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Greek Yogurt: Health And Nutrition

Greek yogurt

Greek yogurt is one of the best sources of protein from dairy. Along with protein it also contains many nutrients. Adding this amazing dairy product to your diet offers many health benefits.

Greek yogurt also known as strained yogurt is different from regular yogurt. This type of yogurt is prepared by fermenting yogurt in tanks and then straining it to remove whey and other liquids. This process results in a thicker product with fewer carbs and a higher content of protein.

It is rich in protein, healthy fats, carbohydrates, and many other nutrients. The content of these nutrients depends on the type and brand of yogurt. There are many varieties of greek yogurt that you’ll like. For example, full fat, less fat, and fat-free with many flavors or unflavored. The full-fat yogurt is higher in fats and calories while flavored options are higher in sugar and carbs.

One small pack of 200 grams of yogurt contains around 20 grams of protein, 3.8 grams of fat, and 7.8 grams of carbohydrates. It is packed with 146 calories. It also contains good amounts of Vitamin A, B12, calcium, phosphorus, zinc, riboflavin, selenium, and probiotics.

Do you know when was yogurt first consumed in history? Studies have shown that the first people to consume yogurt were Greeks in 100 BC. The work yogurt is said to be derived from a Turkish word that means thicken, coagulate or curdle.

Health Benefits

We’ve seen the impressive quantity of necessary nutrients in this dairy product. Now let’s learn about some of the best benefits of eating greek yogurt in your daily life.

1. Improves Your Gut Health

The probiotics in Greek yogurt are consists of good bacteria which help in restoring a healthy bacterial balance in your gut. A healthy bacterial balance keeps your digestive system healthy.

This is controversial as a recent study has suggested that some people are resistant to the benefits of probiotics to their gut while others are more receptive.

The effect and amount of probiotics depend upon the type of greek yogurt you consume. Buying a pack of yogurt with the “Live & Active Cultures (LAC) seal.” This confirms that the yogurt that you purchased contains a high amount of probiotics. Researchers have suggested consuming unsweetened greek yogurt as added sugar can cause bacterial imbalance in your gut causing digestion issues.

2. Reduces Hunger And Appetite

Greek yogurt is rich in protein which makes you feel full longer duration. Protein is the most hunger-fulfilling macronutrient. Adding sources of protein to your diet like dairy products is a great way to keep you full between meals. Studies have also shown that people consuming a protein-rich diet may eat fewer meals throughout the day.

Increasing dietary protein in your diet over other foods will help you to maintain a healthy body weight as these foods contain fewer calories. Consuming yogurt and other healthy sources of protein along with an effective workout routine will keep you in shape and improves your overall health.

3. May Improve Your Bone Health

There are many nutrients in greek yogurt that can promote bone health and reduces the risk of osteoporosis. Osteoporosis is a bone degenerative disease that is mostly found in older adults. These nutrients include protein, calcium, magnesium, and phosphorus. Consuming these nutrients maintains the strength of your skeletal. Greek yogurt not only improves your bone health but also promotes bone formation.

Studies have shown that adding greek yogurt to your diet while performing a resistance training workout program improves the density of minerals in your bones.

4. Promotes Muscle Growth And Recovery

Greek yogurt is an amazing snack for athletes after a training session. The high protein content boost muscle recovery by increasing protein synthesis. Studies have shown that people consuming greek yogurt while following a resistance workout program gained lean muscle mass, improved performance and toned their muscles.

5. Rich In Protein And Other Nutrients

The main benefit of consuming greek yogurt in your meals is the high amount of protein. This macronutrient is necessary for many important functions of your body. For example, protein supports your immune system, repair, strengthens muscles, boost your metabolism, reduces appetite, and regulates your blood pressure.

Protein intake varies, but an active person needs around 1 to 1.5 grams of protein per kg or 0.5 to 0.7 grams of protein per pound of their body weight. A 200-gram serving of yogurt contains around 20 grams of protein which makes it one of the best dairy sources of protein.

Greek yogurt also comes with many necessary nutrients like Vitamin B12, selenium, magnesium, calcium, and zinc. Every nutrient has an important role in supporting your health, Vitamin B12 helps in the functioning of the nervous system, and cell formation while zinc and selenium support your immune system.

Different Ways To Enjoy Greek Yogurt

Greek yogurt

Yogurt is a healthy food with many nutrients and potential health benefits. Many sweet and savory recipes include yogurt. Some of these recipe ideas are given below.

1. You can enjoy it with many healthy toppings like fresh or frozen raspberries, blueberries, and cranberries. If you don’t have access to berries then you can also use almonds, walnuts, coconut, banana, granola, hemp, pumpkin, and chia seeds.

2. Greek yogurt substitute for many sweet and savory dips. For example, greek yogurt as sour cream substitute, yogurt tahini sauce, and greek yogurt dill dip. You can also add this versatile dairy product to curries and soups for a richer texture. Yogurt can also be used to make homemade salad dressings.

3. Greek yogurt overnight oats to prepare yogurt oatmeal, greek yogurt protein pancakes, and baked potatoes with yogurt as a dip.

4. Try out greek yogurt chicken marinade to enjoy a delicious flavor of yogurt with chicken like yogurt lemon chicken. Also, add it to tuna and beef for a treat to your taste buds.

5. Enjoy greek yogurt healthy dessert like yogurt key lime pie, and frozen pops made from yogurt. Also, try yogurt and peanut butter with a slice of bread.

6. You can also add greek yogurt in protein shake for a punch of protein. You can prepare it by adding greek yogurt with protein powder.

Frequently Asked Questions

Here are some of the most commonly asked questions about yogurt.

1. How Much Protein Does Greek Yogurt Have

A medium 7-ounce of yogurt contains around 20 grams of protein which makes it an amazing dairy product to boost your daily protein intake. Eating food rich in protein helps in building muscle mass and makes you more active.

2. Is Yogurt Gluten Free

Most yogurts are gluten free, it’s important to check the label before purchasing. Yogurt in its pure form is gluten free and can be easily enjoyed on a gluten free diet. In addition, milk, cheese, and whey protein are also gluten free.

The flavored and sweetened yogurt that you buy from your nearest yogurt store is not always free from gluten which makes it unsafe for people with celiac disease and gluten sensitivity.

3. Greek Yogurt Vs Cottage Cheese Which Is Better

Both cottage cheese and yogurt are protein-rich, with cottage cheese slightly higher. Yogurt contains around 20 grams of protein while non-fat cottage cheese has 24 grams per 7-ounce serving. But yogurt contains probiotics and fewer calories than cottage cheese. The calcium content in yogurt is also slightly higher than in cottage cheese.

One downside of cottage cheese is its sodium content. One cup of cottage cheese contains five times the sodium in yogurt.

So clearly yogurt is the winner with fewer calories and higher content of healthy nutrients.


Greek or strained yogurt made traditionally is high in protein, healthy fats, and other essential nutrients like probiotics, calcium, selenium, Vitamin B12, and zinc. It also supports your health by promoting bone and muscle strength, a healthy gut, reducing appetite, boosting metabolism, and lowering blood pressure.

It can also be enjoyed in a variety of nutritious sweet and savory recipes.

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