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Greek yogurt is a simple, satiating food that can be enjoyed at almost any time of day. Adding just a few toppings can transform a plain bowl of Greek<\/a> yogurt<\/a> into a satisfying high-protein breakfast<\/a>, a savory dinner, or even a sweet dessert. And, in a pinch, a plain spoonful straight out of the carton hits the spot. But is Greek yogurt actually healthy?<\/p>\n Meet the experts:Melissa Prest, D.C.N., R.D.N.<\/a>, national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention<\/a> Medical Review Board<\/a>; Keri Gans, M.S., R.D.N., C.D.N.<\/a>, registered dietitian nutritionist in New York City;Allyson Balzuweit, M.P.H., R.D.N., L.D.<\/a>, registered dietitian nutritionist in Atlanta.<\/p>\n In terms of versatility, Greek yogurt is unmatched. But is it worth incorporating into your regular menu? We spoke to dietitians to understand how the breakfast staple competes nutritionally when stacked up against other options in the dairy aisle.<\/p>\n Is Greek yogurt healthy? <\/p>\n Yogurt, in general, contains probiotics<\/a> and calcium, which are great for gut health, bone health, and heart health, says Melissa Prest, D.C.N., R.D.N.<\/a>, national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention<\/a> Medical Review Board<\/a>. \u201cLower sugar options are better for most people,\u201d she adds, \u201cand Greek yogurt is thicker than conventional American-style yogurt and tends to be higher in protein and usually lower in sugar.<\/a>\u201d So it can definitely be a part of a balanced diet.<\/p>\n Greek yogurt vs. regular yogurt: What\u2019s the difference?<\/p>\n The process of creating both regular and Greek yogurt starts similarly: milk is heated and combined with live bacterial cultures and then left to cool. This fermentation process makes both types of yogurt a probiotic, gut-healthy choice<\/a> that can aid digestion and help regulate inflammatory responses in the body.<\/p>\n However, for Greek yogurt, the process doesn\u2019t end there. It continues through an additional straining process that removes whey and other liquids, leaving behind a thicker, more tart end product.<\/p>\n In addition to a noticeable difference in taste and texture, this straining process changes its nutritional profile. \u201cBecause it\u2019s strained, Greek yogurt is higher in protein<\/a>and lower in carbohydrates,\u201d notesAllyson Balzuweit, M.P.H., R.D.N., L.D.<\/a>, registered dietitian nutritionist in Atlanta. She says Greek yogurt often has double the amount of protein of regular yogurt and less sugar.<\/p>\n These differences make Greek yogurt pack a more effective nutritional punch than its thinner, sweeter counterpart. However, both types have earned their spot in your fridge. \u201cThere\u2019s nothing wrong with the regular, conventional yogurt,\u201d Balzuweit says. \u201cThey\u2019re both going to give you the probiotic benefit, and they\u2019re both going to give you calcium<\/a>, but my preference always is Greek yogurt for sure.\u201d<\/p>\n Health benefits of Greek yogurtPromotes muscle growth and recovery<\/p>\n Compared to conventional American-style yogurt, Greek yogurt has fewer carbohydrates and almost double the protein, says Prest.<\/p>\n The average Greek yogurt contains around 15-20 grams of protein for a 6-ounce serving, or 30% of your recommended daily value, says Keri Gans, M.S., R.D.N., C.D.N.<\/a>, registered dietitian nutritionist in New York City. \u201cProtein helps carry oxygen throughout our body; it builds, repairs, and maintains muscle mass.\u201d This makes Greek yogurt a great post-workout meal<\/a>.<\/p>\n Supports bone health<\/p>\n A 6-ounce serving of Greek yogurt contains around 20% of the recommended daily value for calcium<\/a>, says Gans. \u201cCalcium is important in the diet as it helps to build and maintain strong bones and teeth, as well as aid in blood clotting, muscle contractions, and nerve functions.\u201d Adequate protein intake is also key for bone health. In fact, data<\/a>shows that Greek yogurt, when combined with exercise, may increase bone formation among young adult males over 12 weeks.<\/p>\n Improves your gut microbiome<\/p>\n Thanks to its probiotic content, Greek yogurt is important for gut health. If your Greek yogurt contains \u201clive and active cultures,\u201d then it contains probiotics, explains Gans. \u201cProbiotics may help balance a person\u2019s gut microbiome and promotedigestive health<\/a>.\u201d One study<\/a> found that yogurt consumption was associated with reduced visceral fat mass and positive changes in gut microbiome.<\/p>\n May reduce risk of type 2 diabetes<\/p>\n Research has shown<\/a> that consuming fermented foods, such as probiotic yogurt, is associated with a reduced risk of type 2 diabetes thanks to the microorganisms present interacting with the gut microbiome. Studies<\/a> suggest this may have a connection with insulin resistance and weight management<\/a>\u2014two factors that may contribute to type 2 diabetes.<\/p>\n Lowers cholesterol<\/p>\n One study<\/a> found that consuming just over a cup of probiotic yogurt per day for six weeks improved the cholesterol levels of people with type 2 diabetes, potentially reducing cardiovascular disease risk factors. Greek yogurt may help support other aspects of heart health<\/a> as well. This food is a natural source of calcium, potassium, and magnesium. Evidence suggests<\/a> that consumption of these minerals is linked to healthy blood pressure. Greek yogurt is also low in sodium, a nutrient that is linked to elevated blood pressure<\/a>.<\/p>\n May reduce risk of metabolic syndrome<\/p>\n Metabolic syndrome is a cluster of conditions such as high blood sugar, cholesterol issues, and increased waist circumference, which may lead to serious health problems. A review published in Current Nutrition Reports<\/a> showed that yogurt components, such as calcium, vitamin D<\/a>, proteins, and probiotics, are associated with multiple beneficial effects on the prevention of metabolic syndrome. The authors concluded that yogurt consumption, including Greek yogurt, may help prevent metabolic syndrome when it is included in a healthy and balanced diet.<\/p>\n Assists weight loss goals<\/p>\n Greek yogurt has many factors that may support weight management<\/a>\u2014its high protein content is noteworthy, as protein promotes a feeling of fullness. Protein-rich foods like Greek yogurt may slow digestion and reduce levels of the hunger hormone ghrelin, making it easier to avoid overeating. Additionally, Greek yogurt is relatively low in calories but nutrient-dense, offering essential vitamins and minerals.<\/p>\n Data published in Appetite<\/a>showed that an afternoon snack of Greek yogurt containing 24 grams of protein is linked to reduced hunger, increased fullness, and delayed subsequent eating compared to lower protein snacks among healthy women.<\/p>\n May lower risk of colorectal cancer<\/p>\n Long-term consumption of yogurt may be linked to a reduced risk of a certain colorectal cancer<\/a>. Data published in Gut Microbes<\/a> suggests that eating yogurt regularly over time might help protect against certain types of colon cancer. This protection could depend on the levels of beneficial bacteria, like Bifidobacterium, in the gut, which can be provided by certain yogurts.<\/p>\n Greek yogurt nutrition facts<\/p>\n Here is what you will get in one 7-ounce container of plain, low-fat Greek yogurt, according to theU.S. Department of Agriculture<\/a> (USDA):<\/p>\n Calories: 146<\/p>\n Protein: 20 g<\/p>\n Fat: 3.8 g<\/p>\n Carbs: 7.9 g<\/p>\n Fiber: 0 g<\/p>\n Sugar: 7.1 g<\/p>\n Calcium: 230 mg, 19% of the daily value<\/p>\n Potassium: 282 mg, 6% of the daily value<\/p>\n Selenium: 24.8 mcg, 45% of the daily value<\/p>\n Greek yogurt is also a good source of magnesium<\/a>, vitamin B12, and iodine, adds Prest.<\/p>\n Does Greek yogurt support weight management?<\/p>\n While eating Greek yogurt won\u2019t help you magically drop pounds on its own, it may help with weight management. Thanks to its high protein content, Greek yogurt \u201cmay aid in satiety at mealtime,\u201d says Gans. This means you\u2019ll likely stay fuller for longer, consuming fewer calories throughout the day than you would after a lower-protein meal. Some research has even found that a high-protein diet can promote weight and fat loss<\/a> compared to diets lower in protein, but more studies are needed.<\/p>\n Ways to add Greek yogurt into your diet<\/p>\n Greek yogurt can be enjoyed solely on its own as a snack, or as breakfast, with fruit and\/or nuts, or added to a smoothie, says Gans.<\/p>\n