Greek yogurt is the darling of fitness magazines and diet menu plans. It was once a specialty item, but dozens of yogurt manufacturers now produce Greek yogurt in addition to American-style types. In the October 21, 2010, issue of Business Week, Marshall Hyzdu of Kraft Foods says sales of Greek yogurt have doubled every year since 2006. This thick, creamy yogurt provides multiple nutrients for a low number of calories.
Production
Greek and American yogurt are made in the same manner ... by fermenting milk with live bacteria. While American yogurt tends to be thinner, more of the liquid is strained from Greek yogurt to create a thicker consistency similar to sour cream. Greek yogurt may be used as you would sour cream or mayonnaise, as a dessert with berries and maple syrup, in smoothies and baked goods or as the base of a dip made with salsa or spices.
Protein
Because it is more concentrated, Greek yogurt contains more protein per serving than American yogurt. Registered dietitian Heather Bauer notes that Greek yogurt contains an average of 20 g of protein per cup, while American-style yogurt has just 13 g per cup.
Sugar
Greek yogurt contains less naturally-occurring sugar than American-style yogurt. In 7 oz. of plain Greek yogurt, there are 8 g of sugar; the same amount of plain American yogurt contains about 17 g. Choose plain rather than flavored Greek yogurt to obtain more potassium, zinc and vitamins B6 and B12 per serving. The Center for Science in the Public Interest notes that some of the volume in flavored yogurt containers is taken up with the sugary fruit topping rather than nutritious yogurt, so they contain less of these healthy nutrients. Flavored Greek yogurts include up to 11 g of added sugars -- almost 3 tsp. worth. Add your own berries and a drizzle of honey to plain yogurt to control your sugar intake.
Fat
Choose low-fat or nonfat Greek yogurt over full-fat varieties. A 7 oz. serving of full-fat Greek yogurt contains 20 g of fat, 16 g of which are saturated. Eating too much saturated fat can contribute to heart disease, notes the American Heart Association. The 2-percent-fat, with 4 g of fat, or 0-percent-fat varieties are just as rich and creamy, and provide equal amounts of protein.
Additional Benefits
Greek yogurt is also lower in carbohydrates than American-style yogurt. A 7 oz. serving provides about 20 percent of the recommended allowance for calcium, based on a 2,000-calorie diet. Using nonfat or low-fat Greek yogurt saves you calories when used in lieu of higher calorie foods like sour cream or mayonnaise.
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