The short answer: yes, plain Greek yogurt is a healthy food for most people. A 170-gram (6-ounce) cup of plain nonfat Greek yogurt has about 17 grams of protein, 5.5 grams of natural milk sugar and 100 calories, according to USDA data. Flavored versions can carry three times the sugar, so plain is the better everyday choice.
Every nutrition figure below comes from USDA FoodData Central (SR Legacy). Brands vary, so check the label on the cup you buy.
Is Greek yogurt good for you?
Greek yogurt is good for you because it packs a lot of protein into few calories, and the plain kind has no added sugar. It also brings calcium, vitamin B12 and live cultures.
Research on yogurt in general is encouraging but limited. Harvard’s Nutrition Source says two meta-analyses found an 18% and a 14% lower risk of type 2 diabetes with daily yogurt. In 2024 the FDA allowed a qualified health claim that eating at least 2 cups (3 servings) of yogurt a week may reduce the risk of type 2 diabetes. The FDA also said the evidence for it is limited. These are links seen in studies of people’s diets, not proof that yogurt prevents disease.
What is the difference between Greek yogurt and regular yogurt?
Greek yogurt is regular yogurt that has been strained to remove the liquid whey, which makes it thicker, Harvard explains. That straining changes the numbers. Here’s one 170-gram (6-ounce) serving of each:
| Yogurt (170 g) | Calories | Protein | Total sugar | Calcium | Saturated fat |
|---|---|---|---|---|---|
| Greek, plain, nonfat | 100 | 17.3 g | 5.5 g | 187 mg | 0.2 g |
| Greek, plain, low-fat | 124 | 16.9 g | 6.1 g | 196 mg | 2.1 g |
| Greek, plain, whole milk | 165 | 15.3 g | 6.8 g | 170 mg | 4.1 g |
| Regular, plain, low-fat | 107 | 8.9 g | 12.0 g | 311 mg | 1.7 g |
| Regular, plain, whole milk | 104 | 5.9 g | 7.9 g | 206 mg | 3.6 g |
| Greek, vanilla, nonfat | 133 | 14.7 g | 16.2 g | 168 mg | 0.2 g |
| Greek, strawberry, nonfat | 139 | 13.7 g | 19.2 g | 165 mg | 0.2 g |
| Regular, fruit, low-fat | 168 | 6.8 g | 31.7 g | 235 mg | 1.3 g |
Source: USDA FoodData Central, SR Legacy, scaled to 170 grams. In plain yogurt, all the sugar is natural milk sugar. In flavored yogurt, much of it is added.
The trade-off is clear. Plain Greek yogurt has roughly twice the protein of plain low-fat regular yogurt and half the sugar. Regular yogurt has more calcium.
Why is Greek yogurt so high in protein?
Greek yogurt is high in protein because straining removes water and whey, leaving a denser yogurt with more protein in every spoonful. A 170-gram cup of plain nonfat Greek gives about 17 grams, which goes a long way toward the 25 grams or so many people aim for at a meal. Our guide to how much protein per meal explains that target.
Straining has a cost. Harvard notes that some calcium is lost along with the whey. Some brands add calcium back and some don’t, so check the Nutrition Facts label if calcium matters to you. Our guide to calcium lists other food sources.
Does Greek yogurt have probiotics?
Most Greek yogurt contains live bacterial cultures, which is what people usually mean by probiotics. Under the FDA’s standard for yogurt, it must be made with two lactic acid bacteria, Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. Here’s what the label words mean under that rule:
- "Contains live and active cultures." The yogurt had at least 10 million colony-forming units (CFU) per gram when it was made, with a reasonable expectation of 1 million per gram through its shelf life.
- "Does not contain live and active cultures." The yogurt was heat-treated after culturing to extend shelf life, which kills the bacteria. This phrase must appear on the front of the label.
- Plant-based yogurts. Harvard notes that not all of them are fermented, so some have no live bacteria.
More isn’t always better. Harvard says research doesn’t support the idea that very high CFU counts or long lists of strains give extra benefits.
Does Greek yogurt have lactose?
Yes, Greek yogurt has lactose, but less than milk, and many people with lactose intolerance handle it well. Harvard explains that the bacteria break down lactose into lactic acid during fermentation. A 170-gram cup of plain nonfat Greek yogurt has 5.5 grams of total sugar, nearly all of it natural milk sugar.
The NIDDK suggests yogurt and hard cheeses for people with lactose intolerance because they’re lower in lactose, and says many people can have 12 grams of lactose, about a cup of milk, with mild symptoms or none. Lactose-free yogurt is another option. If dairy gives you ongoing pain, diarrhea or bloating, see your doctor to find the cause.
How much sugar is in flavored Greek yogurt?
Flavored Greek yogurt has about 16 to 19 grams of sugar per 170-gram cup in USDA data, compared with 5.5 grams in plain. Harvard warns that some yogurts carry 20 to 25 grams of sugar in a 5-ounce cup, mostly from added sweeteners.
Here’s how that compares with the main limits for added sugar:
| Source | Added sugar limit |
|---|---|
| FDA Daily Value (2,000 calories) | 50 g a day |
| Dietary Guidelines, as cited by the FDA | Less than 10% of daily calories |
| American Heart Association, most women | No more than 100 calories a day (about 25 g) |
| American Heart Association, most men | No more than 150 calories a day (about 37 g) |
To read the label, look at Added Sugars, not Total Sugars. The FDA explains that added sugars don’t include the sugar that’s naturally in milk. Harvard suggests choosing another yogurt if sugar is one of the first four ingredients. An easy fix is to buy plain and stir in fresh fruit and a little honey yourself, so you control the amount.
How much Greek yogurt should you eat a day?
There’s no official daily amount for Greek yogurt. The FDA’s qualified health claim uses at least 2 cups (3 servings) a week as the minimum amount linked with a lower type 2 diabetes risk.
The type matters more than the amount. Whole-milk Greek yogurt has about 4 grams of saturated fat per 170-gram cup, against 0.2 grams for nonfat. If your LDL cholesterol is high, ask your doctor which suits you. Our look at whether full-fat dairy is healthy covers the research.
What can you use Greek yogurt for?
You can use plain Greek yogurt anywhere you’d use sour cream, mayonnaise or cream, and as a base for breakfasts and snacks. Several of these ideas come from Harvard’s Nutrition Source:
- Overnight oats. Stir it into oats with chia and milk the night before. Our high-protein overnight oats show the ratios.
- Tzatziki. Mix it with grated cucumber, lemon juice, olive oil, garlic and dill.
- Sour cream swap. Spoon it onto chili, baked potatoes or tacos.
- Lighter tuna salad. Use half yogurt and half mayo.
- Honey mustard dressing. Whisk it with mustard, honey, garlic powder and lemon juice.
- A two-part breakfast. Pair a bowl of berries and yogurt with an egg. Our guide to whether eggs are good for you covers how many make sense.
For more ideas, see our high-protein snacks. If you’d like four weeks of high-protein meals already planned, with grocery lists, the meal plan below was written with menopause in mind.
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Quick questions
Is Greek yogurt healthy to eat every day?
Yes, plain Greek yogurt can be part of a healthy diet every day for most people. A 170-gram cup of plain nonfat Greek yogurt has about 17 grams of protein and no added sugar, according to USDA data. Choose plain over flavored, and if you eat whole-milk versions, count the saturated fat.
Is Greek yogurt lactose free?
No, Greek yogurt isn’t lactose free, but it’s lower in lactose than milk. Bacteria break down lactose during fermentation, Harvard explains. The NIDDK says many people with lactose intolerance can have about 12 grams of lactose with mild symptoms or none. Lactose-free Greek yogurt is also sold.
Is Greek yogurt good for diabetics?
Plain Greek yogurt can fit well for many people with diabetes. A 170-gram cup of plain nonfat Greek yogurt has about 6 grams of carbohydrate and 17 grams of protein, USDA data shows. Flavored versions have much more sugar. Count yogurt in your carbs and ask your care team what suits you.
Is Greek yogurt bad for cholesterol?
Nonfat and low-fat Greek yogurt are low in saturated fat, with 0.2 and 2.1 grams per 170-gram cup. Whole-milk Greek yogurt has about 4 grams, which can add up. The American Heart Association’s advice favors eating patterns that include low-fat or fat-free dairy. If your LDL is high, ask your doctor.
Does Greek yogurt have calcium?
Yes, but less than regular yogurt. A 170-gram cup of plain nonfat Greek yogurt has about 187 mg of calcium, compared with 311 mg in plain low-fat regular yogurt, according to USDA data. Harvard notes that straining removes some calcium and that some brands add it back, so check the label.
Can Greek yogurt replace sour cream?
Yes. Plain Greek yogurt is thick and tangy, so it works in place of sour cream on chili, baked potatoes and tacos, and in dips. Harvard’s Nutrition Source suggests yogurt as a swap for sour cream and mayonnaise. Plain nonfat Greek yogurt adds protein and very little saturated fat.
This article is general information, not medical advice. If you have diabetes, high cholesterol, a milk allergy or ongoing digestive symptoms, talk to your doctor or a registered dietitian about what suits you.
Sources
- USDA. FoodData Central, SR Legacy: Yogurt, Greek and regular, plain and flavored
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Yogurt
- US Code of Federal Regulations. 21 CFR 131.200, Yogurt (FDA standard of identity)
- US Food and Drug Administration. FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes
- US Food and Drug Administration. Added Sugars on the Nutrition Facts Label
- Johnson RK et al. Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation, 2009
- Carson JAS et al. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 2020
- NIDDK. Eating, Diet, and Nutrition for Lactose Intolerance