Greek Yogurt or Regular Yogurt

Greek Yogurt with Pecans and Honey

Today I had a member sit down and chat with me for a few minutes’ just about random things and she was talking about how she bought Greek yogurt to try instead of regular yogurt.  She had a few different flavors and said that it was terrible! Now I have never had Greek yogurt but I’m pretty fond of regular yogurt, banana is my favorite flavor, so I wanted to find out what is so different about these two dairy products!

Regular Yogurt

First let’s discuss the yogurt you eat on a regular basis. Normally I will have it for breakfast or a snack after working out to get a quick serving of protein. It’s great for a snack, breakfast or even combines with some dishes or salads for dressings. Yogurt, which is high is probiotics, is considered to be one of the healthiest foods around. One cup of regular yogurt will give you around 10 grams of protein and about 15 grams of carbohydrates.

Greek Yogurt

Greek yogurt has now been brought forward as a better kind of yogurt in some peoples’ eyes because of it protein amount.  A cup of Greek yogurt has about two times more protein content than regular yogurt. If a cup of regular yogurt will give you 10 grams of protein, while the least amount that Greek yogurt can give you is 20 grams of protein for the same yogurt amount.

Another advantage of Greek yogurt is that it has fewer carbohydrates. Many diet enthusiasts, and most especially individuals with diabetes would really love Greek yogurt because of the carbohydrate amounts. Regular yogurt contains about 15 to 17 grams of carbohydrate at an average, compared to Greek yogurt’s 9 grams.

Greek yogurt is creamier and thicker. This improvement in texture usually induces positive responses from people when the product reaches their taste buds. This smooth texture is achieved through triple straining. In this process, more whey and water are removed from the yogurt, resulting in a thicker product. Though unfortunately, some calcium is inadvertently removed in the process as well. Typical Greek yogurt made in Greece may use either sheep or cow’s milk. Imports to the US tend to stick with cow’s milk variants, since sheep’s milk has a tangier taste and may be disliked by those unfamiliar to it. Most US made versions of Greek yogurt use only cow’s milk.

The principle difference in creating Greek yogurt is that after the milk is heated and cultured, it is allowed to sit in muslin or cheesecloth bags, so that the whey filters out of the yogurt. You’ll note that some yogurts have an almost runny texture, or have liquid on the top when you open them. Greek yogurts don’t have this liquid because of the straining process.

Greek yogurt is an essential ingredient in the yogurt dips so loved by the Greeks and gaining popularity elsewhere. The traditional Tzatziki dip which combines yogurt with spices, cucumber, and garlic is that much better when you use Greek varieties rather than more standard US yogurts. You can even find some premade Tzatziki dips on the market, made in the traditional way, though it’s also quite easy to make your own.

Lastly, Greek yogurt is also said to be good for those with high blood pressure and those who have heart ailments, because it has a reduced amount of sodium in it. This type of yogurt cuts the usual sodium content of conventional yogurts by half.


1. Greek yogurt has more protein than regular yogurt.

2. Greek yogurt has fewer carbohydrates than regular yogurt.

3. Greek yogurt is a lot creamier and thicker than regular yogurt.

4. Greek yogurt undergoes a triple straining process, whereas regular yogurt only undergoes double straining.

5. Greek yogurt has less sodium than regular yogurt

6. Generally, Greek yogurt has less calcium than regular yogurt.

7. Greek yogurt is great when used in dressings and dips.

8. People often mix in things to plain Greek yogurt like honey and fruit.


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