Is Greek yogurt a probiotic

By Isabella Storyclaire

last updated September 16, 2024

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Is Greek yogurt good for you?

Greek yogurt is a thick, creamy yogurt that can add flavor and texture to foods. Other benefits of Greek yogurt include boosting bone health, building muscle mass, and lowering the risk of certain health conditions.

Greek yogurt differs from other yogurts because it goes through a straining process to remove the whey. Whey is a liquid that contains lactose, a natural sugar found in milk.

Making yogurt involves fermenting milk with live cultures of beneficial bacteria.

Strained Greek yogurt is lower in sugar than regular yogurt. Removing the whey produces a thicker, creamier yogurt with a tart taste.

Some manufacturers add thickening agents to regular yogurt, and market it as Greek-style yogurt, which may not share the same health benefits as Greek yogurt.

Also, low or no-fat Greek yogurt may not share the same health benefits as traditional Greek yogurt.

In this article, learn about eight potential health benefits of Greek yogurt, as well as how to incorporate it into a balanced diet.

Eating Greek yogurt may be good for health thanks to the nutrients it contains, including:

The potential health benefits of Greek yogurt include:

1. Improving bone health

Eating Greek yogurt may improve bone health, as it is rich in calcium and protein.

Calcium promotes bone health and can reduce the risk of osteoporosis, a degenerative bone disease. Consuming enough protein is also vital for bone health.

2. Reducing appetite and hunger

Greek yogurt is protein-rich, so it may help people feel fuller for longer. Research suggests that people may eat less throughout the day after a meal that is high in protein.

A further study found that increasing dietary protein lead people to consume fewer calories overall, which contributed to greater weight loss.

3. Boosting metabolism

Research suggests that eating a high-protein diet may increase the number of calories a person burns per day. It is best to include some protein with every meal.

Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories.

But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.

4. Improving gut health

Greek yogurt contains probiotics. These are good bacteria that may restore a healthy bacterial balance within the gut.

But recent research raises questions about these benefits. It is possible that not everyone responds to probiotics in the same way.

A 2018 study suggests that some peoples guts are resistant to the benefits of probiotics while others are more receptive.

5. Encouraging good mental health

Research suggests that consuming probiotic yogurt is beneficial for a persons mental health.

A 2016 study found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.

This effect is likely due to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine.

6. Building muscle mass

Protein-rich foods, such as Greek yogurt, may help build muscle mass. Research shows that a high-protein diet may increase muscle mass in people doing resistance training.

7. Lowering blood pressure

Greek yogurt is a form of probiotic fermented milk that may lower blood pressure.

A 2013 meta-analysis of 14 studies, involving more than 700 participants, found that fermented milk with probiotics helped reduce blood pressure.

However, research is not conclusive. Another study from 2015, involving 156 overweight participants, found that eating probiotic yogurt did not affect blood pressure and other cardiovascular risks.

8. Reducing the risk of type 2 diabetes

Greek yogurt may reduce the risk of type 2 diabetes, a condition that affects how the body processes blood sugar.

Researchers linked eating more yogurt, although not other dairy products, to a reduced risk of type 2 diabetes, according to a 2014 study.

There are many ways to enjoy Greek yogurt, including:

as a breakfast or dessert bowl with banana and blueberries
as a topping for chili instead of sour cream
as a topping for soups instead of cream
as a spread on crackers or bread instead of butter
as an addition to a pasta sauce for extra creaminess

Strained Greek yogurt made in a traditional way may be beneficial for a persons health.

Many of the potential health benefits of Greek yogurt relate to its high protein content. A protein-rich diet may help reduce hunger, boost metabolism, and build muscle.

Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut.

Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.

People can enjoy Greek yogurt as part of a healthful, balanced diet.

The 8 Best Probiotic Yogurts To Keep Your Gut Healthy, According To Nutritionists and Editors

Probiotics: These good-for-you bacteria are powerhouses that support a whole host of essential bodily functions, from digesting food to fighting off germs.

Fermented foods are a great way to start upping your probiotic intake, and there are a whole bunch out there, like kimchi, kombucha, sauerkraut, tempeh, kefir, and pickles. A mainstay for the WH staff: probiotic yogurt, because it's an easy way to fill up on this essential nutrient, and it's super versatile.

Blend it with fruit for the healthiest smoothies, use it as a base for a fun breakfast (or protein-packed dessert!), or dig a spoon straight into the container. However you prep it, probiotic yogurt is a great ingredient to keep on handif you know which ones to buy.

"Im all about the kombucha-on-tap life, but yogurt still holds a special place in my heart," says Kelli McGrane, RD, the creator of The Healthy Toast blog.

To be sure that you're getting the probiotic benefits of yogurt, look for the words "live active cultures" and "lactobacillus acidophilus" (a type of probiotic) on the label, says Juliana Dewsnap, RD. This probiotic helps keep things moving, promotes healthy blood sugar, and may even fend off yeast infections, she notes.

Meet the experts: Kelli McGrane, RD, is the creator of The Healthy Toast, a recipe and nutrition-based blog. Juliana Dewsnap, is a registered dietitian who has worked as a nutritionist for Baze and InsideTracker. Leigh Tracy, RD, is a nutritionist at Mercy Hospital. The experts in the Women's Health Test Kitchen have a collective 30 years experience in the food and nutrition space.

Since "lactobacillus acidophilus" also produces the enzyme lactase, yogurts with this ingredient may be easier for people with dairy sensitivities to digest. Studies suggest it may also reduce irritable bowel syndrome symptoms, like pain and bloating, and reduce the itchiness and pain associated with eczema.

Ready to treat your tummy, body, and taste buds? Here are the best probiotic yogurts you can buy, recommended by nutritionists and the WH Test Kitchen (based on taste tests).

1. Siggis Icelandic Skyr

siggi's Vanilla Icelandic Skyr Whole Milk Yogurt

Now 16% Off

Credit: siggi's

Prefer a creamier base for your morning meal? Reach for skyr, which is actually a fermented, strained cheese. "Siggi's, an Icelandic style of yogurt called skyr, is creamier and thicker than Greek yogurt," says Leigh Tracy, RD, a nutritionist at Mercy Hospital. "It's also low in added sugar and contains live active bacteria to help promote gut health." In fact, it often packs in more protein than a regular yogurt.

Per serving: 130 calories, 4.5 g fat (3 g sat), 11 g carbs, 60 mg sodium, 0 g fiber, 8 g sugar, 12 g protein

2. Yoplait Light

Yoplait Light Yogurt Fat Free Strawberry

Now 11% Off

Credit: Yoplait

Dewsnap loves Yoplait Light's tasty flavors, especially the strawberry. Since they're plenty sweet, just go easy on toppings like fruit, and reach for no-sugar-added granola or roasted nuts for additional crunch.

Per serving: 90 calories, 0 g fat (0 g sat), 16 g carbs, 105 mg sodium, 10 g sugar, 5 g protein

3. Chobani

Chobani Non-Fat Plain Greek Yogurt

This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer. Consider this one of the best plain Greek probiotic yogurts out there.

Per serving: 80 calories, 0 g fat (o g sat), 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein

4. Stonyfield Farm Organic

Stonyfield Smooth & Creamy Yogurt Whole Milk Plain Organic

Credit: Stonyfield

"Both [Stonyfield's] regular and Greek yogurts are non-GMO, free of growth hormones, and contain excellent sources of live active cultures," says McGrane. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters. The experts in the WH Test Kitchen tapped the brand's Greek carton as a top high-protein snack, too.

Per serving: 170 calories, 9 g fat (5 g sat), 13 g carbs, 125 mg sodium, 0g fiber, 12 g sugar, 9 g protein

5. Fage Total

FAGE Total 2% Milkfat All Natural Lowfat Greek Strained Yogurt

"Greek yogurt contains more protein than regular yogurt and has a thicker texture," says McGrane. Fage Total Greek Yogurt is a great replacement for sour cream and works wonders in smoothies, too.

Per serving: 150 calories, 4 g fat (3 g sat), 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein

6. Maple Hill Creamery

Maple Hill Creamery Yogurt Cream on Top Plain

Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it's higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.

Per serving: 170 calories, 10 g fat (7 g sat), 110 mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein

7. Wallaby Organic

Wallaby Organic Plain Aussie Greek Style Whole Milk Yogurt

"Australian yogurt is perfect for those who want a texture somewhere between traditional and Greek yogurt," says McGrane, who recommends Wallaby for its taste and probiotic content.

Per serving: 220 calories, 11 g fat (7 g sat), 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein

8. Noosa

noosa Yoghurt Whole Milk Yogurt Lemon

Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria. Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.

Per serving: 320 calories, 13 g fat (8 g sat), 110mg sodium, 39 g carbs, 0g fiber, 35 g sugar, 12 g protein

Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.

Marissa Miller has spent a decade editing and reporting on womens health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Womens Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.

Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.

What's the Difference Between Greek and Regular Yogurt?

Greek yogurt is typically thicker, tangier, and more protein-rich than regular yogurt. Both contain probiotics and share many other health benefits.

Yogurt is a fermented dairy product thats popular worldwide.

In recent years, a specific type called Greek yogurt has taken off among health enthusiasts.

Both Greek and regular yogurt are packed with high quality nutrients and offer multiple health benefits, but you may wonder what sets them apart.

This article explains the differences between Greek and regular yogurt to help you determine which to choose.

Regular and Greek yogurt are cultured (or fermented) dairy products, along with sour cream, buttermilk, and kefir.

Fermented dairy products are made by converting lactose milks naturally occurring sugar into lactic acid by using certain bacteria, also called starter cultures (1).

In fact, both regular and Greek yogurt are made with the same main ingredients fresh milk, plus Streptococcus thermophilus and Lactobacillus bulgaricus as starter cultures (2).

Yet, their taste and nutrients differ due to how theyre made.

Regular yogurt

Regular yogurt is made by heating milk, adding bacteria, and leaving it to ferment until it reaches an acidic pH of about 4.5. After it cools, other ingredients like fruit may be added (1).

The final product has a smooth consistency but may vary in thickness. Most yogurts are either drinkable or can be eaten with a spoon.

Due to its acidic nature, plain yogurt may taste slightly sour. Still, its generally sweeter than Greek yogurt.

Greek yogurt

Greek yogurt, also known as concentrated or strained yogurt, is made by eliminating the whey and other liquids from regular yogurt (3).

Because the straining process reduces the total volume, Greek yogurt takes significantly more milk than regular yogurt to make a batch of the same size.

Traditionally, the yogurt is strained in cloth bags up to three times until it reaches the desired texture. Modern production methods use centrifuges to achieve the same effect.

Some companies may use thickening agents or other dry ingredients, in which case the final product is referred to as fortified or Greek-style yogurt (3).

Because most of the liquid is removed, Greek yogurt is much thicker and tangier than regular yogurt. Its also generally more expensive since it requires more milk.

Summary
Regular and Greek yogurt are both fermented dairy products, but Greek yogurt is strained to make it much thicker and tangier than regular yogurt.

Regular and Greek yogurt have very different nutritional profiles. The table below compares 8 ounces (245 grams) of a low fat variety of each (4, 5):

Both yogurts are also an excellent source of magnesium, vitamin B12, and iodine (6).

As you can see, Greek yogurt contains about half the carbs and sugar as regular yogurt while packing almost twice as much protein. It also has less calcium and sodium.

These differences are a result of the yogurts straining process.

On the one hand, eliminating the whey from Greek yogurt removes some of its lactose, reducing its overall carb and sugar content. On the other hand, protein remains intact throughout the straining process, so Greek yogurts density provides much more protein.

Keep in mind that the comparison above is based on low fat versions of both products. Those made with whole milk provide much more fat and calories.

For example, the same serving of regular yogurt made with whole milk provides 8 grams of fat, while the same serving of whole milk Greek yogurt packs 12.25 grams doubling and nearly tripling their fat contents, respectively (7, 8).

Summary
Greek yogurt packs twice as much protein and about half the amount of carbs and sugar as regular yogurt.

Greek and regular yogurt share numerous health benefits due to their probiotics and protein.

Rich in probiotics

Probiotics are friendly bacteria found in fermented foods like yogurt (1, 9).

They aid digestive health by balancing your gut microbiome the friendly bacteria in your digestive system which may reduce your risk of inflammation and various illnesses (6, 9, 10).

Several studies suggest that a balanced gut microbiome may stimulate and/or modulate your immune system and protect against allergies, diarrhea, depression, and type 2 diabetes (9, 11, 12, 13).

Suitable for people with lactose intolerance

People with lactose intolerance usually experience uncomfortable digestive symptoms, including bloating and diarrhea, if they eat dairy products.

However, they may tolerate yogurt because its probiotics support lactose digestion (6, 14, 15).

Moreover, Greek yogurts naturally lower lactose content may make it especially suitable for people with this condition.

May protect heart health

Yogurt may improve heart disease risk factors, including high blood pressure and cholesterol.

Fermented dairy intake is associated with a lower risk of plaque buildup and artery stiffness, which are linked to high blood pressure (16).

A study in 73,882 adults with high blood pressure determined that eating 2 or more servings of yogurt per week were associated with a 21% lower risk of stroke in men and 17% in women, compared with those who ate less than 1 serving per month (16).

Similarly, in a study in 1,981 healthy men, those with higher intakes of fermented dairy products had a 27% lower risk of heart disease than those with lower intakes. The study also found that non-fermented dairy was associated with a greater risk (17).

Probiotics may likewise help lower cholesterol levels by inhibiting certain enzymes (1).

A study in 60 people with type 2 diabetes showed that a daily intake of 10.5 ounces (300 grams) of yogurt with probiotics caused a 4.5% and 7.5% decrease in total and LDL (bad) cholesterol levels, respectively, compared with a control group (18).

May aid weight loss

Research links yogurt to less body weight, body fat, and weight gain (6).

Its probiotics boost the proportion of healthy bacteria in your gut, which may contribute to weight management, fat distribution, and sugar and fat metabolism (19).

Whats more, both regular and Greek yogurt are excellent sources of protein.

High protein intake leads to prolonged feelings of fullness, which may decrease your calorie intake. In turn, this may promote weight loss (20, 21).

For example, one small study in 15 healthy women determined that a Greek yogurt snack containing 24 grams of protein reduced hunger and delayed the timing of the subsequent meal, compared with a low protein snack (22).

Nonetheless, many commercial brands pack significant amounts of added sugar, which may hinder your weight loss goals (23).

Summary
Both regular and Greek yogurt may aid digestion, heart health, and weight loss.

Regular and Greek yogurt are particularly versatile. While both can be enjoyed alone or mixed with fruit, nuts, or granola, theyre used differently in recipes.

For instance, due to its thickness, Greek yogurt is a common ingredient in dips and sauces like tzatziki, which is a staple in Greek cuisine.

Additionally, you can use it to replace mayonnaise, sour cream, and buttermilk in most recipes, though it may curdle at high temperatures. Its texture also makes it great for baking, especially if you want a moist, dense texture.

In contrast, regular yogurt is commonly used in smoothies (Greek yogurt is still a good option too), dressings, and other viscous dishes. For example, you can make a scrumptious marinade for chicken by mixing it with lemon juice and spices.

Summary
When cooking, Greek yogurt is best for dips, sauces, and baked goods, while regular yogurt is preferable for smoothies, dressings, and marinades.

Regular and Greek yogurt are both nutrient-dense foods that make an excellent snack and healthy addition to your diet.

Nevertheless, sweetened yogurts of either variety are packed with added sugar. Chronic high sugar intake may lead to unwanted weight gain, as well as cavities, type 2 diabetes, and heart disease (23, 24).

As such, its best to choose plain yogurts to moderate your intake of added sugar. If you prefer, you can add a drizzle of honey or a bit of fruit to sweeten it on your own.

If youre looking to boost your protein intake, Greek yogurt is ideal. Regular, low fat yogurt may be best for anyone looking to keep their calorie and protein intake in check.

As both are healthy, you should choose the one that fits your dietary needs.

Summary
Both regular and Greek yogurt are highly nutritious, though you should be mindful of added sugars. Its best to buy a plain variety of whichever kind you prefer, then sweeten it on your own if you desire.

Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar and a much thicker consistency.

Both types pack probiotics and support digestion, weight loss, and heart health.

Given that each is healthy, you should simply choose whichever type you prefer though its best to avoid products with lots of added sugar.