Greek Yogurt vs Regular Yogurt: Which is Healthier

by John Staughton (BASc, BFA) last updated -

The debate of Greek yogurt vs regular yogurt has been going on for generations, but there are some clear differences that you should understand before you add either to your daily diet.

Greek Yogurt vs Regular Yogurt

Both Greek yogurt and regular yogurt may come from the same source, but their flavor and nutritional content vary significantly.

Greek Yogurt

  • When Greek yogurt is produced, rather than allowing the liquid whey to be combined with the end product, the whey is strained off of it, resulting in a denser and tangier form of yogurt.
  • By removing the whey and excess lactose, Greek yogurt retains twice as many proteins as regular yogurt, but significantly fewer carbohydrates, sugars, and sodium. [1]
  • Many people use Greek yogurt as a protein replacement, particularly if they are vegan or vegetarian.
  • In terms of calories, Greek yogurt has 60 calories per 100 grams. That being said, full-fat Greek yogurt will have more fat than its regular cousin, as well as lower levels of certain key minerals. Fortunately, there are low-fat varieties of Greek yogurt that are both a delicious and healthy snack.
Greek yogurt and regular yogurt in two separate bowls

Greek yogurt is more concentrated as it has more protein than regular yogurt. Photo Credit: Shutterstock


  • Greek yogurt can also be used as a replacement for fats in certain meals, such as butter, cream cheese or other oils. [2]
  • The unique flavor of Greek yogurt also means that it can be used in savory dishes, such as mixed in with spices to make a veggie dip or as a topping instead of sour cream or additional cheese.

Regular Yogurt

  • Regular yogurt, on the other hand, allows the excess lactose and whey to be mixed in, rather than removed, giving yogurt a slightly thinner consistency.
  • Regular yogurt has a higher amount of sodium, sugars, and carbohydrates.
  • Regular yogurt isn’t as versatile as the Greek variety, and tends to have a sweeter flavor, which is less appropriate for savory dishes.
  • Regular yogurt is often flavored, which adds to the sugar and calorie content. In terms of calories, regular yogurt has about 95 calories per 100 grams. [3]


  • Yogurt is popularly used as a thickener for fruit smoothies and shakes, as well as chicken salads, dips and other sauces for a sweet addition.

When it comes to purchasing regular yogurt, you will save money, as opposed to the Greek variety, but with the ever-increasing popularity of Greek yogurt, the price points are beginning to get closer to one another. [4] Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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