Greek yogurt

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Greek yogurt is yogurt that has been strained to remove much of the liquid whey, which makes it thick, creamy and high in protein. Per 100 g, plain whole-milk Greek yogurt has about 9 g of protein, two and a half times more than regular whole-milk yogurt, with slightly fewer carbohydrates and a little less calcium. Like other yogurts with live cultures, it is often easier to digest than milk for people who have trouble with lactose, and the EU allows a health claim for exactly that.

Greek yogurt nutrition per 100 g: Greek vs regular

Nutrient	Greek, plain, whole milk	Greek, plain, low-fat	Regular plain yogurt, whole milk
Energy	97 kcal	73 kcal	61 kcal
Protein	9.0 g	10.0 g	3.5 g
Fat	5.0 g	1.9 g	3.3 g
Carbohydrate	4.0 g	3.9 g	4.7 g
Calcium	100 mg	115 mg	121 mg

Source: USDA FoodData Central, SR Legacy: “Yogurt, Greek, plain, whole milk” (FDC 171304), “Yogurt, Greek, plain, lowfat” (FDC 170903) and “Yogurt, plain, whole milk” (FDC 171284), checked 4 November 2026. Values rounded. Whole-milk Greek yogurt also gives 2.4 g saturated fat, 4 g sugars (naturally present milk sugar in the plain product), 135 mg phosphorus, 141 mg potassium, 0.75 µg vitamin B12, 0.28 mg riboflavin and 35 mg sodium per 100 g; the low-fat version has 3.6 g sugars.

A 150 g bowl of whole-milk Greek yogurt gives about 146 kcal, 13.5 g protein, 7.5 g fat and 150 mg calcium. The same bowl of low-fat Greek yogurt gives about 110 kcal and 15 g protein (calculated from the records above).

What straining does

Greek yogurt starts as ordinary yogurt. It is then strained through cloth or filters so that part of the whey, the watery liquid, drains away. What stays behind is denser, so every 100 g holds more protein and fat. The numbers in the table show the trade-off: the whey also takes some of the milk sugar and calcium with it, which is why Greek yogurt has a little less carbohydrate and calcium per 100 g than regular yogurt.

Glycemic index

Plain Greek yogurt is not listed in the international GI tables. With only about 4 g of carbohydrate per 100 g, mostly lactose, its effect on blood sugar is small. For reference, the same tables give full-fat milk a GI of 39 and fruit yogurt 41, both low. Sweetened and fruit-flavoured Greek yogurts contain added sugar, so check the label.

Health benefits: what the evidence says

• Lactose digestion. The EU authorises the claim “Live cultures in yogurt improve lactose digestion of the product in individuals who have difficulty digesting lactose”. The condition: the yogurt must contain at least 10⁸ (100 million) colony-forming units of live starter cultures, Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus, per gram (FSAI, based on the EFSA opinion). Such products may say “contains live yoghurt cultures”.
• Type 2 diabetes (US, qualified claim). On 1 March 2024 the US FDA announced a qualified health claim: eating yogurt regularly, at least 2 cups (3 servings) a week, may reduce the risk of type 2 diabetes, to be followed by the note that the supporting evidence is limited. This is a US qualified claim, not an EU-authorised one.
• Protein. At 9-10 g of protein per 100 g, Greek yogurt is an easy way to add protein to breakfast or snacks without cooking.
• Calcium and B vitamins. Greek yogurt still provides calcium, phosphorus, riboflavin and vitamin B12, though slightly less calcium than regular yogurt.
• “Probiotic” on the label. In the EU no probiotic health claim has been approved, and the word “probiotic” itself is treated as a health claim (FSAI). The lactose claim above is the one that applies to yogurt cultures.

Ayurveda: yogurt in the traditional system

In Usha and Vasant Lad’s food guidelines plain yogurt is on the list to avoid for all three doshas, while diluted yogurt is favoured: diluted and spiced, in moderation, for Vata; freshly made and diluted, in moderation, for Pitta; and diluted for Kapha. Thick strained yogurt is the opposite of diluted. If you follow this view, a small amount of Greek yogurt whisked with water and spices, as in a lassi, fits better than a thick bowl of it. This is a traditional view, not a clinical finding.

How to use Greek yogurt

• Breakfast: with oats, blueberries, a few walnuts and a pinch of cinnamon; add honey yourself rather than buying sweetened pots.
• Tzatziki: grated cucumber, garlic, dill, lemon and olive oil stirred into Greek yogurt.
• Instead of cream: a spoon on soups, curries, baked potatoes and chilli, or in salad dressings.
• With fish: a yogurt-dill sauce for salmon.
• Cooking tip: add yogurt to hot dishes off the heat, or warm it gently, so it does not split.
• Choose: plain, unsweetened, with “live cultures” on the label. Compare protein per 100 g; it shows how strained the product is.

Who should be careful

• Milk allergy. Greek yogurt contains milk proteins and is not suitable for people with a milk allergy.
• Lactose intolerance. Many people tolerate yogurt better than milk, but not everyone; start with a small portion.
• Pregnancy. The NHS advises pregnant women to avoid unpasteurised yogurt and other unpasteurised dairy because of the risk of listeria. Most supermarket yogurt is pasteurised; check the pack.
• Saturated fat and added sugar. Whole-milk Greek yogurt has 2.4 g of saturated fat per 100 g; low-fat versions have less. Flavoured versions can contain a lot of added sugar.

Related entries and articles

• Oats and blueberries – a classic yogurt breakfast
• Feta – another Greek dairy staple
• Cucumber – the base of tzatziki
• Mediterranean diet
• 7 healthy foods to eat for breakfast
• Natural remedies for better digestion

FAQ

Is Greek yogurt healthier than regular yogurt?

It is different rather than better. Plain Greek yogurt has about two and a half times more protein and slightly fewer carbohydrates per 100 g, while regular yogurt has a little more calcium and fewer calories (USDA). Both are good choices when plain and unsweetened.

Can I eat Greek yogurt if I am lactose intolerant?

Often yes. The EU accepts that live yogurt cultures improve the digestion of the lactose in the yogurt in people who have difficulty digesting lactose. Start with a small portion and see how you feel.

How much protein is in Greek yogurt?

About 9 g per 100 g for whole-milk and 10 g for low-fat plain Greek yogurt, so a 150 g bowl gives roughly 13.5-15 g. Regular plain yogurt has about 3.5 g per 100 g.

Sources

1. USDA FoodData Central, SR Legacy: Yogurt, Greek, plain, whole milk (FDC 171304). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Yogurt, Greek, plain, lowfat (FDC 170903). fdc.nal.usda.gov
3. USDA FoodData Central, SR Legacy: Yogurt, plain, whole milk (FDC 171284). fdc.nal.usda.gov
4. Food Safety Authority of Ireland: Probiotic health claims (live yoghurt cultures and lactose digestion). fsai.ie
5. EFSA NDA Panel (2010). Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion. EFSA Journal 8(10):1763. efsa.europa.eu
6. U.S. Food and Drug Administration: FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes, 1 March 2024. fda.gov
7. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
8. NHS: Foods to avoid in pregnancy. nhs.uk
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.