Greek Yogurt vs Regular Yogurt: Which Is Healthier?

Just a decade or two ago, your yogurt choices were pretty simple—maybe a few Dannon or Activia options, or perhaps a Gogurt in your lunch box. 

Today, the dairy aisle is packed with endless varieties—Greek or regular? Full-fat or fat-free? Dairy or non-dairy? Sweetened or unsweetened? With so many choices, it’s easy to feel overwhelmed, especially when they all seem so similar. 

To help you decide, this article breaks down the key differences between Greek yogurt vs regular yogurt, from nutritional value and cost to taste and texture.

Greek Yogurt vs Regular Yogurt

Despite its name, Greek yogurt—sometimes called “strained yogurt”—is not exclusive to Greece.

The name refers more to the straining process and thick, creamy texture rather than its place of origin. Variations of strained yogurt have been made in cultures around the world for centuries, including straggisto in Greece, süzme yoğurt in Turkey, labneh in many Middle Eastern countries, chaka in Afghanistan, and skyr in Iceland.

For the sake of simplicity, we’ll keep with the commonly used term “Greek yogurt.” 

Conversely, thinner, unstrained (“regular”) yogurt is commonly consumed—often as a drink or in cooking rather than eaten with a spoon—in various parts of the world, including the United States, Canada, France, Germany, Austria, parts of Asia, and Latin America.

But how else do these types of yogurt differ? Let’s take a look.

Processing

As with many discoveries, the invention of yogurt is believed to be accidental.

It’s thought that in a nomadic culture 5-10,000 years ago (possibly in the Middle East, Central Asia, or India), humans stored milk from domesticated cows, sheep, or goats in animal skins. This exposed the milk to naturally occurring bacteria, which—combined with warm temperatures—triggered fermentation, thickening the milk and creating yogurt.

Now, we understand the science behind this unintended process.

Both Greek and regular yogurt are made when heated dairy milk is combined with bacteria (Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus)—a process called fermentation or culturing.

Over time and heat (not too hot: just 108°-112°F), the bacteria convert the lactose sugar in milk into lactic acid, thickening the milk and giving yogurt its tangy flavor. Traditional yogurt-making involves bringing the milk to a higher temperature (180°F) first, then bringing it down to about 110°F for several hours. However, you can also make yogurt using a “cold start” method.

At this point, regular yogurt is completed, having a smoother and more runny consistency. 

An extra straining process is used to remove the liquid—mostly whey, which contains water, lactose, and some minerals—from the yogurt to make Greek yogurt. 

This process creates a thicker, creamier yogurt that is more concentrated in protein (primarily casein), making it higher in protein than regular yogurt.

However, commercial Greek yogurt now uses mechanical straining instead of the hand-straining of the past (which is still used in many cultures today). Some Greek yogurt brands also add back in milk protein concentrates to elevate protein content and make it thicker.

Nutritional Value

As mentioned, the additional processing (the removal of liquid whey) of Greek yogurt makes it higher in protein—but what are the other nutritional differences between Greek and regular yogurt?

As you can imagine, the nutritional value changes depending on whether you choose non-fat or full-fat yogurt—here’s a comparison of four types of unsweetened yogurt.

*Unsweetened and 100 grams (3.5oz)¹ https://fdc.nal.usda.gov/food-search?type=Foundation&query=yogurt 

As you can see, Greek yogurt has about double the amount of protein as regular yogurt, with similar amounts of fat (depending on if you choose non-fat versus full-fat).  Low-fat Greek yogurt and regular yogurt are somewhere in the middle.

Greek yogurt also has fewer carbohydrates and less calcium. This is because of the straining process, which removes some of the lactose carbohydrates and minerals. 

Of course, if you choose sweetened yogurt, the sugar content will be much higher. With unsweetened yogurt, the sugar listed is 100% naturally occurring sugar (lactose). Always look at the label to see if your yogurt contains added sugar (almost all flavored yogurts do!).

Overall, if you are looking for more protein, Greek yogurt is the clear winner.

Health Benefits

There are many health benefits associated with eating yogurt—both Greek and regular. 

Some of the main benefits of yogurt include:

Digestion: Both regular and Greek yogurt contain probiotics (as long as the yogurt was not pasteurized after culturing—look for “Live and active cultures” on the label), which benefit digestion and a healthy gut microbiome.

Some yogurt brands (Greek or otherwise) add extra probiotics, which you can look for on the label.

Weight management: Despite what the fat-phobic 2000s told us, full-fat yogurt is a healthier choice for weight management.

Full-fat yogurt can support weight management by promoting satiety, which may help reduce overall calorie intake. Greek yogurt may help with weight loss more than regular due to its higher protein content. 

One meta-analysis of 22 studies linked yogurt consumption (no matter the type) to lower body weight, BMI, body fat, and waist circumference.² 

Bone health: Calcium is known to help support bone health, and regular yogurt has just a bit more than Greek yogurt does due to the straining process that removes some minerals.

Blood sugar management: Greek yogurt’s higher protein content helps regulate blood sugar by slowing digestion and preventing rapid spikes. Whole milk Greek yogurt may further support blood sugar control due to its healthy fat content that also attenuates glucose spikes.

Although it didn’t look directly at Greek yogurt, one study found that increasing the protein-to-carbohydrate ratio of yogurt (which Greek yogurt does) reduced post-meal glucose levels.³

Reduced cancer risk: Fermented dairy products (including both Greek and regular yogurt) are linked to a lower risk of certain cancers. One very large systematic review of 108 studies found consistent associations between fermented milk consumption and a reduced risk of breast and colorectal cancer.⁴

If you are looking for the yogurt with the most health benefits, full-fat Greek yogurt may help more with weight and metabolic health, but both are extremely healthy.

Cost

Greek yogurt has traditionally been a bit more expensive than regular yogurt, as the additional straining process means that more milk is used to create the same amount of yogurt.

However, its rising popularity has reduced costs in recent years. You can now find both regular and Greek yogurt at just about every grocery store, with minimal differences in price. 

Other factors—like organic or grass-fed production methods—tend to contribute more to higher yogurt prices, regardless of whether it’s Greek or not.

That said, Greek yogurt still tends to be a tad pricier (especially if it’s organic or specialty). For example, Whole Foods in February 2025 in San Diego prices their yogurt at:

• Organic Greek Yogurt Plain, 32 oz: $5.59
• Organic Plain Yogurt (Low Fat), 32 oz: $4.49
• Wallaby Yogurt Greek Plain Organic, 32 oz: $8.99
• Straus Family Creamy Whole Milk Yogurt, Plain, 32 oz: $7.99

If you are considering the least expensive option, plain, store-brand bulk yogurt is the winner.

Taste & Texture

You probably already know if you like Greek yogurt or don’t—it tends to be a “love or hate it” kind of texture. 

If you aren’t aware, Greek yogurt is much thicker, creamier, and tangier than regular unstrained yogurt.

Regular yogurt has more of a runny consistency and milder flavor—it’s often so thin that you could drink it. 

Due to its thicker consistency, Greek yogurt can be used as a healthy substitute for cooking, including acting as a high-protein (and lower fat, if you choose) replacement for sour cream, mayonnaise, or cream cheese.

Therefore, Greek yogurt is great for dips, dressing, smoothies, and baking. Regular yogurt is better for parfaits, marinades, or drinking. 

Greek Yogurt vs Regular Yogurt: Which Should You Choose?

To recap, Greek and regular yogurt have varying processing methods that change their nutritional value. 

If you are looking for….

• The most protein: Greek yogurt
• Lower carbs: Greek yogurt 
• Better digestion: Both 
• Weight loss: Greek (full-fat)
• Bone health: Regular (but probably pretty similar between the two) 
• Lower cost: Regular (bulk, store brand) 
• Taste and texture: Either—it’s personal preference!
• Cooking versatility: Plain Greek yogurt 

Overall, choose Greek yogurt if you want a thicker and creamier texture, tangier flavor, more protein, fewer carbohydrates, and more benefits for weight management. 

Choose regular yogurt if you like a thinner texture and milder flavor, want more calcium for bone health, or want a more affordable option. 

Greek Yogurt vs Regular Yogurt FAQs