Greek Yogurt
A strained dairy product with roughly double the protein of regular yogurt, plus calcium and live bacterial cultures.
What Greek Yogurt Provides
Greek yogurt is made by straining regular yogurt to remove whey, which concentrates the protein and gives it a thicker texture. A cup of plain non-fat Greek yogurt provides around 23 g of protein for relatively few calories, along with calcium and B12. If it contains live cultures, it also delivers beneficial bacteria.
Nutrition Highlights
Protein
One cup provides about 23 g of protein — roughly double that of regular yogurt and comparable to a small serving of meat. Protein contributes to the growth and maintenance of muscle mass.
Calcium
A cup supplies roughly 264 mg of calcium. Calcium is needed for the maintenance of normal bones and teeth and contributes to normal muscle function.
Live Cultures
Yogurt with live and active cultures contains bacteria such as Lactobacillus and Streptococcus thermophilus. These are being studied for their potential role in digestive health and in the gut microbiome.
Vitamin B12
About 1.5 µg of vitamin B12 per cup, a substantial share of the daily requirement. B12 is needed for normal red blood cell formation and nerve function, and it occurs naturally only in animal-derived foods.
How to Include Greek Yogurt in a Balanced Diet
- Topped with berries, nuts, and a drizzle of honey.
- Used as a base for overnight oats or chia pudding.
- Swapped for sour cream in dips and dressings.
- Blended into smoothies for protein and creaminess.
- Layered with fruit and oats as a simple parfait.
Who Might Want to Watch Portions
Milk-based yogurt is unsuitable for people with a dairy allergy or lactose intolerance, though strained Greek yogurt is lower in lactose than regular yogurt. Choose plain varieties where possible: flavoured versions can contain as much added sugar as a dessert. People watching sodium should note that some brands add salt.