Greek Yogurt Nutrition: High Protein, Low Carb Probiotic Food

Greek yogurt is a healthy, thick and creamy snack with tons of protein and calcium. Not to mention it contains live and active cultures that are good for the gut.

Due to its high calcium and B vitamin content, Greek yogurt has been linked to bone and cardiovascular health, as well as many other health conditions. list of the main superfoods.

Greek yogurt is commonly used in breakfast bowls and smoothies, but it is also a healthier substitute for heavy cream and serves as a base for delicious dips and dips.

Learn about the health benefits of Greek yogurt and healthy recipes to include in your diet.

Greek yogurt nutritional information

One container (5.3 ounces) of plain, nonfat Greek yogurt contains:

  • 80 calories
  • 15 grams of protein
  • 6 grams of carbohydrates
  • 0 grams of fat
  • 150 milligrams of calcium (15% of the daily value)

Low-fat, whole-milk Greek yogurt has more calories and fat per serving than low-fat Greek yogurt.

The Health Benefits of Greek Yogurt

Greek yogurt is known for its calcium and protein, which have linked it to many positive health outcomes. One serving of yogurt represents 15% of your daily dose of calcium, necessary for bone health. Many studies have looked at the correlation between yogurt consumption and bones, especially in older women prone to osteoporosis.

A meta-analysis found a link between higher yogurt consumption and reduced risk of hip fracture, likely due to the calcium content. Another study of more than 4,000 older adults found that eating more yogurt was correlated with 3% higher bone mineral density in the hips and neck, compared to people who ate yogurt less frequently.

But this research is not exclusive to the elderly. A study of 30 healthy college-age men showed that eating yogurt in conjunction with an exercise routine increased bone formation over a 12-week period. This is particularly relevant for athletes prone to stress fractures.

Furthermore, a meta-analysis that looked at a number of studies concluded that there is an association between the intake of fermented dairy products, such as Greek yogurt, and a reduced risk of breast and colorectal cancer and type 2 diabetes, a better weight maintenance and improved cardiovascular, bone and gastrointestinal health. The authors attribute these findings to yogurt’s probiotics, as well as vitamins and minerals.

Are there any disadvantages to eating Greek yogurt?

According to a laboratory test comparing different forms of dairy, Greek yogurt has more lactose than most cheeses and cottage cheeses. As a result, it may not be tolerable for those who are lactose intolerant. That said, some manufacturers, like Fage, make lactose-free Greek yogurt.

Additionally, many people opt for flavored Greek yogurt to neutralize the acidic taste. Unfortunately, many flavored yogurts are loaded with added sugar. Although they’re masquerading as healthy with fruit flavors, many flavored Greek yogurts have more than 10 grams of added sugar, which is a little less than half the amount you should be eating per day. The best way to limit added sugar to yogurt is to buy plain Greek yogurt and prepare your own bowl. Add fresh fruit and a little honey or maple syrup to sweeten.

Curiosities about Greek yogurt

Here are some things you might not know about Greek yogurt:

Greek yogurt has much more protein than regular yogurt

What makes Greek yogurt different from regular yogurt? It is the process of effort. Greek yogurt is made by heating milk, adding live active cultures, and filtering the liquid (whey). The remaining thick, creamy yogurt contains most of the protein. Regular yogurt is not strained, so it also includes liquid and has less protein than Greek yogurt. A 150-gram serving of traditional yogurt contains about 4-5 grams of protein, compared to 15 grams in Greek yogurt.

Greek yogurt is not from Greece

Contrary to its name, Greek yogurt is not generally made in the Mediterranean. In fact, Greek yogurt has nothing to do with Greece. The name was originated by Fage, a yogurt company based in Athens, Greece. They used the title Greek yogurt to describe their variety of thick, strained yogurt. Several other companies, such as Chobani, adopted the yogurt variety name and it stuck. In fact, Greek yogurt is just thick, strained yogurt.

Use Greek yogurt in recipes to reduce fat

Greek yogurt is naturally low in fat and calories and high in protein. And with its thick, smooth consistency, it’s a natural swap for many high-fat ingredients in recipes. For example, you can reduce fat and calories by using Greek yogurt in place of sour cream, sour cream, or mayonnaise in a 1:1 ratio, although it is slightly more acidic than the latter two ingredients. You can also use Greek yogurt to reduce some of the butter in cooking. Instead of a cup of butter, use a cup of Greek yogurt and a cup of butter.

Healthy Greek Yogurt Recipes

Add more Greek yogurt to your diet with these sweet and savory recipes.

Greek Granola-Yogurt Cake


Spanakopita Stuffed Peppers

Anna Pintor

Buffalo Chicken Lettuce Cups

Elena Besser

Crispy lamb bread

Dan Churchill

Waldorf Tuna Salad with Greek Yogurt

Carrie Parente

Healthy Spinach and Artichoke Dip

Casey Barber

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