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Greek yogurt is a type of yogurt that is made by straining out liquids, including whey protein, from cow's milk. Since some of the liquid is strained, the yogurt left over is thicker and more concentrated than regular yogurt. Greek yogurt has many benefits, including for active people. It contains more protein than regular yogurt, is convenient to eat on the go, and is even a great workout snack. In this article, we'll discuss more benefits of Greek yogurt, explain how to choose a Greek yogurt from the many options available, review what milk-fat percentages mean, and recommend the best Greek yogurts to try next.
Greek yogurt can be a great source of probiotics. Another great option is Transparent Labs Gut Health Probiotic which contains a probiotic blend of over 100 Billion CFU.
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The Best Greek Yogurt - Our Top Picks
- Best Overall Greek Yogurt: Chobani Non-Fat
- Best Plain Greek Yogurt: Maple Hill Greek Yogurt
- Best Greek Yogurt for Weight Loss: Dannon Light & Fit
- Best Greek Yogurt for Protein: Oikos Triple Zero
- Best Full-Fat Greek Yogurt: FAGE Total Greek Yogurt
- Best Flavored Greek Yogurt: Siggi's Mixed Berries
- Best Organic Greek Yogurt: Stonyfield Organic Greek Yogurt
- Best Non-Dairy Greek Yogurt: Kite Hill Almond Milk Yogurt
Benefits of Greek Yogurt
Greek yogurt has many potential benefits. The specific health-promoting benefits of eating Greek yogurt include:
- Supporting bone health: Greek yogurt contains calcium, vitamin D, and phosphorus to support strong bones.
- Enhancing gut health: Many Greek yogurt brands contain live and active cultures and are good sources of probiotics. Probiotics help promote a healthy gut.
- A good source of protein: Most varieties contain 12-16 grams of protein per 5-6 ounce serving to help meet your daily protein goals.
- Balanced snack for athletes: Greek yogurt is a great food to eat as a quick post-workout snack since it contains a combination of protein and carbs, which will help repair your muscles and fuel your body for the next workout. You could eat a cup of Greek yogurt on its own or add it to a smoothie with fruit and nut butter for a more filling post-workout mini-meal.
- Quick, easy, and balanced food: Greek yogurt contains protein, carbohydrates, and sometimes fat. It can be a filling and quick snack on the go or an easy breakfast idea, especially when paired with fruit or a serving of granola.
- Versatile: Greek yogurt has many potential uses. It can be used as a healthy base for a frozen dessert, it's good to use in baked goods to add moisture, it's often used as a sour cream substitute, and it can be added to soups in place of heavy cream.
Ritual Synbiotic+ combines the world's two most clinically-studied strains for a probiotic blend unmatched for gut health support.
What to Look for in a Greek Yogurt
There are many factors to consider when choosing a brand of Greek yogurt. Here are some criteria to compare when reading labels and reviewing the Nutrition Facts section:
- Added sugars: An 8-ounce serving of milk typically contains 11-12 grams of natural sugars from lactose. Check the label to see how much sugar is added per serving in addition to the naturally occurring lactose sugars in milk.
- Type of sugars or sweeteners: Read the ingredients list to determine if any sugar or sweeteners are added and/or which kinds. There may be no added sugar, or the product could have table sugar, flavors from fruit, syrup or natural or artificial sweeteners added. Though sweeteners are generally considered safe (GRAS) by the Federal Drug Administration (FDA), some people still prefer not to consume them.
- Amount of protein: A serving of typical Greek yogurt has about 12-15 grams of protein per 5-6 ounces.
- Length of the ingredient list: If you would rather have a more minimally processed product, choose a type of Greek yogurt with fewer ingredients. Some brands are made from only milk and live and active cultures (probiotics).
- Milk-fat percentage: Consider your goals and how you want the yogurt to taste and feel in your mouth. Yogurt with more milk fat and a higher milk-fat percentage might have a more creamy and smooth feel and a more custard-like texture. Higher milk fat, such as 4 percent milk-fat yogurt, is often very satisfying and filling because it contains more calories than nonfat yogurt. Nonfat or lower-fat Greek yogurt may taste tangier, and if plain, may be a good substitute for sour cream in recipes.
Understanding Milk-Fat Percentages
According to the International Dairy Foods Association, milk is about 87 percent water and 13 percent solids. Of the solids, 3.7 percent is fat, and the rest of the solids are from protein, carbohydrates, and minerals like calcium.
The fat percentage in whole milk is 3.25 percent. Reduced-fat milk contains 2 percent fat, and low-fat milk contains 1 percent fat. Nonfat or skim milk contains 0 percent fat.
The 2020-2025 Dietary Guidelines for Americans recommend three servings of dairy per day for adults. The Dietary Guidelines recommend that most dairy choices (milk, yogurt, cheese) be from fat-free or low-fat sources. However, some research suggests there may not be as many health risks from consuming dairy fat as previously thought.
Best Overall Greek Yogurt - Chobani Non-Fat
SPECS
- Available sizes: Single serving cups, 32-oz. tub
- Flavors: Many flavors, including plain, strawberry, blueberry, peach, and raspberry
- Milk-fat percentage: 0%
- Calories per serving: 90 calories
- Protein per serving: 16g for plain, 12g for flavored
- Added sugar per serving: 6-16g depending on flavor
Chobani is a well-known yogurt brand and was one of the first companies to make Greek yogurt popular in the United States. Chobani has a wide variety of nonfat Greek Yogurt flavors and versions to choose from, including more indulgent varieties and plain nonfat options.
It's fairly inexpensive and accessible to most people since it's available widely in common retail stores. The company prides itself on making yogurts with natural ingredients and no artificial preservatives.
What We Like
- Wide flavor variety, including a plain version, common yogurt flavors, and seasonal flavors
- Low in calories
- 12-16g of protein per serving
What We Don't Like
- Flavored versions have more added sugars than some other brands
BUY: Chobani Non-Fat
Best Plain Greek Yogurt - Maple Hill Greek Yogurt
SPECS
- Available sizes: 16-oz. containers
- Flavors: Plain or Vanilla
- Milk-fat percentage: Made from whole milk
- Calories per serving: 160 calories
- Protein per serving: 15g
- Added sugar per serving: 0g
Maple Hill Greek Yogurt is made by Maple Hill Creamery. All of the milk used in their products comes from small, family-owned farms, and all farms are located in New York state.
The milk used to make Maple Hill Greek Yogurt is 100 percent grass-fed, and the milk is from cows grazing in pastures. This yogurt contains live and active cultures and is free of GMOs. The product is certified USDA and PCO organic and is certified OU Kosher.
Kaged Pro-Biotic contains a unique, patented strain of L. plantarum called TWK10 that is naturally fermented from Taiwanese Kimchi.
What We Like
- Very simple 2-ingredient list: only milk and live and active cultures
- Made from organic milk that is sourced from small, family-owned farms
What We Don't Like
- Limited versions, only plain and vanilla
- Doesn't come in individual serving sizes
Best Greek Yogurt for Weight Loss - Dannon Light & Fit
SPECS
- Available sizes: Single serving or 32-oz. containers of vanilla and plain
- Flavors: 20 flavors, including orange cream, strawberry cheesecake, and toasted coconut vanilla
- Milk fat percentage: 0%
- Calories per serving: 80
- Protein per serving: 12g
- Added sugar per serving: 0g
Dannon Light & Fit Greek yogurt is quite low-calorie, at only 80 per serving. Despite containing only 80 calories, this Greek yogurt still contains more protein than typical yogurt at 12 grams per serving. It contains live and active cultures and is gluten-free.
Light & Fit Greek Yogurt comes in various flavors, including some with fruit on the bottom and some seasonal flavors. It's thicker and creamier than other Dannon Light & Fit yogurt varieties.
What We Like
- Low in calories which might help with weight-loss goals
- An affordable version of Greek Yogurt that's widely accessible at retail grocery stores
What We Don't Like
- Uses a variety of artificial sweeteners
- The ingredient list is longer than some other brands of Greek Yogurt
BUY: Dannon Light & Fit
Best Greek Yogurt for Protein - Oikos Triple Zero
SPECS
- Available sizes: Single serving or 32-oz. containers
- Flavors: Many, including cherry, orange creme, lemon tart, strawberry banana, vanilla, and mixed berry
- Milk fat percentage: 0%
- Calories per serving: 90-100
- Protein per serving: 15g
- Added sugar per serving: 0g
The Oikos Triple Zero Greek Yogurt is an ideal option for people trying to hit a protein goal while monitoring calories. Each cup contains 15 grams of protein and 90-100 calories per serving. All options of Triple Zero have 0 percent fat, 0 grams of added sugar, and 0 artificial sweeteners.
There are many flavor options to choose from and Oikos is a well-known yogurt brand that is widely available in grocery stores in the United States.
What We Like
- Many flavors to choose from
- 15g of protein
- Only 90 calories per serving
What We Don't Like
- Contains 3g of chicory root fiber per serving, which can cause GI intolerance for some people in large quantities
BUY: Oikos Triple Zero
Best Full-Fat Greek Yogurt - FAGE Total Greek Yogurt 5%
SPECS
- Available sizes: Individual serving cups, 16-oz. or 32-oz. containers
- Flavors: Plain
- Milk fat percentage: 5%
- Calories per serving: 140
- Protein per serving: 14g
- Added sugar per serving: 0g
FAGE Total 5% has a very simple ingredient list, as it is made only from whole milk and live active cultures. Since it contains 5 percent milk fat, this yogurt is super thick and creamy.
This FAGE product is available only in plain, but you could easily add fruit or honey to flavor the yogurt if desired. FAGE Total 5% contains no added sugars and is made from non-GMO milk. If you prefer a flavored option, there are additional milk-fat percentage options in FAGE Total, including 0 and 2 percent.
What We Like
- High protein per serving and simple ingredients list
- No added sugars or other sweeteners
What We Don't Like
- Flavors are only available in lower fat percentages
Best Flavored Greek Yogurt - Siggi's Mixed Berries
SPECS
- Available sizes: Individual serving cups, 24-oz container in vanilla and plain
- Flavors: Many flavors, including vanilla, mixed berries and acai, strawberry, and plain
- Milk fat percentage: 0%
- Calories per serving: 120
- Protein per serving: 15g
- Added sugar per serving: 7g
Siggi's yogurt is technically not Greek yogurt, it's made using traditional Icelandic techniques and is called skyr. Like Greek yogurt, skyr contains more protein per serving and is thicker than typical yogurt.
Siggi's focuses on simple ingredients for all seven flavor options. None of the nonfat yogurts contain natural or artificial flavors. All options are flavored with fruit or natural sweeteners such as cane sugar or agave.
What We Like
- Simple ingredient list
- No artificial sweeteners
- Many flavor options
What We Don't Like
- More expensive than typical Greek yogurt brands
Best Organic Greek Yogurt - Stonyfield Organic Greek Yogurt
SPECS
- Available sizes: 32 oz. container
- Flavors: Plain and vanilla
- Milk fat percentage: 0% to whole milk versions
- Calories per serving: 90-170 calories
- Protein per serving: 14-16g
- Added sugar per serving: 0g in plain, 11g in vanilla
Stonyfield Organic focuses on planet-friendly practices, such as making plant-based yogurt containers. All of the milk used in this Greek yogurt is USDA-certified organic, non-GMO verified, and from pasture-raised cows.
This Stonyfield Organic Greek Yogurt contains live and active cultures. It is kosher and halal certified and gluten-free.
What We Like
- The plain version contains only milk and live and active cultures, and the vanilla flavor has an easy-to-read ingredient list
- All Stonyfield products are organic, and the company focuses on planet-friendly business practices
What We Don't Like
- Only 2 options: vanilla and plain
- 11g of added sugars in vanilla versions of this yogurt
BUY: Stonyfield Organic Greek Yogurt
Best Non-Dairy Greek Yogurt - Kite Hill Almond Milk Greek Yogurt
SPECS
- Available sizes: Individual serving cups, 16-oz. containers
- Flavors: Plain and vanilla
- Milk fat percentage: No milk fat, but 6g of fat per serving
- Calories per serving: 140 calories
- Protein per serving: 17g
- Added sugar per serving: 0g
Kite Hill Almond Milk Greek Yogurt is an excellent Greek yogurt substitute for vegetarians, people with a milk allergy, or people who prefer to choose plant-based products. The protein sources in this Greek yogurt are soy protein isolate and a small amount of protein from almond milk.
Both the plain and vanilla Greek yogurt options are naturally flavored. Both options have live and active cultures added.
What We Like
- All of the protein is plant-based
- Great high-protein, plant-based yogurt option
What We Don't Like
- Some reviewers say the flavor isn't as good as expected compared to cow's milk Greek yogurt
BUY: Kite Hill Almond Milk Yogurt
FAQs About Greek Yogurt
What is the difference between yogurt and Greek yogurt?
Greek yogurt is made from yogurt that is strained to remove some liquid. It's thicker, creamier, and sometimes tangier than regular yogurt. Greek Yogurt also typically contains more protein than standard yogurt.
Does Greek yogurt have probiotics?
Greek yogurt often contains probiotics. To check and see if a version of Greek yogurt has live and active cultures, you can check the ingredients section on the Nutrition Facts label. The label should have the words "live and active cultures," which indicates that it contains probiotics.
Is Greek yogurt fattening?
Greek yogurt is a healthy and balanced food choice for many people. Most people purchase yogurt in a serving cup, so the portion size is limited. It would be unlikely that you would frequently overeat Greek yogurt, as the thick texture and protein content makes it very filling and satisfying.
Is it OK to eat yogurt every day?
Yes, it is OK to eat yogurt every day if you enjoy eating it. Yogurt is a protein-rich food with additional nutrients like calcium. Yogurt, especially Greek versions, can be an excellent post-workout snack or a quick and healthy breakfast if you're short on time in the mornings.
What to Eat Before a Workout | Creatine Timing | Protein Timing | Best Pre-workout Supplements | Best Post-Workout Supplements | Best Creatine Supplements | Best Protein Powder Supplements | Best Peanut Butter | Best Greek Yogurt