams of sugar, 60 milligrams of sodium, and about 15 percent of your daily calcium needs. Greek yogurt is high in important vitamins and minerals, such as vitamin B12, selenium, and zinc.1 Now that’s a lot of nutrients!
Like most dairy products, Greek yogurt comes in full-fat, reduced-fat, and fat-free varieties. It can be flavored or unflavored. These variations of Greek yogurt all have different nutrition profiles.
Health Benefits
There are many great health benefits that can come from eating Greek yogurt. It is very high in calcium and protein, which are important for maintaining good bone health. Eating high-calcium foods helps protect against osteoporosis and fractures.2
The high protein content of Greek yogurt and low carbohydrate count means it helps keep you full for a long time. Eating Greek yogurt reduces feelings of hunger, so this can be helpful for weight loss. High-protein foods also contribute to muscle growth; this is important for everyone, not just people who regularly lift weights at the gym.3
Yogurt contains probiotics, or “good” bacteria. You naturally have good bacteria in your gut, and probiotics are important for reestablishing and maintaining gut health.4 Look for yogurt that is labeled with “Live and active cultures” to make sure it contains probiotics.
What Makes Greek Yogurt the Best?
So, what makes Greek yogurt it so healthy? Compared to regular yogurt, plain nonfat Greek yogurt is lower in sugar and carbohydrates, higher in protein, and about equal in calories. (This is true of unflavored yogurts – flavored yogurts vary in how much sugar they contain.) A serving of Greek yogurt can contain up to twice as much protein as a serving of regular yogurt of the same size.1,5
Keep in mind that Greek yogurt is not the same as Greek-style yogurt products. Yogurts labeled as “Greek-style” are regular yogurts that contain thickening agents and milk protein. Greek-style yogurts do not contain the same level of healthful benefits as Greek yogurt.
Serving Suggestions
There are so many delicious ways to eat Greek yogurt! Try it with fruit, such as bananas and berries, for added antioxidants and fiber. Greek yogurt is a great healthy alternative to sour cream on soups and in dips. You can add it to pasta sauce too for extra flavor and creaminess. Make Greek yogurt into a healthy dessert by making frozen yogurt pops or adding it to smoothies.
Thanks to its high protein content, Greek yogurt is a great post-workout snack! Instead of a sugary protein shake, have a cup of Greek yogurt with berries instead after you finish your workout.
Dairy and Non-Dairy Substitutes
Unfortunately, Greek yogurt is not suitable for people who are lactose intolerant, have a milk allergy, or are following a vegan diet. If any of these apply to you, your best bet is to look for non-dairy alternatives. You will likely be able to find vegan yogurt alternatives made from cashews, coconut, almonds, and soy at your local grocery store. These vary in their calorie, protein, and sugar content. Most soy-based yogurt products have about 9 grams of protein per serving6! Avocados can be a good substitute for Greek yogurt in baking and sauces because they have a similar creamy texture and mild flavor.
Dairy-based substitutes for Greek yogurt include low-fat sour cream, cottage cheese, and cream cheese. These dairy products have a similar texture to Greek yogurt, but are lower in the number of healthful benefits. Make sure you choose low- or non-fat versions so you don’t add too much saturated fat to your diet.
Summary
Greek yogurt is one of the healthiest dairy products available and it is an excellent addition to a healthy diet. Compared to regular yogurt, Greek yogurt is higher in protein and lower in sugar, but contains the same number of calories. It is delicious and nutritious on its own, with fruit or low-sugar granola, or as an ingredient in other recipes. Be sure to choose plain, non-fat versions to get the most benefits without much saturated fat.
Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!
References
1. United States Department of Agriculture. Yogurt, greek, plain, nonfat. FoodData central. Published April 1, 2019. Accessed April 12, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/330137/nutrients
2. Calcium. Nih.gov. Accessed April 12, 2023. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385. doi:10.1080/07315724.2004.10719381
4. Probiotics: What you need to know. NCCIH. Accessed April 12, 2023. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
5. United States Department of Agriculture. Yogurt, plain, low fat. FoodData central. Published April 1, 2019. Accessed April 12, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170886/nutrients
6. United States Department of Agriculture. Tofu yogurt. FoodData central. Published April 1, 2019. Accessed April 12, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients