Greek yogurt is prepared from the same ingredients as regular yogurt but has a thicker, creamier consistency because the majority of its whey is strained out during production. The straining process also makes Greek yogurt more nutrient-dense than regular yogurt, according to registered dietitian and "The Flexitarian Diet" author Dawn Jackson Blatner. Nonfat Greek yogurt has no cholesterol and is rich in vitamins, minerals, protein and active bacterial cultures that may help treat or prevent certain medical problems.
A 1-cup serving of Greek yogurt contains a high concentration of the B vitamins riboflavin, vitamin B-12, pantothenic acid, thiamin and vitamin B-6. Together, these vitamins are vital for energy metabolism and the health of the neurological, immune and cardiovascular systems. Combining Greek yogurt with fresh fruit, nuts and granola creates a quick snack or simple breakfast that supplements its rich B-vitamin content with significant amounts of vitamin C and vitamin A.
Greek yogurt contains significant amounts of potassium, phosphorus and magnesium. However, its highest mineral content comes from calcium, with each 6-ounce cup of Greek yogurt supplying 20 percent of the RDA of calcium. This amount is less than the calcium content in 6 ounces of regular yogurt because some of the mineral is lost in Greek yogurt's straining process. Despite this, nutritionists recommend Greek yogurt as a good addition to a calcium-rich diet. Use Greek yogurt as a low-fat, high-calcium sour cream substitute in any dip, sauce or main dish recipe.
Greek yogurt is protein-rich. Each serving contains between 15 to 20 grams of protein, the same amount provided by 2 to 3 ounces of lean meat such as poultry. A diet that regularly includes protein sources like Greek yogurt may help promote weight loss by keeping you feeling fuller for a longer period of time between meals. Be aware, though, that the high amount of protein may also come with an unhealthy amount of saturated fat. U.S. News and World Report warns that some whole-milk Greek yogurt contains as much as 80 percent of one day's allowance of saturated fat. Get the same high protein levels, but with significantly less fat, by choosing Greek yogurt prepared from low-fat or skim milk.
Greek yogurt contains the live probiotic cultures S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus and L. Casei. Probiotics are live, beneficial bacteria that may help protect against potentially harmful bacteria. The probiotics in Greek yogurt may help treat urinary tract infections, vaginal yeast infections and digestive disorders like diarrhea, irritable bowel syndrome and intestinal infections, according to the Harvard Medical School and Mayo Clinic.com nutritionist Katherine Zeratsky. There's some evidence that Greek yogurt's live cultures may also help prevent or mitigate colds, the flu and childhood allergy problems.
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- Stonyfield Organic: Plain Oikos Organic Greek Nonfat Yogurt
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- Harvard Medical School Family Health Guide: Health Benefits of Taking Probiotics
- MayoClinic.com: Is It Important to Include Probiotics and Prebiotics in a Healthy Diet
- American Cancer Society: Vitamin B Complex