Greek Yogurt vs Regular Yogurt
Greek (strained) yogurt vs regular yogurt: what straining is, what sources document about protein and processing, the limited trials on Greek yogurt, and where evidence is missing.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read functional food safety before you use anything on this page.
Short answer: Greek yogurt is a strained yogurt, and one trial report describes it as having a higher protein content per serving than milk. We did not find a study that compared Greek yogurt with regular yogurt on health outcomes. Proper evidence not found for that comparison: we searched PubMed for Greek yogurt compared with regular yogurt, strained yogurt composition and lactose, and read the papers below.
What each one is
Yogurt is milk fermented by bacterial cultures; see Yogurt. In dairy-science research, Greek strained yogurt is made by removing acid whey from the fermented yogurt. [1] A trial report describes Greek yogurt as a semi-solid food containing bacterial cultures and having a higher protein content (mostly casein) per serving than milk. [2] How a package may use the word "Greek" is not described in the sources we read; check the label and the ingredient list, and see How to compare packaged functional foods.Documented differences
- Processing varies. In one study of Greek strained yogurt, the heat treatment of the milk significantly influenced the fat, lactose and total solids contents of the strained yogurts. [1] So two Greek yogurts are not necessarily alike, and a single number for "Greek yogurt" would be misleading.
- Lactose. We did not find a source comparing lactose in Greek and regular yogurt, so we make no claim about it. Evidence on yogurt and lactose digestion applies to yogurt in general: a systematic review of 108 studies concluded a causal relationship exists between lactose digestion and tolerance and yogurt consumption. [3] For lactose symptoms, see Lactose intolerance.
- Added sugar and fat. These depend on the product, not on straining. The sources we read give no figures, so read the Nutrition Facts label (Reading food labels).
What research exists on Greek yogurt specifically
| Study | Who and what | What the source found | Strength of evidence |
|---|---|---|---|
| Randomized trial, 12 weeks | 30 untrained young men on resistance training; fat-free plain Greek yogurt or an isoenergetic carbohydrate pudding | The Greek yogurt group gained more strength, muscle thickness and fat-free mass and lost more percent body fat. [2] | Insufficient evidence to generalize; small, young men, compared with a pudding, not regular yogurt |
| Secondary analysis of a randomized trial | 30 healthy young men | Interleukin-6 was lower in the Greek yogurt group at week 12; the authors say supplementation may enhance training effects on inflammatory markers. [4] | Insufficient evidence; markers only |
| 8-week pilot trial | 48 older adults (55+); two daily servings of 175 g Greek yogurt in two groups | Effects on bone and inflammation markers were limited, and the authors say to interpret cautiously because of the pilot design. [5] | Insufficient evidence |
In each trial the comparison was a pudding or no yogurt, not regular yogurt, so none of them shows that Greek yogurt beats regular yogurt. These amounts are what the trials gave participants, not advice for a reader.
No universal winner
Which one suits a person depends on taste, digestion, allergies and the label. A dietitian can help with individual needs.Frequently asked questions
Is Greek yogurt healthier than regular yogurt?
No study comparing them on health outcomes was found. The Greek yogurt trials we read compared it with a pudding or with no yogurt. [2]
Does Greek yogurt have more protein?
A trial report describes it as having a higher protein content per serving than milk. [2] We did not read a source comparing it with regular yogurt, so check the label.
Is Greek yogurt lower in lactose?
Proper evidence not found in the sources we read. Processing was shown to influence lactose content in strained yogurts. [1]
Does Greek yogurt build muscle?
In one 12-week trial in 30 young men, a fat-free Greek yogurt group gained more strength and fat-free mass than a pudding group. [2] That is a small trial, not proof for other people.
Is Greek yogurt a probiotic?
Not automatically. A probiotic is defined as live microorganisms that confer a health benefit in adequate amounts. [10]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Limits and uncertainty
Safety and who should ask a clinician
- Milk allergy. Greek and regular yogurt are both milk products; allergy is not covered in the sources we read. See Food allergy basics and emergency signs. Call 911 for trouble breathing or swelling of the face or throat.
- Pregnancy. A university extension fact sheet advises pregnant women not to eat foods made from raw or unpasteurized milk. [8]
- Weakened immune system. NCCIH says harm from probiotics is more likely in people with severe illness or compromised immune systems. [9] Ask a clinician about live-culture foods.
References
- Effect of modified manufacturing conditions on the composition of Greek strained yogurt and the quantity and composition of generated acid whey. 2022. PubMed 36553693. Read 2026-10-22.
- Greek yogurt and 12 weeks of exercise training on strength, muscle thickness and body composition in lean, untrained, university-aged males. 2019. PubMed 31114790. Read 2026-10-22.
- Yogurt, cultured fermented milk, and health: a systematic review. 2021. PubMed 32447398. Read 2026-10-22.
- Resistance exercise training and Greek yogurt consumption modulate markers of systemic inflammation in healthy young males: secondary analysis of a randomized controlled trial. 2025. PubMed 40944203. Read 2026-10-22.
- Effects of Greek yogurt supplementation and exercise on markers of bone turnover and inflammation in older adult exercisers: an 8-week pilot intervention trial. 2025. PubMed 41470847. Read 2026-10-22.
- Yogurt intake and all-cause and cardiovascular mortality: a meta-analysis of eight prospective cohort studies. 2020. PubMed 31970674. Read 2026-10-22.
- Impact of probiotic yogurt consumption on lipid profiles in mild to moderate hypercholesterolemia: systematic review and meta-analysis of randomized controlled trials. 2020. PubMed 31748179. Read 2026-10-22.
- Clemson University Home and Garden Information Center. Food Safety for Pregnant Women and Their Babies. Read 2026-10-22.
- National Center for Complementary and Integrative Health (NCCIH, US). Probiotics: Usefulness and Safety. Read 2026-10-22.
- Hill C, et al. Expert consensus document. The ISAPP consensus statement on the scope and appropriate use of the term probiotic. 2014. PubMed 24912386. Read 2026-10-22.