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Yogurt is an incredibly popular dairy product.
In 2020, Americans spent more than $7 billion on yogurt, and around 45% of those sales were Greek yogurt. Thanks to its unique flavor, Greek yogurt continues to grow in popularity, leading more and more people to wonder "what is Greek yogurt vs regular yogurt?" This guide will break down the differences and similarities between the two delicious foods and review the nutrients and health benefits of yogurt.
How is yogurt made?
Regular and Greek yogurt begins the same way--with fresh milk. Cabot's farmers use only pure milk to ensure smoothness and richness inour yogurts, but dairies may also combine other things with the milk base in some cases. What is the same among all brands is the starter culture made up of beneficial bacteria. Once mixed with fresh milk, the starter begins turning the naturally occurring lactose sugar in milk into lactic acid. This process is called culturing or fermenting and is also used to produce sour cream and buttermilk.
What is regular yogurt?
Regular yogurtis a blend of fresh milk and starter bacteria.The mixture fermentsuntil the acidity level reaches 4.5. This amount of acidity gives regular yogurt a hint of a sour tang but an overall mild flavor.
What is Greek yogurt?
Greek yogurt starts out the same as regular yogurt and then is transformed into a more dense and higher protein yogurt in one of two ways. Greek yogurt can either be made by straining regular yogurt to remove additional whey and liquids or by adding ingredients like whey protein and milk protein concentrate to regular yogurt until it is a thicker consistency. No matter how it is made, a tangy creamy yogurt is produced and because more ingredients and labor go into making it, Greek yogurt usually costs more.
Is yogurt good for you?
The straining process gives Greek yogurt a different nutritional profile than regular yogurt. A serving of Greek yogurt usually has half the carbs and twice the protein. The more intense flavor may allow dairies to add less sodium for flavor. Regular yogurt made with whole milk usually offers more calcium per serving than Greek yogurt that starts with whole milk.
Look at the table below to see how Cabot Plain Nonfat Yogurt compares to Cabot Lowfat Plain Greek Yogurt.
Both regular and Greek yogurt can be a good addition to a healthy diet. From a nutritional perspective, which type is best depends on your overall dietary needs. People limiting their calorie intake may prefer regular yogurt, while those following a high-protein, low-carb diet may wish to opt for plain Greek yogurt.
How are they used differently in baking or cooking?
Because Greek yogurt and regular yogurt have different flavor profiles and textures, their uses for cooking and baking vary. Forcookingand baking, Greek yogurt is commonly used for:
- Sauces:Greek yogurt's consistency can give sauces like the one on ourBeef Stroganoffa rich, creamy texture.
- Dips:Greek yogurt makes a creamy, rich base for a dip and is the key ingredient in classicGreek Yogurt Tzatziki.
- Baked goods:When mixed into batters, Greek yogurt adds moisture for denser results. It goes great in many kinds of treats, includingcarrot cakeandmarbled brownies.
- Icings:Greek yogurt can give frostings and icings a thick, decadent texture. See for yourself with ourChocolate Layer Cake with Chocolate Frosting, which features Greek yogurt in both the cake and the icing.
- Substitutions:You can use Greek yogurt as a substitute for other foods like mayonnaise, sour cream or buttermilk to add probiotics and other nutrients and potentially reduce calories. Oursubstitution guidegives you a rundown on how to replace other foods with Greek yogurt.
Regular yogurt is commonly used for:
- Smoothies:With its sweetness and light consistency, regular yogurt blends well with other ingredients and can serve as the base of a delicious smoothie.
- Dressings:Plain regular yogurt can be mixed with herbs and spices to create creamy dressings with less fat and calories than processed store-bought products. Some fruit flavors also work well as the key ingredient for dressings for savory main dishes as well as fruit salads.
- Viscous desserts:Regular yogurt can be used to make a variety of light, creamy desserts from puddings to layers in trifles. It also works well in fillings for cakes and cupcakes.
- Marinades:Infuse flavor into chicken and other foods by mixing regular plain yogurt with lemon juice and spices. The lightness of regular yogurt allows it to thoroughly coat poultry or meat.
- Breakfast bowls:Regular yogurt can be the star of a breakfast bowl that features fruit or granola.
Key Takeaways
- How is yogurt made?Yogurt is milk that goes through a culturing process with a starter culture to convert its lactose to lactic acid. Greek yogurt is regular yogurt that has a thicker, more dense consistencydue to a filtering processthat removes whey and liquids or through the addition of whey protein and milk protein concentrates.
- Is yogurt good for you?Both yogurt and Greek yogurt are sources of probiotics and nutrients. Greek yogurt comes out on top for protein content and has fewer carbs and sugar, while plain yogurt typically provides more potassium and calcium.
- How are they used differently in baking or cooking?Greek yogurt often goes in recipes to increase texture, provide moisture or serve as a substitute for mayonnaise, sour cream or buttermilk. It can be used in everything from savory dishes toice cream. Plain regular yogurt is lighter and often mixed into smoothies, dressings and lighter dishes.
Now that you know the difference between regular and Greek yogurt, you're ready to start experimenting with new ways to enjoy these delicious, nutritious foods.
FAQs
Yogurt is milk that goes through a culturing process with a starter culture to convert its lactose to lactic acid. Greek yogurt is regular yogurt that has a thicker, more dense consistency due to a filtering process that removes whey and liquids or through the addition of whey protein and milk protein concentrates.
Is Greek yogurt really better for you than regular yogurt? ›
Greek yogurt can contain twice as much protein per serving as regular yogurt. Protein is an important part of a healthy diet and helps keep you fuller longer. If either type of yogurt has added fruits or toppings, the sugar content can be higher than normal, but typically, Greek yogurt is lower in sugar and carbs.
Why can I eat Greek yogurt but not regular yogurt? ›
Because of its straining and fermentation processes, Greek yogurt has less lactose than regular yogurt, milk and even ice cream. Its live and active cultures help break down the lactose it contains, making it easier to digest.
What yogurt is the healthiest? ›
While any type of yogurt can fit in a healthy diet, Greek yogurt and skyr (Icelandic yogurt) are the healthiest choices because they tend to be lower in sugar and higher in protein, says registered dietitian Jamie Nadeau.
Which yogurt has more probiotics Greek or regular? ›
The internet is full of popular science articles claiming that Greek yogurt has fewer probiotics than regular yogurt because straining supposedly removes beneficial bacteria along with the whey. However, no scientific studies support this claim.
Is it okay to eat Greek yogurt every day? ›
"There are really not any risks when you eat Greek yogurt every day limiting it to two servings a day. However, you may not get the benefits if you choose the wrong Greek yogurt," says Elena Paravantes, RDN and creator of OliveTomato.com. "Greek yogurt should only contain milk and or cream and live cultures.
Which yogurt is best for weight loss? ›
Greek yogurt is often considered the best kind for weight loss given its muscle-preserving and satiating high-protein content-about double that of regular yogurt. However, Greek yogurt loses more calcium during the straining process. On the other hand, its thick texture makes it perfect for dips and smoothies.
What is the best yogurt for seniors? ›
Plain Greek yogurt
Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection. Plain, unsweetened Greek yogurt is highly versatile.
Is Greek yogurt good for your gut? ›
The Bottom Line. 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.
Can I replace Greek yogurt with regular yogurt? ›
It depends on the recipe, but plain, unsweetened yogurt will work as a substitute for Greek yogurt. Plain yogurt is slightly less thick and less tangy, but when used in baking there isn't much difference in taste. Use whole-fat, plain varieties with no sweeteners.
Greek yogurt is already anti-inflammatory as is, but adding granola or mixed berries brings it to the next level.
What is the best yogurt for gut health? ›
Kefir. This type of yogurt contains added probiotics. It has a greater variety of bacteria and yeasts compared to other yogurts. Kefir is fermented with clusters of microbes called kefir grains.
What yogurt should you eat everyday? ›
Both plain unsweetened low fat and full fat yogurt can be healthy. You can choose which type to eat based on your dietary habits, food preferences, and calorie goals. Yogurt can be made from reduced fat or full fat milk. Reduced fat yogurt is only lower in calories if it has no added sugar.
Why is fa*ge yogurt so expensive? ›
fa*ge is actually made in Greece, but most supermarket brands are merely 'Greek Style' and could be made anywhere. That is why fa*ge is more expensive.
Is it better to eat Greek yogurt or regular yogurt? ›
Both yogurt and Greek yogurt are sources of probiotics and nutrients. Greek yogurt comes out on top for protein content and has fewer carbs and sugar, while plain yogurt typically provides more potassium and calcium. How are they used differently in baking or cooking?
Is Greek yogurt a carb or protein? ›
Greek yogurt is a protein-rich dairy product that's high in many nutrients like vitamin B12, calcium, and selenium. But, its nutritional value and health benefits can vary depending on the brand you choose. Greek yogurt is an excellent source of a number of nutrients and may even offer a few health benefits.
Is Greek yogurt good or bad for weight loss? ›
Greek yogurt is protein-rich, so it may help people feel fuller for longer. Research suggests that people may eat less throughout the day after a meal that is high in protein. A further study found that increasing dietary protein lead people to consume fewer calories overall, which contributed to greater weight loss.
Is 0 fat Greek yogurt healthy? ›
If your diet consists of about 1,800 calories a day, then a 6-ounce container of fat-free Greek yogurt will be a great high-protein, low-carb snack. But if you eat more calories (about 2,200 to 2,400 calories a day), full-fat Greek yogurt (vs. nonfat) might be a better option.
Why is Greek yogurt so much better in Greece? ›
Traditionally, yogurt from Greece can be made with sheep's or cow's milk. Usually, the Greek yogurt people buy at the grocery store is made from cow's milk. The biggest difference between Greek yogurt and other yogurts is that Greek yogurt is strained, removing the whey and creating a creamier, thicker texture.
Why is Greek yogurt better than eggs? ›
Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you'd find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health.
