Greek yogurt is now more popular in the U.S. than regular yogurt. Is that a good thing?
Few foods have exploded in growth and popularity as much as Greek yogurt. Though its roots date back to ancient Greece where it was named oxygala - the Greek word for "sour milk," Greek yogurt's distinct taste hasn't historically made it desirable to the masses.
Social media's emphasis on health foods and a general consumer shift towards organic foods over the past decade, however, have turned Greek yogurt into one of the most popular dairy products of our day - even more so than regular yogurt in some regions of the world.
According to Statista, for instance, total yogurt revenue in the United States in 2022 amounted to 7.2 billion dollars, and Greek yogurt accounted for more than half of it. The product's popularity is expected to grow further still, with some predicting that the global Greek yogurt market will reach nearly 13.5 billion by 2030.
What is Greek yogurt?
Like regular yogurt, Greek yogurt is made from cow's milk that's been cultured and fermented. But unlike regular yogurt, Greek yogurt has a lot of one of its main proteins, called whey, drained out or strained. It's other main protein, called casein, remains.
Because the removed whey is liquidy in nature, Greek yogurt is denser than regular yogurt and thick enough you can almost keep a spoon upright in it. Kristina Cooke, a registered dietitian with the Academy of Nutrition and Dietetics, says that Greek yogurt also has a heavy concentration of lactic acid, which is produced when the natural sugar found in milk (lactose) is fermented with bacteria. "It's the lactic acid content that gives Greek yogurt that characteristic tart or sour taste," she explains.
Is Greek yogurt healthy?
Greek yogurt is considered healthy for many reasons, including being a good source of micronutrients like vitamins A and B12 and minerals like calcium, magnesium, phosphorus, potassium and iodine. "These are all nutrients many people lack in their diets," says Shelley Rael, a registered dietitian and nutritionist based in Albuquerque New Mexico.
She adds that Greek yogurt also has live active cultures, "making it a great probiotic food and good for your gut health."
Is Greek yogurt better for you than regular yogurt?
Perhaps the top reason Greek yogurt is considered healthy, however, is that its high concentrations of casein, "tend to make it high in total protein and lower in carbohydrates than other types of yogurt," says Cooke. Indeed, 3/4 a cup of a leading brand of Greek yogurt contains 14 grams of protein while 2/3 a cup of a leading brand of regular yogurt contains only 5 grams of protein.
Not only does Greek yogurt have at least twice the protein as regular yogurt, notes Lisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim," it also has less sugar and less sodium. At the same time, because it lacks whey, "Greek yogurt tends to contain less calcium than regular yogurt," she says.
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Another benefit Greek yogurt has is being preferred among "people with lactose intolerance because the good bacteria in the yogurt fermentation process often takes care of that lactose for us," says Rael. She also points out that its unique flavor makes Greek yogurt a suitable substitute for sour cream in recipes and dips, "which you could not do with regular yogurt."
But Greek yogurt isn't for everyone. Though rare, live bacteria in Greek yogurt and yogurt alike can cause people with weakened immune systems to be sick. People with milk allergies should also avoid Greek yogurt. And flavored Greek yogurt can have higher amounts of added sugars than some may want to consume. Because of this, "reading the nutrition label of all flavored varieties of Greek yogurt is important," advises Young.
Despite these few limitations, Rael says, "Greek yogurt is a great addition to most people's daily diet."