Try keeping a container of Greek yogurt in your fridge so you always have a healthy source of protein on hand. Fisberg M, Machado R. History of yogurt and current patterns of consumption. Nutr Rev. doi: Department of Agriculture. Yogurt, Greek, plain, lowfat. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss.

J Obes Metab Syndr. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit.

Cifelli CJ, Agarwal S, Fulgoni VL. Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in american children and adults. Laird E, Molloy AM, McNulty H, et al. Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults.

Osteoporos Int. Ong AM, Kang K, Weiler HA, Morin SN. Fermented milk products and bone health in postmenopausal women: a systematic review of randomized controlled trials, prospective cohorts, and case-control studies.

Adv Nutr. Bridge AD, Brown J, Snider H, Ward WE, Roy BD, Josse AR. Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males - a secondary analysis from a randomized trial.

Appl Physiol Nutr Metab. van Vliet S, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption.

Vien S, Fabek H, Yamagishi Y, Lee YT, Luhovyy BL, Anderson GH. Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.

Le Roy CI, Kurilshikov A, Leeming ER, et al. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome. BMC Microbiol. Lisko DJ, Johnston GP, Johnston CG.

Effects of dietary yogurt on the healthy human gastrointestinal Gi microbiome. International Dairy Foods Association. Live and Active Cultures Seal. Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H. Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A randomized controlled trial.

Clin Nutr ESPEN. National Institutes of Health. Bailey RL, Parker EA, Rhodes DG, et al. Estimating sodium and potassium intakes and their ratio in the american diet: data from the — nhanes J Nutr. Saborido R, Leis R. Nutr Hosp.

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By Jillian Kubala, RD. Jillian Kubala, RD. Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes.

In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

health's editorial guidelines. Medically reviewed by Kayla Girgen, RD. Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery.

learn more. Plus, it's super thick and creamy, which adds a little oomph to your blend. Per serving: 90 calories, 0 g fat 0 g sat , 5 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 18 g protein. At only calories, five grams of sugar, and 15 grams of protein per cup, Oikos makes a perfectly balanced snack.

Add your own fresh fruit for even more flavor. Per serving: calories, 0 g fat 0 g sat , 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein. Stonyfield has a similar nutritional profile to Oikos, but is certified organic.

Per serving: 90 calories, 0 g fat 0 g sat , 7 g carbs, 5 g sugar, 60 mg sodium, 0 g fiber, 15 g protein. This one is similar in nutrition to Stonyfield and Oikos, but with some extra calories from the flavoring, according to Taub-Dix.

It's a good pick for Greek yogurt skeptics, since the flavoring does make it tastier. Per serving: calories, 0 g fat 0 g sat , 10 g carbs, 7 g sugar, 75 mg sodium, 0 g fiber, 15 g protein. Kroger's store brand option might be less expensive—but still has a nutritional profile similar to leading brands, says Taub-Dix.

P er serving: calories, 0 g fat 0 g sat , 7 g carbs, 7 g sugar, 60 mg sodium, 0 g fiber, 17 g protein. Whether you need a base for smoothies, a way to add creaminess to baked goods, or the makings of a good parfait, this triple-strained, high-protein option is a solid pick time and time again.

Per serving: 90 calories, 0 fat 0 g sat , 6 g carbs, 4 g sugar, 65 mg sodium, 0 g fiber, 16 g protein. With only two measly grams of sugar, this one claims the title of the lowest amount of sugar on the list.

There's just a touch of stevia and all the creamy deliciousness that you want in a Greek yogurt. Per serving: 90 calories, 2 g fat 1. One serving of this Greek yogurt provides 46 percent of your daily protein needs and 20 percent of your daily calcium needs, says dietitian Jenna Appel , RD. She uses it as a replacement for sour cream on taco night.

Per serving: calories, 0 g fat 0 g sat , 7 g carbs, 6 g sugar, 70 mg sodium, 0 g fiber, 22 g protein. Since it's made with real milk, though, people avoiding dairy may want to skip this one. Per serving: calories, 10 g fat 7 g sat , 11 g carbs, 11 g sugar, mg sodium, 0 g fiber, 8 g protein.

Per serving: calories, 4 g fat 2. Your Nightstand's Missing This High-Tech Vibrator. Shop Jennifer Garner's Favorite Kitchen Appliance.

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Skip to Content Health Fitness Beauty Life Relationships. sign in. Greek yogurt starts with the same ingredients as regular yogurt, explains Meredith Rofheart , RD, a registered dietician at Culina Health , but it's strained after fermentation, resulting in a yogurt with about twice as much protein as its regular counterpart.

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Is this true, though? Should you always go for Greek yogurt, and what's the best way to eat it to maximize its health benefits?

Here, a registered dietitian breaks down what you need to know. Pictured Recipe: Strawberry-Chocolate Greek Yogurt Bark. Greek yogurt is similar to regular yogurt but contains less liquid and has a denser texture.

Here is the nutrition breakdown for one 7-ounce container of plain, low-fat Greek yogurt, according to the USDA :. This nutrition information may vary depending on the manufacturer. In general, Greek yogurt is healthy. However, the healthiness of Greek yogurt also depends on what it's paired with , the quantity you're eating and the type you choose.

It's possible to turn your good-for-you Greek yogurt bowl into a sugary one, which can spike blood sugar as a result. Combining Greek yogurt with nutritious foods and toppings can boost a bowl's nutritional value and flavor without adding sugar, refined carbohydrates and saturated fat.

Protein is a macronutrient necessary for building and maintaining muscle mass as you age. This is especially important for people struggling to get enough protein daily. Despite its lack of whey, Greek yogurt is more protein-rich than regular yogurt.

She recommends consuming protein throughout the day to keep your brain sharp and your energy and hunger levels stable. Greek yogurt is a great way to help meet your body's protein needs. A container of Greek yogurt packs about milligrams of calcium, making it a good-to-excellent source of the bone-maintaining mineral depending on your age; females over 50 have higher calcium needs, and so do both males and females over 70, per the National Institutes of Health.

If you're looking to get more calcium into your diet , though, you may want to consider regular yogurt. That's because some of the calcium is in the liquid, which is strained off in Greek varieties, Jones says. Overall, here's what that means for you: "Individuals with health goals tied to bone health may desire to eat regular yogurt instead, and to then increase protein intake by getting it in their diet in other ways," Jones suggests.

Greek yogurt is rich in protein and low in sugar and carbohydrates. The aforementioned protein benefits are a boon to your health in ways beyond maintaining and building muscle mass.

This can come in handy in the morning if you regularly skip breakfast or grab something like a pastry, and also if you typically reach for snacks that are higher in carbohydrates like crackers or chips in the afternoon.

Making a small Greek yogurt bowl instead can give you more staying power. Greek yogurt also provides a source of gut-healthy bacteria , or probiotics. Eating foods with probiotics can help keep your microbiome or the community of microorganisms in your gut healthy, aid in digestion and support your immune system, according to the National Center for Complementary and Integrative Health.

Always check labels when shopping for Greek yogurt at the grocery store. You can also make your own Greek yogurt at home. You'll also benefit from a little fat, so don't go fat-free.

Some ideas for enjoying it and keeping it healthy? Greek yogurt also makes these Greek-Inspired Burgers with Herb-Feta Sauce really sing. Other ideas? Pair Greek yogurt with popular combinations and foods—nuts and seeds work well as toppings, while yogurt dip or sauce tastes great with eggs, avocado, smoked or grilled salmon and green vegetables like broccoli, spinach and Brussels sprouts.

Greek yogurt contains more protein compared to regular yogurt. It's also a good source of calcium and provides probiotics that are good for your gut health.

Choose plain Greek yogurt when you can and add yummy toppings on your own, such as nuts and seeds, fruit or even a few chocolate chips. Use limited data to select advertising. Create profiles for personalised advertising.

Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Greek yogurt is a good source of protein and several vitamins and minerals.

Here is the nutrition breakdown for a seven-ounce serving of low-fat, plain, unsweetened Greek yogurt:. Greek yogurt contains a variety of nutrients, but is particularly rich in protein, vitamins B2, B5, and B12, as well as the minerals selenium, phosphorus, calcium, and zinc, all of which play important roles in health.

For example, zinc is needed for immune function, cell division, and protein and DNA synthesis, while calcium is required for skeletal health, muscle function, nerve transmission, and more. Department of Health and Human Services because it's commonly underconsumed by Americans.

Potassium is required for essential functions such as blood pressure regulation, so including foods and drinks that contain potassium in your diet is a smart way to support and protect your health. Unsweetened Greek yogurt is lower in carbs than regular yogurt, which makes it a better choice for people who have trouble regulating their blood sugar.

However, sweetened Greek yogurt products can be very high in added sugar, which is an ingredient that should be limited in any healthy diet. Greek yogurt is available in different fat percentages, such as skim, low-fat, and full-fat, all of which can fit into a well-rounded diet.

While some people with lactose intolerance can consume small amounts of fermented dairy products without incident, others who are particularly sensitive to lactose may experience symptoms like bloating, gas, and diarrhea after consuming dairy products, including yogurt.

It should also be avoided by people following dietary patterns that exclude dairy products, such as paleo diets. Greek yogurt is a versatile ingredient that can be enjoyed in both sweet and savory meals and snacks.

Here are a few ways to consume Greek yogurt:. Plus, Greek yogurt intake has been linked to several health benefits, such as protecting against fracture risk, improving overall diet quality, and supporting a healthy body weight.

Greek yogurt is a versatile ingredient that can be incorporated into sweet and savory recipes, including smoothies, chia pudding, soups, and more. Try keeping a container of Greek yogurt in your fridge so you always have a healthy source of protein on hand.

Fisberg M, Machado R. History of yogurt and current patterns of consumption. Nutr Rev. doi: Department of Agriculture. Yogurt, Greek, plain, lowfat. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss.

J Obes Metab Syndr. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit. Cifelli CJ, Agarwal S, Fulgoni VL. Association of yogurt consumption with nutrient intakes, nutrient adequacy, and diet quality in american children and adults.

Laird E, Molloy AM, McNulty H, et al. Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults. Osteoporos Int. Ong AM, Kang K, Weiler HA, Morin SN. Fermented milk products and bone health in postmenopausal women: a systematic review of randomized controlled trials, prospective cohorts, and case-control studies.

Adv Nutr. Bridge AD, Brown J, Snider H, Ward WE, Roy BD, Josse AR. Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males - a secondary analysis from a randomized trial.

Appl Physiol Nutr Metab. van Vliet S, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Vien S, Fabek H, Yamagishi Y, Lee YT, Luhovyy BL, Anderson GH. Role of single serving form of dairy on satiety and postprandial glycaemia in young and older healthy adults.

Le Roy CI, Kurilshikov A, Leeming ER, et al. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome. BMC Microbiol. Lisko DJ, Johnston GP, Johnston CG. Effects of dietary yogurt on the healthy human gastrointestinal Gi microbiome. International Dairy Foods Association.

Live and Active Cultures Seal. Mirjalili M, Salari Sharif A, Sangouni AA, Emtiazi H, Mozaffari-Khosravi H. Effect of probiotic yogurt consumption on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A randomized controlled trial.

Clin Nutr ESPEN. National Institutes of Health. Bailey RL, Parker EA, Rhodes DG, et al. Estimating sodium and potassium intakes and their ratio in the american diet: data from the — nhanes J Nutr. Saborido R, Leis R.

Nutr Hosp. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance.