Greek Yogurt Vs Regular Yogurt: Which One Is Healthier? Expert Answers

A healthy diet is incomplete without yogurt. Of late, many fitness enthusiasts are opting for Greek yogurt because it is higher in protein and lower in carbs, compared to regular yogurt. But before you decide to ditch your regular dahi, let us tell you that it also has its own set of benefits. If you are confused between Greek yogurt and regular yogurt, then we are here to help you.

In an exclusive conversation with the editorial team of OnlyMyHealth, Dr Geetika Chopra, Celebrity Holistic Nutritionist, explains to us the nutritional benefits of Greek yogurt and regular yogurt, and much more. Read on.

What is Greek Yogurt?

Greek yogurt is a thick and creamy yogurt. It is made by straining out the liquid whey and other liquids from regular yogurt. This straining process removes some of its lactose content. This results in a yogurt which has a more concentrated flavor, higher protein content, and a texture which is denser than regular yogurt. It is considered a good source of protein, calcium, and probiotics.

Greek yogurt provides:

• 18–20 g protein
• Calcium (200–300 mg)
• B12, iodine, and riboflavin

Why is Greek Yogurt More Popular?

Fitness enthusiasts are seen praising greek yogurt, every now and then. Have you ever wondered what makes it a popular choice? “The rise in Greek yogurt’s popularity is linked to modern protein-centric diets. It’s also easier to brand as a ‘functional food’ and has better industrial shelf stability due to reduced moisture,” says Dr Chopra.

The expert further adds that it fits perfectly into fitness and clinical nutrition trends because it offers:

• High protein with low carbs.
• Low glycemic index (GI ≈ 15 vs 30 for regular yogurt).
• A creamy, dessert-like texture.

Greek Yogurt Vs Regular Yogurt: Nutritional Difference

Both Greek and regular yogurt start from the same base: milk fermented with Lactobacillus and Streptococcus cultures. “The main difference lies in processing — Greek yogurt is strained multiple times to remove liquid whey. This makes Greek yogurt:

• Higher in protein (8–10 g vs 4–5 g per 100 g)
• Lower in sugar and lactose
• Thicker and creamier in texture

The extra protein improves satiety, muscle repair, and blood sugar control, which is useful for people with PCOS, diabetes, or metabolic syndrome. However, regular yogurt retains more calcium, B-vitamins, and hydration because the whey fraction is still present,” explains Dr Chopra.

Which One is Better for Gut Health?

Now that we know in what ways both the yogurts are different, let’s address the most commonly-asked question: which one is the best for gut health?

“Regular yogurt has a slight advantage in this regard because it contains more live probiotic cultures. Straining reduces both bacterial count and the natural food medium (whey) that supports probiotic survival. These strains promote gut microbial diversity, improved digestion, and anti-inflammatory short-chain fatty acid (SCFA) production. Greek yogurt still supports gut health but primarily through its protein-driven modulation of gut metabolism, not probiotic load,” shares Dr Chopra.

Also Read: https://www.onlymyhealth.com/are-packaged-yoghurt-good-for-health-difference-between-homemade-and-dairy-products-12977824303

Can We Replace Regular Yogurt With Greek Yogurt?

Dr Chopra mentions that while Greek yogurt offers superior metabolic and nutritional benefits, regular yogurt still provides a more diverse probiotic profile and slightly higher calcium levels, which are beneficial for gut microbiota and bone health.

“Greek yogurt can safely and effectively replace regular yogurt in most diets, especially for those prioritizing metabolic health, protein intake, or weight management. However, from a microbiological and functional nutrition perspective, both yogurts have distinct benefits. Ideally, they should be alternated or combined — Greek yogurt for its nutrient density and satiety value, and regular yogurt for its probiotic richness and gut-healing capacity,” concludes Dr Chopra.

People with severe lactose intolerance, milk allergy, or compromised immunity should consult a physician before regular consumption of Greek yogurt.

The Final Word

Both Greek yogurt and regular yogurt have their own sets of benefits. Greek yogurt is best for those prioritizing metabolic health, protein intake, or weight management. On the other hand, regular yogurt is beneficial for its probiotic richness and gut-healing capacity. Thus, one can choose which suits them best accordingly.