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4 Reasons to Eat More Greek Yogurt

May 12, 2025

If Greek yogurt isn’t already part of your weekly grocery haul, it might be time to add it.

“It’s one of those foods that hits a lot of nutritional high points,” says Jillian Wanik, RD, a registered dietitian with Hartford HealthCare. “Greek yogurt is rich in protein, calcium, probiotics, and other nutrients that support overall health — and it’s incredibly versatile.”

Here’s why this dairy aisle staple deserves a spot in your fridge.

1. Protein.

Trying to build muscle after a workout, or simply stay full between meals? Greek yogurt can help.

“Because it’s strained, Greek yogurt ends up with nearly double the protein of traditional yogurt,” explains Wanik. “That extra protein helps keep you feeling satisfied longer, which can be helpful for weight management and muscle repair.”

Depending on the brand, a single serving can pack up to 20 grams of protein — nearly half your daily need.

“And the straining process isn’t just important for protein,” Wanik adds. “It also removes whey, a liquid containing lactose (a natural sugar). This means that Greek yogurt tends to have less sugar than regular yogurt.”

But like always, it’s important to pay attention to the labels.

“All yogurt has some natural sugar, but some brands are much higher in added sugar. Fruit flavored yogurts can have as much as 20 grams of added sugar. That’s five teaspoons!”

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2. Gut health.

Gut health isn’t just a trend — it’s tied to everything from digestion to immune function. Greek yogurt contains probiotics, the beneficial bacteria that support a healthy digestive tract.

“Look for yogurts labeled with ‘live and active cultures,’” says Wanik. “Those are the ones that contain probiotics.”

And while probiotics are important, your gut needs fiber, too.

“Probiotics work best when paired with prebiotics, which are found in high-fiber foods like fruits, vegetables and whole grains,” she says. “Together, they help keep digestion regular and may support blood sugar and cholesterol levels.”

> Related: The Best (and Worst) Foods for Keeping Your Gut Moving

3. Calcium.

Calcium is key for bone health, and Greek yogurt delivers a solid dose.

“One cup of Greek yogurt can provide anywhere from 30 to 45% of your daily calcium needs (1300mg),” says Wanik. “And many brands are also fortified with vitamin D, which helps your body absorb calcium more effectively.”

That one-two punch is great news for your bones, teeth and overall health.

4. Heart health.

Step aside, calcium and protein – Greek yogurt is a great source of potassium and magnesium, too.

“Together, these nutrients all work together to help relax blood vessels, which can ultimately lower your blood pressure,” says Wanik.

And if you’re wondering about the fat content?

“This conversation is still evolving,” Wanik notes. “We used to think that full-fat dairy was bad for your heart, but the conversation has become more nuanced. Your best bet is to choose a reduced-fat or fat-free yogurt, which will give you all the benefits of dairy without the saturated fat.”

> Related: 8 Heart-Healthy Snacks to Keep You Going

Here’s how to get more Greek yogurt in your diet.

The best part about adding Greek yogurt to your diet is how easy it is to incorporate.

“It’s so versatile,” says Wanik. “You can use it in place of sour cream, mayonnaise or cream cheese in a lot of recipes.”

Here are some ideas to get you started:

• Taco night topper: Mix plain Greek yogurt with taco seasoning and lime juice for a tangy alternative to sour cream.
• Savory dip: Blend with roasted red peppers, garlic, or fresh herbs for a quick veggie dip.
• Fruit dip: Stir in cinnamon and vanilla for a healthier twist on dessert.
• Smoothies: Toss in your blender with fruit, milk and a touch of honey for a protein-packed snack.
• Yogurt pops: Dip banana halves in yogurt, roll in granola and freeze for a kid-friendly treat.