Is Greek Yogurt Good for You?
Lindsay Knake
| 3 min read
Key Takeaways
- Greek yogurt packs roughly twice the protein of regular yogurt, helping build muscle, strengthen bones and support the immune system.
- It’s a good source of calcium and live probiotic cultures, which promote bone health, gut health and a balanced immune response.
- Choose plain, unsweetened varieties, check for the Live & Active Cultures seal and add fruit or a modest drizzle of honey or maple syrup to keep added sugars under 10% of daily calories.
Yogurt is a popular option for breakfast and snacks. Greek yogurt, particularly, is known as a health food.
Yogurt has been around for millennia; it’s made from milk and live, healthy bacteria cultures Streptococcus thermophilus and Lactobacillus bulgaricus, which are fermented. Greek yogurt is strained and has a richer, creamier texture than traditional yogurt. It has a tangy, often tart taste, especially plain and unsweetened.
What does this mean for health; is Greek yogurt good for you? Here is a look at the health benefits of Greek yogurt and ways to enjoy it.
Nutrients in Greek yogurt
Per the U.S. Department of Agriculture, 100 grams (g) or 0.44 cups of plain, nonfat, unsweetened Greek yogurt contains on average:
- 59 calories
- 0.17 g of fat
- 3.27 g sugar
- 10 g protein
- 36 g sodium
- 111 mg calcium
- 141 mg potassium
Protein
With its high protein content, Greek yogurt typically has about twice as much of the macronutrient than traditional yogurt, according to the Cleveland Clinic.
Protein is an essential macronutrient for maintaining and building muscle mass and bone strength, supporting your immune system, helping the body recover from illness and injury and regulating hormones. The Recommended Dietary Allowance (RDA) of protein for the average adult is 0.36 grams per pound of body weight. That’s about 54 grams for a 150-pound person.
Calcium
Calcium is an important mineral for healthy bones and teeth, and it also is key for muscle contraction, blood clotting, regular heart rhythm and nerve function. This mineral can help reduce the risk of developing osteoporosis, according to the Cleveland Clinic.
The RDA for calcium for most adults is about 1,000 milligrams a day. Greek yogurt is a good source of calcium, which is the most common mineral in your body.
Probiotics
Probiotics are live bacteria and yeasts that help keep your microbiome healthy by aiding in digestion and nutrient absorption. These live bacteria also help break down food to create essential nutrients and support a healthy gut microbiome, which is associated with better immune function and an anti-inflammatory response.
The fermentation process and live cultures added to yogurt make Greek yogurt a good source of probiotics.
How to pick out Greek yogurt
Look for plain or unsweetened Greek yogurt. Sweetened and flavored yogurt can contain a lot of added sugars, and no more than 10% of your daily calories should come from added sugars. You can add fruit and a sweetener such as maple syrup or honey to add your own flavor and control the amount of added sugars.
Check the label and look for milk and/or cream and live active cultures on the ingredients list. The Live & Active Cultures (LAC) seal indicates the product has at least 100 million healthy bacteria cultures per gram at the time of manufacture.
Ways to eat Greek yogurt
Unsweetened and unflavored yogurt can be tart. Here are a few ways to enjoy Greek yogurt:
- Add fresh fruit, vanilla extract and honey or maple syrup with a low-sugar granola for breakfast or a snack.
- Add Greek yogurt to fruit smoothies.
- Make cucumber yogurt dip with grated cucumber, lemon juice and garlic to add to sandwiches or as a vegetable dip.
- Use Greek yogurt in place of sour cream or mayonnaise in homemade dips and dressings or in desserts.
Image: Getty Images
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