If you’re looking for an easy, grab-and-go breakfast, yogurt is a great option. It is widely available, relatively affordable, and easily customizable. But if you’re not sure whether to choose Greek or regular yogurt in the dairy aisle, read on.
Meet the experts: Bree Phillips, MS, RD, is a registered dietitian at UCSF Health. Carla Hernandez, RD, is a registered dietitian in Los Angeles specializing in women’s health.
The main differences between Greek and regular yogurt have to do with two key nutrients: protein and calcium. Greek yogurt has more protein and regular yogurt has more calcium. “There is no ‘better’ choice when it comes to Greek versus regular yogurt,” explains Carla Hernandez, RD, a registered dietitian in Los Angeles who specializes in women’s health. “Both are nutritious, whole-food dairy products with slightly different nutrient profiles.
Below is our expert opinion on the pros and cons Greek yogurt vs regular yogurt.
Greek Yogurt vs. Regular Yogurt: Nutrition
“Greek yogurt is a higher protein option compared to regular yogurt,” explains Bree Phillips, MS, RD, a registered dietitian at UCSF Health. “Regular yogurt is smoother, milder in flavor, and has more calcium.”
According to the USDA, 170 grams of plain nonfat Greek yogurt contains:
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189 milligrams of calcium
One serving of whole milk Greek yogurt contains:
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189 milligrams of calcium
According to the USDA, the same serving of plain, low-fat yogurt contains:
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284 milligrams of calcium
USDA data does not list how much sugar is in 170 grams of plain, low-fat yogurt, but one brand’s nutrition label lists 7 grams, another brand’s 10 grams, and yet another brand’s 5 grams per 150-gram serving.
Meanwhile, 170 grams of natural yogurt made with whole milk contains:
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216 milligrams of calcium
Pros and cons of Greek yogurt
“The big win with Greek yogurt is its high protein concentration. It’s rich in casein, a slow-digesting protein that keeps you full and helps maintain muscle mass,” says Phillips. “The downside is that some of the calcium is lost during straining, and its sharper taste may not appeal to everyone.
The strain Phillips talks about is part of the Greek yogurt-making process. Liquid whey is strained from plain yogurt, resulting in a yogurt with a thicker, creamier texture. This process makes it Greek yogurt.
Benefits of Greek yogurt:
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It is related to muscle growth. One study involving participants who participated in a 12-week exercise program found that consuming Greek yogurt was associated with greater increases in strength and biceps muscle thickness compared to those who consumed a carbohydrate placebo.
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It can reduce inflammation. Another study, published in 2025, found that exercise has anti-inflammatory benefits, and consumption of Greek yogurt increased these benefits more than carbohydrate pudding.
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It can reduce the risk of colorectal cancer. Both regular and Greek yogurt contain bacteria that have been shown to protect against colorectal cancer through changes in the gut microbiome.
Disadvantages of Greek yogurt
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It contains less calcium than regular yogurt. As Phillips points out, some of the calcium in regular yogurt is lost when it’s strained to make Greek yogurt.
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More milk is needed to make Greek yogurt. “This can increase costs and create more byproduct waste compared to regular yogurt,” notes Hernandez.
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This can be a source of added sugar. Flavored Greek yogurts can be high in added sugar. One brand of flavored Greek yogurt has 19 grams of added sugar per serving. Another brand has 20 grams of added sugar per serving.
Pros and cons of plain yogurt
“Plain yogurt is actually my go-to,” Hernandez says. “It’s light, smooth and naturally mildly sweet, so it’s easy to use, whether you’re mixing it into a smoothie, combining it with fruit, or making something like chia seed pudding.”
The benefits of plain yogurt
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It has slightly fewer calories than Greek yogurt. As you’ll notice from the nutrition facts above, regular fat-free yogurt is lower in calories than fat-free Greek yogurt. If you’re on a low-calorie diet, substituting plain yogurt for Greek yogurt can be an easy way to cut calories.
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It is usually cheaper than Greek yogurt. If you’re trying to stick to a budget, regular yogurt is often cheaper than Greek yogurt. This is because Greek yogurt requires more milk than regular yogurt.
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It’s better for bone health than Greek yogurt. “For bone health, Greek yogurt has more calcium than regular yogurt,” says Phillips.
Disadvantages of regular yogurt
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It doesn’t have as much protein as Greek yogurt. As Phillips points out, regular yogurt has less protein, so you won’t feel full for long.
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It can also contain a lot of added sugar. Like Greek yogurt, regular yogurt can contain a lot of added sugar. One brand lists 19 grams of added sugar per serving; another brand also lists 19 grams of sugar per serving.
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It is less versatile than Greek yogurt. Because of its unique texture, Greek yogurt can often be used as a substitute for mayonnaise or sour cream in many recipes. Regular yogurt, which can be a little runnier, is not as versatile.
Bottom Line: Is Greek Yogurt Better for You Than Regular Yogurt?
The good news is that both types of yogurt have health benefits, such as reducing the risk of certain types of cancer and even reducing the risk of cardiovascular disease.
“The best choice really depends on your goals: If you want extra protein and fullness, go for Greek yogurt; if you want a lighter texture or you’re looking for more calcium, plain, low-sugar yogurt will be a good choice,” says Phillips.
“Plain yogurt may be slightly detrimental to bone health because it contains a little more calcium, but the difference is minimal,” Hernandez says. “What’s really important is the bigger picture; bone strength isn’t just about calcium. Protein, magnesium, vitamin D, vitamin K and phosphorus all play a key role, and both Greek and regular yogurt provide similar amounts of these important nutrients.”
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