Sour cream is commonly used to top baked potatoes, but Greek yogurt is a viable substitute that adds less fat and calories to your potato. While you can top your baked potato with regular, plain yogurt, Greek yogurt is strained at least three times, which makes it thicker, richer, creamier and more like sour cream.
Greek Yogurt
Like regular yogurt, Greek yogurt is made by adding active bacteria cultures to heated and cooled cream or milk. The bacteria causes the cream or milk to ferment, creating the tangy flavor. Unlike regular yogurt, Greek yogurt is strained to remove nearly all of the thin whey, resulting in a thicker, creamier, full-flavored yogurt.
Selection
Read the label carefully when purchasing Greek yogurt because not all brands are created equal. High-quality yogurt is more expensive than regular yogurt because of the involved straining process and the large amount of milk needed. Manufacturers of cheaper Greek yogurt often skip the expensive straining process and instead add thickeners such as gelatin or concentrated milk protein. Some brands might include sugar to improve the flavor. As a result, the quality is inferior and the yogurt contains more carbohydrates. Look for Greek yogurt that contains only milk or cream and live bacteria cultures.
Nutrients
Greek yogurt is protein-rich, with nearly double the protein content of regular yogurt. As a result, Greek yogurt is more filling. Greek yogurt is a good choice for people who observe a low carb diet because the carbohydrate count is less than the carb content of regular yogurt. Greek yogurt is also a good choice for those on low-sodium diet because it contains only about half the salt of regular yogurt. If you're using yogurt to supplement your calcium intake, regular yogurt is a better choice because it contains about triple the calcium content of Greek yogurt.
Calories and Fat
Greek yogurt made from whole milk or cream is high in unhealthful saturated fat and calories. To keep fat and calories in check, use low-fat or fat-free varieties. Although calorie and fat content vary slightly depending on the brand, 1 cup of regular Greek yogurt contains about 300 calories and 23 g of fat. Reduced fat Greek yogurt with a 2 percent content contains 130 calories and 3 g of fat. Fat-free Greek yogurt reduces the calorie count to 52 and provides no fat.
References
- USA News and World Report Health; Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?; Katherine Hobson; April 2009
- Michigan State University; Greek Yogurt Continues to Gain Market Share; Brenda Reau; May 2011
- Cooks Illustrated; Nonfat Greek Yogurt; May 2011
- FitDay: The Nutrition of Greek Yogurt
- FitDay: Yogurt Smackdown: Greek vs. Regular
- LIVESTRONG Daily Plate: 0% Yogurt (Fage)
- LIVESTRONG Daily Plate: Fage Total Greek Yogurt
- LIVESTRONG Daily Plate: Fage 2% Greek Yogurt
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