How Greek and Regular Yogurt Are Made

Both Greek and regular yogurt are essentially milk that ferments when bacteria are added. The bacteria used in making yogurt are usually Streptococcus thermophilus or Lactobacillus bulgaricus.

In fermentation, bacteria digest lactose, or natural sugar, in the milk, forming lactic acid. This thickens and flavors the milk, producing yogurt.

Regular Yogurt

Regular yogurt is made by heating and cooling milk to precise temperatures. First, milk is heated to 185 F for 30 minutes or to 203 F for 10 minutes. This pasteurization step kills disease-causing organisms and creates a better consistency. The milk is then cooled to 108 F, and the starter cultures of bacteria are added.

The milk is kept at this cooler temperature for several hours, during which the bacteria grow and the mixture develops its consistency and flavor. It’s then cooled down further so that fermentation stops.

Greek Yogurt

Greek yogurt starts the same way as regular yogurt, but after fermentation, the watery residue, called whey, is removed. That thickens the texture and intensifies the flavor. The whey can be strained from the yogurt, which is the traditional method, or spun in a centrifuge, which is how most commercial yogurt is made.

If the label says “Greek-style,” it means that thickening or drying ingredients like cornstarch were added to the yogurt rather than removing the whey. Greek-style yogurt may contain more sugar and less protein.

It takes more milk to make Greek yogurt than regular yogurt because there is less product left after the whey is removed, which is why Greek yogurt is typically more expensive than regular yogurt.

How Do They Compare for Health Benefits?

Both regular and Greek yogurt offer nutritional benefits, but the amount of certain nutrients can vary. It’s also a good idea to check the label for added sugar and preservatives.

1. Supports Weight Loss

Eating more protein may help with weight loss, and yogurt is an efficient way to increase your protein intake. Some studies show that eating more protein than the recommended daily allowance, which varies according to gender, weight, age, and other factors, decreases fat as well as weight. Protein helps you feel full, so you can eat less and still feel satiated.

Protein varies significantly between Greek and regular yogurt:

• 6 oz Greek yogurt: 17.3 grams (g)
• 6 oz Regular yogurt: 8.92 g

The probiotics (friendly bacteria) in yogurt may also help you avoid weight gain by keeping your digestion efficient.

2. Provides Protein

Protein does more than support weight loss. It makes up about 75% of your body’s dry mass and is essential for many of its functions, including building muscles, bones, and organs, repairing tissues, and more. Greek yogurt has almost twice the protein per ounce as regular yogurt.

3. Contains Calcium

Calcium is often associated with strong bones and teeth, but it does more than that. Calcium also plays a role in how your muscles move and nerves communicate. It helps your circulation and contributes to hormone regulation.

Regular yogurt has substantially more calcium than Greek yogurt (calcium is lost when the whey is strained away):

• 6 oz Greek yogurt: 196 milligrams (mg) calcium
• 6 oz regular yogurt: 311 mg calcium

4. Supports Gut Health

The live bacteria in yogurt are probiotics, microorganisms you need for a healthy gut. They help your digestive system balance beneficial and possibly harmful bacteria.

Generally, Greek yogurt may have more probiotics than regular yogurt, but it’s important to check the label to make sure that whichever yogurt you choose has “active cultures.” That indicates it has live microorganisms that contribute to a healthy gut.

Even if you are lactose-intolerant (do not digest lactose well), you may be able to eat yogurt because the bacteria reduce the lactose content.

5. Supplies Vitamins and Minerals

Yogurt is a “nutrient-dense” food. It’s a good source of protein, vitamin A, vitamin B2, vitamin B12, and the minerals calcium, phosphorus, and potassium.

 Greek yogurt is slightly higher in vitamin A, B2, and B12 than regular yogurt. Regular yogurt has significantly more calcium than Greek yogurt, as well as more potassium and phosphorus.

How Are They Used?

Yogurt is eaten worldwide and may have existed as early as 10,000 BC, when people began milking animals and discovered that yogurt had a longer “shelf-life” than milk.

It’s a versatile food that can be:

• Eaten as is or with additions, such as fresh fruit
• Used as a marinade
• Added to salad dressings
• Used as a dessert
• Substituted for other forms of dairy, like sour cream or buttermilk, in some baked goods

When you’re going to use yogurt in a recipe, bear in mind that Greek yogurt is thicker and more tangy, while regular yogurt is milder and has a thinner texture. Make your choice according to what texture you want to achieve.

Which Yogurt Is the Healthiest?

On balance, Greek yogurt contains more of some important nutrients, like protein, than regular yogurt. It also has fewer carbohydrates and sugar.

Regular yogurt, however, has more calcium, so your choice may depend on the nutritional benefits you’re looking for.

Key Takeaways

• Greek yogurt and regular yogurt have health benefits, including protein, vitamins, calcium, and other minerals.
• Greek yogurt has more protein, and regular yogurt has more calcium.
• When comparing yogurt, make sure to check the label for added sugar or preservatives.