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Believe it or not, Greek yogurt was almost unknown in the United States 20 years ago. Today it dominates the supermarket dairy case, sometimes muscling out regular yogurt: at least half of the 14 pounds of yogurt Americans eat each year is Greek.<\/p>\n
A key driver is the demand for all things protein, says Frances Parpos, a registered dietitian at Harvard-affiliated Brigham and Women\u2019s Cardiac Rehabilitation Program. \u201cPeople worry about getting enough protein, and Greek yogurt is an easy way to get it.\u201d<\/p>\n
And the food industry has responded with a dizzying array of choices \u2014 including nondairy versions and frozen treats, with widely differing nutritional content. How do you choose? Here\u2019s some guidance.<\/p>\n
What makes Greek yogurt unique?<\/p>\n
Both Greek and regular yogurt begin with milk that\u2019s been fermented with live bacterial cultures. But Greek yogurt also goes through an additional straining step that drains off much of the liquid whey. (A similar process is used to make other strained yogurts, like Icelandic or Australian yogurt, or Middle Eastern labneh.)<\/p>\n
The straining process makes Greek yogurt thicker and creamier, and condenses some of its nutrients \u2014 most notably its protein and fat. Some of its lactose (a naturally occurring milk sugar) is also drained off with the whey, which lowers carbohydrates by about half.<\/p>\n
That lower lactose level is good news for people with lactose intolerance. Both Greek and regular yogurt contain live cultures, which break down lactose into more digestible compounds, as well as probiotics<\/a>, beneficial bacteria that support gut health.<\/p>\n Protein and nutritional benefits<\/p>\n Greek yogurt’s biggest nutritional selling point is its protein content<\/a>. A typical serving delivers roughly double that of regular yogurt (see \u201cYogurt nutrition comparisons\u201d).<\/p>\n Some calcium is also drained off with the whey, making regular yogurt a better source of the bone-building nutrient. That said, Greek yogurt still offers a meaningful amount of calcium \u2014 as well as phosphorus and magnesium, both vital for bone health. It\u2019s also a good source of vitamins A and B12, and some brands are also fortified with vitamin D.<\/p>\n Probiotics and your health<\/p>\n Regular consumption of Greek yogurt and other probiotic-rich foods<\/a> like sauerkraut, kefir, and kombucha not only improves the balance of healthy probiotic bacteria in your gut, it\u2019s also linked with better digestive health and may help bolster the immune system.<\/p>\n A yogurt habit also may protect against certain cancers. A 2025 study<\/a> at Harvard\u2019s T.H. Chan School of Public Health found that people who regularly ate yogurt tended to have lower rates of some colorectal cancers.<\/p>\n