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If you are a regular grocery shopper, chances are you have come across a variety of yogurts, from regular yogurt to plant-based options such as coconut and almond, to Greek yogurt , and even flavoured varieties. You can choose from many types of yogurt, and sometimes that is exactly where people struggle. What should you choose? What is healthy? So, let’s compare two of the most common varieties — Greek yogurt and regular yogurt — and see which ranks best when it comes to nutrition. Let’s go.

What is regular yogurt?

Regular yogurt is prepared by heating milk, adding live bacterial cultures, and leaving it to ferment until it reaches an acidic pH of about 4.6. By the end of the process, you get a creamy, tangy product rich in probiotics. Regular plain yogurt is slightly sour and has a lighter, more liquid consistency.

Nutritional profile of regular yogurt

According to the USDA, a 200-gram serving of contains:
Calories: 126
Carbs: 14 g
Sugar: 14 g
Protein: 10.5 g
Fat: 3.1 g

It contains 36% of the Daily Value (DV) of calcium.

What is Greek yogurt?

Greek yogurt is a more concentrated form of yogurt and is also known as strained yogurt, as it undergoes extra straining to remove whey and other liquids from regular yogurt. This results in a thick, smooth, velvety texture with a tangy taste. The straining process concentrates protein and also reduces lactose and carbs. This is why it may align with the health goals of those on a low-carb diet.

Nutritional profile of Greek yogurt

As per the USDA, a 200-gram serving of contains:

• Calories: 146
• Carbs: 7.9 g
• Sugar: 7.1 g
• Protein: 19.9 g
• Fat: 3.8 g

Greek yogurt provides 23% of the DV of calcium.

Which is healthier?

Regular yogurt and Greek yogurt are nutritionally similar, but their straining process, taste, and texture differ. Both yogurts contain probiotics, which means they are beneficial for gut health . A 2022 study published in the journal Foods found that yogurt may by balancing the gut microbiome. This can reduce the risk of inflammation and other illnesses. Both yogurts are also excellent sources of nutrients such as magnesium, vitamin B12, and iodine. Another 2021 study by University of South Australia researchers found that a daily dose of yoghurt could be the next go-to . “Dairy foods, especially yoghurt, may be capable of reducing blood pressure. This is because dairy foods contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in the regulation of blood pressure, UniSA researcher Dr Alexandra Wade said.

Greek yogurt may be beneficial for weight management, diabetes control, and post-workout needs, as it is high in protein and has a lower glycemic load compared to regular yogurt. In terms of calcium, which is essential for osteoporosis prevention, regular yogurt has the edge.

While both have similar nutritional profiles, Greek yogurt may have a slight upper hand due to its higher protein content. You can also swap regular dressings for Greek yogurt to cut calories without losing creaminess.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.