Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

Calcium, Recipes, Snacks