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Greek yoghurt is strained yoghurt: thicker, creamier and with more than twice the protein of natural yoghurt. Use it for breakfast, tzatziki, dips and desserts.
Greek yoghurt differs from ordinary yoghurt mainly in how it's made: it's strained more, which concentrates the protein and fat, while some of the whey is lost. In this entry you'll find out what sets it apart nutritionally, how it compares with ordinary yoghurt and skyr, and what to look for when you buy it.
Greek yoghurt is a fermented dairy product, traditionally made from cow's milk and sometimes from sheep's or goat's milk. Its defining feature is straining after fermentation: whey is removed, which makes it much thicker than classic natural yoghurt.
Botanically, there's no plant link here as with fruit or vegetables, since it's an animal food. The base is milk fermented with yoghurt cultures, usually Lactobacillus bulgaricus and Streptococcus thermophilus. Greek yoghurt is available all year round and comes in different fat levels, often 0 %, 2 % or 10 % fat.
Important: not every product labelled "Greek-style" is made the traditional way. Some versions are thickened with thickeners or added milk protein to imitate the typical texture.
Values vary with fat level and brand. The table below shows typical average values for plain Greek yoghurt with about 2–5 % fat.
| Nutrient | Per 100 g |
|---|---|
| Calories | 95 kcal |
| Protein | 8.5 g |
| Fat | 4.0 g |
| Carbohydrate | 3.8 g |
| Fibre | 0 g |
| Calcium | 110 mg |
| Vitamin B12 | 0.4 µg |
| Phosphorus | 135 mg |
For comparison: ordinary natural yoghurt usually provides about 3–5 g protein per 100 g and is much runnier. If you want to eat more protein, Greek yoghurt can be a practical option. You'll find more about protein in the guide to a high-protein diet.
The key difference lies in the processing. Ordinary yoghurt is usually packed straight after fermentation; Greek yoghurt is strained as well. That changes not only the texture but also the nutrient profile.
| Ordinary yoghurt | Greek yoghurt | |
|---|---|---|
| Protein | 3–5 g/100 g | 8–10 g/100 g |
| Fat | 1.5–3.5 % typical | 0–10 % depending on type |
| Sugar (lactose) | approx. 4–5 g | approx. 3–4 g |
| Texture | fairly thin | thick, creamy |
| Flavour | mild to slightly tangy | more concentrated, fuller |
Whether Greek yoghurt is "better" depends on what you want. If you're after more protein, it often has the edge. If you want a lighter, runnier dairy product for dressings or muesli, ordinary yoghurt may suit better.
Skyr is often compared with Greek yoghurt, but it's a traditional dairy product of its own from Iceland. Both contain plenty of protein, but they differ in texture, flavour and fat content.
| Greek yoghurt | Skyr | |
|---|---|---|
| Origin | Greece | Iceland |
| Protein/100 g | 8–10 g | 10–12 g |
| Fat | 0–10 % depending on type | usually very little |
| Flavour | mild, creamy | a little tangier |
| Texture | dense and creamy | firm, compact to spoon |
If you want as much protein as possible with little fat, skyr often comes out slightly ahead. If creaminess and a rounder flavour matter more to you, Greek yoghurt is often the better fit. For a filling breakfast base, it goes well with porridge oats, blueberries or almonds.
Greek yoghurt is versatile in the kitchen because it works in both sweet and savoury recipes.
Practical tip: if you want to give natural yoghurt more flavour, combine it with fresh berries, nuts or a little unsweetened cocoa rather than sugary fruit preparations.
When you buy, it's worth checking the ingredients list. Ideally it's as short as possible – for example just milk and yoghurt cultures. Depending on the brand, cream may be in there too. "Greek-style" products aren't automatically worse, but they may be made with different techniques.
Look out for these points:
Keep Greek yoghurt in the fridge at about 4–7 °C. Once opened, it's usually best used within 2–3 days. A little separated liquid is normal and can simply be stirred back in. If the smell, surface or taste seems off, don't use it any more.
Greek yoghurt agrees with many people, but there are exceptions:
Here are a few matching recipe ideas on SmarTasty:
Yes, usually a lot more. Straining off the whey raises the protein concentration per 100 g. Around 8–10 g of protein is typical, while ordinary yoghurt often has 3–5 g.
Not automatically. Because of its higher protein content it can fit into a diet that focuses on satiety and protein. What matters, though, is your overall energy balance. More in the guide to planning your meals.
That depends on what you want. Skyr usually has even more protein and less fat; Greek yoghurt is often creamier and milder in flavour.
For many people, yes, as long as you tolerate dairy well and it fits your diet. Go for plain versions without added sugar and a balanced choice of foods overall.
Greek yoghurt is interesting mainly because it brings more protein and a thicker texture than ordinary yoghurt. It isn't a fundamentally "better" food for everyone, but depending on your goals it can be a practical choice – for example for meals with more protein, breakfasts or cold sauces.
If you check the ingredients list and protein content when you buy, you get a versatile dairy product that fits well into different ways of eating.