Health Benefits of Greek Yogurt, According to Nutritionists

Whether you mix it with shakesadd it to a dressinguse it for overnight oats, or simply enjoyed on its own, Greek yogurt is a super versatile ingredient that you can incorporate into your daily diet in many different and delicious ways. Here’s everything we know about whether or not Greek yogurt is good for you.

Greek yogurt differs from other yogurts because it goes through a straining process to remove the whey, a liquid that contains lactose. Because lactose is a naturally occurring sugar, strained Greek yogurt has less sugar than regular yogurt, and removing the whey results in a thicker, creamier yogurt with a tart taste.

So many have asked the question: is Greek yogurt really “good” for you? We asked RDNs for their thoughts on this popular breakfast and snack.

Is Greek Yogurt Good For You?

Yogurt, in general, contains probiotics and calcium that are excellent for gut healthbone health and heart health, says Melissa Perst, DCN, RDNnational media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention medical review board. “Lower sugar options are better choices for most people,” he adds, “and Greek yogurt is thicker than regular yogurt and tends to be higher in protein and generally lower in sugar.”

Greek Yogurt Nutrition Facts

While the following nutrients and vitamins may be present in most Greek yogurt you’ll find at the grocery store, keep in mind that low-fat or fat-free options may not share the same health benefits as regular Greek yogurt.

Here’s what nutrition experts know about Greek yogurt and all the good stuff in it:

high protein

Compared to regular yogurt, Greek yogurt has fewer carbs and nearly twice the protein, says Perst. By removing excess liquid whey and lactose (or natural sugars), a higher protein product is created.

The average Greek yogurt contains about 15 to 20 grams of protein per 6-ounce serving, or 30% of its recommended daily valuesays Keri Gans, MS, RDN, CDN, a registered dietitian nutritionist in New York City. “Protein helps transport oxygen throughout our bodies; builds, repairs and maintains muscle mass, and can help to feel satiety at mealtime.”

good source of calcium

A 6-ounce serving of Greek yogurt contains about 20% of the Recommended daily allowance for calciumsays Gans. “Calcium is important in the diet, as it helps build and maintain strong bones and teeth, as well as aids in blood clotting, muscle contractions, and nerve functions.”


thanks to your probiotics content, Greek yogurt is excellent for intestinal health. If your Greek yogurt contains “live, active cultures,” then it contains probiotics, Gans explains. “Probiotics can help balance a person’s gut microbiome and promote digestive health.” One study found that yogurt consumption was associated with a reduction visceral fat mass and positive changes in the gut microbiome.

In addition to probiotics, Greek yogurt also contains magnesium, b12 vitaminand iodine, adds Perst.

How to use Greek yogurt in meals

Greek yogurt can be enjoyed on its own as a snack or breakfast, with fruit and/or nuts, or added to a smoothie, says Gans. This apple crisp shake it is particularly delicious!

There are also some easy ways to substitute Greek yogurt for similar ingredients. For example. you can use it instead of mayonnaise in a tunachicken or egg saladGans suggests. Or, instead of sour cream on a baked potato, you can use Greek yogurt, she adds. “Greek yogurt can also be added to a salad dressing to make it creamier.”

Headshot of Madeleine Haase

cupcake, PreventionAn assistant editor at , she has a history of writing health topics from her experience as an editorial assistant at WebMD and from her personal research in college. She graduated from the University of Michigan with degrees in biopsychology, cognition, and neuroscience, and helps design strategies for success around the world. PreventionThe social media platforms of.

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