Q. Greek yogurt costs about twice as much as regular yogurt, so I’m trying to figure out if it’s worth the extra money. How do the two types compare in terms of nutrition?
A. As you may have heard from ads, the Greek yogurt straining process leaves about twice as much protein as is found in typical American yogurt. Protein is important for building and repairing body tissues—and if you are comparing, say, 100-calorie servings, it is better to have a larger proportion of those calories come from protein than from added sugar. While most Americans are not protein-deprived, the extra protein boost Greek yogurt provides could be beneficial for you if you are pregnant, breast-feeding or going through menopause…maintain a very rigorous exercise regimen…are recovering from an illness…or are a vegetarian who tends not to get sufficient dietary protein. Bonus: The additional protein in Greek yogurt may help you feel fuller longer than you would after eating yogurt that contained less protein.
There are other considerations, too. Greek yogurt typically contains only about half as much sodium and carbohydrate as American yogurt, making Greek the way to go if you are watching your blood pressure or have diabetes. Greek yogurt also generally has less sugar but slightly more calories—for instance, in six ounces of plain nonfat yogurt, you get 12 g of sugar and 80 calories in Dannon All Natural… versus 7 g of sugar and 100 calories in the Greek-style products Fage Total 0% or Chobani 0%. Tie: Both types of yogurt generally are similar in terms of live cultures. But: Greek yogurt has less bone-building calcium than regular yogurt… and (comparing full-fat versions) the Greek style has more saturated fat, which is bad for heart health.
Still undecided? Consider the type of yogurt you generally are accustomed to eating. If you avoid plain nonfat American yogurt for taste or texture reasons, experiment to see if you prefer the taste and creaminess of plain nonfat Greek yogurt, perhaps adding some fruit and nuts. Or try using nonfat Greek yogurt as a calorie-saving substitute for full-fat condiments or as a thicker, richer alternative to fat-free sour cream or fat-free mayonnaise.
