What Greek Yoghurt Does to Your Body

Greek yoghurt is loved for its rich, creamy texture and versatility. Whether blended into smoothies, added to your favourite dishes or enjoyed straight from the container, it’s a delicious and satisfying way to elevate your meals. But is Greek yogurt actually good for you? With its growing popularity, many people are curious about what sets it apart from other options.

As a dietitian, I’m often asked about its health benefits. Nutrition advice can sometimes feel overwhelming, but Greek yoghurt is one of those foods that stands out for its simplicity and nourishing qualities.

Before diving into the details, let’s explore what makes Greek yoghurt unique and why it has earned its reputation as a go-to option for those seeking balanced nutrition. Below, find insights on how to enjoy Greek yogurt, whether it fits into a low-calorie diet, and more.

What is Greek yoghurt?

Compared to regular yoghurt, Greek yoghurt undergoes an additional straining process to remove whey, the liquid that contains lactose. Since lactose is a natural sugar, plain Greek yoghurt has a lower sugar content than plain regular yoghurt. This straining process also results in a thicker, creamier texture and a slightly tangy taste.

Greek yoghurt is also more concentrated, meaning it contains higher protein levels (sometimes twice as much per serve) and beneficial probiotics. Like other types of yoghurt, Greek yoghurt comes in no-fat, low-fat and full-fat varieties, with fat content depending on the type of milk used to make it.

Is Greek yoghurt good for you?

Yoghurt, in general, is packed with probiotics and calcium, which are great for gut health, bone health and heart health, says registered dietitian nutritionist Melissa Prest. “Lower sugar options are better for most people,” she explains, “and Greek yoghurt is thicker than regular yoghurt, tends to be higher in protein and usually lower in sugar.” So it can definitely be part of a balanced diet.

Greek yoghurt health benefits

Supports muscle building and recovery

Greek yoghurt has fewer carbohydrates and almost double the protein compared to regular yoghurt, says Prest.

A 170 grams serve of Greek yoghurt contains 15-20 grams of protein, or 30% of your recommended daily intake, says registered dietitian nutritionist Keri Gans. “Protein helps carry oxygen throughout the body, builds, repairs, and maintains muscle mass.” This makes Greek yoghurt a great post-workout snack.

Great for bone health

A 170 grams serve of Greek yoghurt provides 20% of the recommended daily calcium intake, says Gans.

“Calcium helps build and maintain strong bones and teeth, as well as aid in blood clotting, muscle contractions, and nerve function,” she explains. Adequate protein intake is also important for bone health. In fact, research suggests that combining Greek yoghurt with exercise may increase bone formation in young men over 12 weeks.

Aids a healthy gut microbiome

Thanks to its probiotic content, Greek yoghurt is great for gut health. If your yoghurt contains live and active cultures, then it has probiotics, explains Gans. “Probiotics help balance gut bacteria and support digestive health.” One study found that yoghurt consumption was linked to reduced visceral fat and positive changes in gut bacteria, which may benefit overall metabolic health.

May reduce the risk of type 2 diabetes

Research suggests that eating fermented foods like probiotic yoghurt may help reduce the risk of type 2 diabetes. The microorganisms in yoghurt interact with the gut microbiome, potentially influencing insulin resistance and weight management—two major factors in diabetes risk.

Could help lower cholesterol

One study found that consuming just over one cup of probiotic yoghurt daily for six weeks improved cholesterol levels in people with type 2 diabetes, potentially lowering cardiovascular disease risk.

Greek yoghurt is also naturally rich in calcium, potassium, and magnesium—minerals linked to healthy blood pressure. Plus, it’s naturally low in sodium, which is important for heart health.

May reduce metabolic syndrome risk

Metabolic syndrome is a cluster of conditions, including high blood sugar, cholesterol issues, and increased waist circumference, that may increase the risk of serious health problems.

A review in Current Nutrition Reports found that nutrients in yoghurt, including calcium, vitamin D, protein, and probiotics, have protective effects against metabolic syndrome. The research suggests that eating Greek yoghurt as part of a healthy diet may help reduce the risk of developing these conditions.

May support weight management

Greek yoghurt contains key factors that support weight management.

Its high protein content helps promote fullness, as protein slows digestion and reduces hunger hormones like ghrelin, making it easier to avoid overeating.

Greek yoghurt is also low in calories but nutrient-dense, providing essential vitamins and minerals.

Research published in Appetite found that an afternoon snack of Greek yoghurt with 24 grams of protein led to reduced hunger, increased fullness, and delayed eating compared to lower protein snacks among healthy women.

May lower colorectal cancer risk

Long-term yoghurt consumption may help reduce the risk of certain types of colorectal cancer.

A study published in Gut Microbes suggests that eating yoghurt regularly over time may help protect against specific types of colon cancer, depending on gut bacteria levels. Certain yoghurts provide beneficial bacteria like Bifidobacterium, which may play a role in this protective effect.

Greek yoghurt nutrition facts

Here’s what you’ll get in one 200 grams serve of plain, low-fat Greek yoghurt,

• Calories: 146
• Protein: 20g
• Fat: 3.8g
• Carbs: 7.9g
• Fibre: 0g
• Sugar: 7.1g
• Calcium: 230mg (19% of the daily value)
• Potassium: 282mg (6% of the daily value)
• Selenium: 24.8mcg (45% of the daily value)

Greek yoghurt is also a good source of magnesium, vitamin B12, and iodine, says Prest.

Is Greek yoghurt good for weight loss?

While Greek yoghurt won’t magically make you lose weight, it can support weight management. Thanks to its high protein content, Greek yoghurt promotes satiety, says Gans.

This means you’ll likely stay fuller for longer, consuming fewer calories throughout the day compared to a lower-protein meal. Some research suggests that a high-protein diet may promote fat loss more effectively than lower-protein diets, but more studies are needed.

How to enjoy Greek yogurt

Greek yoghurt can be enjoyed solely on its own as a snack or as breakfast, with fruit and/or nuts or added to a smoothie, says Gans.

There are also some easy ways to substitute Greek yoghurt for similar ingredients. For example, you can use it instead of mayonnaise in a tuna, chicken or egg salad, Gans suggests. Or, instead of sour cream on a baked potato, you can use Greek yoghurt, she adds. “Greek yoghurt can also be added to a salad dressing to make it creamier.”

Greek yoghurt’s versatility and nutritional benefits make it an easy addition to a balanced diet.

—Additional reporting by Madeleine Haase and Samantha MacAvoy