If you are choosing plain, nonfat, or low-fat forms of yogurt, both Greek and regular yogurt are healthy choices. But they offer different benefits, so let’s take a quick look at the differences, and then you can make your choice.
|Nutrient*||Greek (nonfat)||Regular (nonfat)|
|Protein||15 gm||8 gm|
|Sugar||6 gm||12 gm|
|Calcium||15% DV||30% DV|
|Vitamin D||0% DV||0% DV|
Greek yogurt is strained, which removes much of the liquid whey, lactose, and sugar, leading to its thick consistency. Also, you can see from the table above that Greek yogurt has nearly twice the protein and half the sugar, which is a benefit if you are watching your weight. The higher protein content of Greek yogurt will keep you feeling full longer.
Regular yogurt does have the edge when it comes to calcium, providing 30% of our daily value (DV) for calcium. If you are concerned with your calcium intake, just add milk, seeds, and almonds to your daily intake.
I do not favor the flavored yogurts of either type, mainly because of the added sugar and additives. I find it best to purchase plain yogurt and add my own fruit and/or cereal (try toasted oatmeal).
TIP: I often purchase the large containers of nonfat Greek yogurt and then I freeze it in ice cube trays. When I want to make a smoothie I just pop a few cubes into the blender. You can also use these cubes to thicken a sauce.
*comparing approximately 6 ounce serving size.