Greek Yogurt: 11 Benefits, Nutritional Profile, And How To Make It

Reviewed By Staci Gulbin, MS, MEd, RD, LDN, Registered Dietitian
Written by Ravi Teja Tadimalla

Greek yogurt is yogurt with the liquid whey and some of the lactose removed. This thick yogurt tastes sour and has far more protein than your regular yogurt. Also, it has far less sodium. Are you beginning to see the good effects Greek yogurt can have on you?

One standard container, or 150 g, of Greek yogurt contains close to 11 grams of protein, which meets 22% of the RDA. This same serving size also meets 10% of your daily calcium needs. This means taking a pack of Greek yogurt on your daily commute to the office can put you among the healthiest individuals in your circle. And these are just a few of the many health benefits of this yogurt. Read below to find out how you can use Greek yogurt to become a much healthier and fitter you.

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What Are The Benefits Of Greek Yogurt?

1. Yogurt Helps In Bodybuilding

Yogurt is a great source of protein and calcium, which are essential nutrients for bodybuilding. The protein in yogurt reduces the loss of muscle mass and boosts muscle growth.

Yogurt works great as a post-workout snack as well. It offers the essential carbs and protein that your body needs for muscle repair.

2. Boosts Your Digestive Health


The probiotics in yogurt play a big role here. Reports published by the Harvard Medical School tell us that probiotics can ease constipation (1). Though more research is required, taking probiotics for easing constipation is a safe bet. The good bacteria soothe the digestive system as well.

The soothing properties of yogurt also help fight acid reflux and GERD. And yogurt intake has also been linked to a reduced risk of colorectal cancer (2).

3. Promotes Bone Health

In an Irish study, women with a higher yogurt intake had increased hip bone density and reduced risk of osteoporosis as they aged (3). Yogurt is one rich source of many bone-promoting nutrients, with calcium being the most important of them all.

Other studies also confirmed that yogurt eaters showed better signs of physical fitness. Also, higher yogurt intake is linked to greater bone mineral density in older adults (4).

4. Improves Your Brain Functioning

Studies show that the probiotics in yogurt may reverse depression. The amount of lactobacillus (probiotic bacteria) in the gut affects the blood levels of kynurenine, which is a metabolite known to cause depression (5).

Research also shows that the composition of gut bacteria can change how the brain functions. Yogurt contents can even influence how your brain responds to the environment. This means eating yogurt can help relieve stress and boost your overall mental capacities.

5. May Aid Weight Loss

Scientists hypothesize that low levels of calcium can affect appetite in people, contributing to weight gain in the long run. Adequate calcium can contribute here by upregulating the metabolic rate and enhancing fecal fat excretion and even mediating inflammatory response (6). And since yogurt is rich in calcium, it can change this.

Regular yogurt intake can also boost immunity and combat inflammation (thanks to the good bacteria in it), which may otherwise contribute to weight gain.

Research also found that obese adults who consumed three servings of fat-free yogurt a day (as part of a low-calorie diet) lost 22% more weight than their counterparts who didn’t eat any yogurt. Yogurt not only helps burn fat but also makes it easier to maintain lean muscle mass (7). It even helps regular cholesterol and triglycerides (8).

6. Yogurt Can Strengthen Your Heart

One reason is linked to yogurt’s ability to curb weight gain. When you weigh less, your heart doesn’t have to work as hard to pump blood across the body. Yogurt eaters were also found to have a healthier metabolic profile (glucose and electrolytes) and cholesterol levels.

Studies also show how a higher intake of yogurt can regulate blood pressure levels, thereby cutting down cardiovascular disease risk (9).

7. Helps Fight Diabetes

Fermented foods like yogurt boost gut health. And it is good gut health that can help prevent diseases like diabetes and associated obesity (10). Intake of yogurt is also linked to lower blood glucose levels. Other studies also show how yogurt consumption can reduce the risk of type 2 diabetes (11).

But when it comes to diabetes health, not all forms of yogurt are created equal. Ensure that you check the packaging. Choose yogurt that contains live and active cultures since these probiotics will help fight inflammation, which can otherwise lead to chronic diseases like type 2 diabetes.

8. May Treat PCOS

Though research is ongoing, a diet high in protein can relieve symptoms of polycystic ovarian syndrome. And Greek yogurt is rich in protein. Research also suggests a link between PCOS and optimal gut microbiota, something yogurt offers abundantly (12).

9. Promotes Oral Health


The calcium in yogurt helps build teeth too. And the active probiotics in yogurt can combat bad odor (13). A daily dose of yogurt has been found to keep off offensive odors. Studies showed how yogurt eaters had low levels of plaque and a lower risk of gingivitis.

10. Yogurt Helps Fight Acne

The probiotics in yogurt fight inflammation and the acne it causes. A yogurt face mask works best here. It can calm down acne you already have and prevent future breakouts.

Yogurt also contains lactic acid. Lactic acid is an alpha hydroxy acid that dissolves dead skin cells (14). These dead skin cells can clog pores and cause breakouts. Lactic acid also has exfoliating properties that brighten your facial skin and treat pigmentation.

11. Boosts Hair Health

The protein in yogurt can also help in hair growth. Some sources suggest a yogurt hair mask can help – but there is less research on this. This mask is worth a try, though. Apply yogurt to your hair and scalp and let it sit for 15 to 20 minutes. Shampoo as usual.

These are some ways Greek yogurt can make your life better. Here are the details of the nutritional profile.

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What Is The Nutritional Profile Of Greek Yogurt?

Calorie Information
Amounts Per Selected Serving%DV (REMOVE ENTIRE COLUMN)
Calories130(544 kJ)6%
From Carbohydrate16.0(67.0 kJ)
From Fat70.0(293 kJ)
From Protein44.0(184 kJ)
From Alcohol~(0.0 kJ)
Amounts Per Selected Serving%DV
Total Carbohydrate5.0 g2%
Dietary Fiber0.0 g0%
Sugars5.0 g
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein11.0 g22%
Other Nutrients
Amounts Per Selected Serving%DV
Vitamin A200 IU4%
Calcium100 mg10%
Sodium70.0 mg3%
Amounts Per Selected Serving%DV
Cholesterol20.0 mg7%

*Plain low-fat Greek Yogurt, sourced from USDA (15).

Greek yogurt is replete with protein and calcium. Though it doesn’t contain many other nutrients, it is also one good source of healthy carbs.

The next question that might occur to you is, how can you make Greek yogurt?

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How Can You Make Greek Yogurt At Home?

Making Greek yogurt at home is simple.

What You Need

• 4 cups of low-fat milk
• ½ cup of low-fat yogurt
• Honey and fresh fruit, optional


1. Heat the milk in a large saucepan over medium-high heat. Let the temperature reach 180° F.
2. Pour the milk into a large heat-safe container. Be careful. Stir frequently until the milk cools down to 110° F.
3. Take half a cup of the milk and combine the yogurt with it in a small bowl. Stir this mixture back into the warm milk in the container.
4. Cover the container with a clean kitchen towel. This will keep it warm. Place it in a warm and dry place. Let it sit for 8 to 12 hours and then refrigerate for about 2 hours.
5. Line a large fine-mesh sieve with two layers of cheesecloth. Place over a large bowl. Spoon the cooled yogurt into the cheesecloth. Cover and refrigerate anywhere between 8 to 24 hours.

In case you are in a rush and want to grab a pack of Greek yogurt from your nearest store, ensure it’s plain, unsweetened, low-fat, and has the least amount of additives. You can check the packaging for this information.

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It may taste sour, but its benefits make Greek yogurt worth trying. So, add Greek yogurt to your daily routine today!

And tell us how this post has helped you. Leave a comment in the box below.

Frequently Asked Questions

What are the side effects of taking too much Greek yogurt?

One major concern is that the live bacteria in the yogurt may reproduce if unchecked. This can cause illness in people with weak immune systems. Hence, if you have a weak immune system or suffer from a condition that may weaken your immunity, keep away from yogurt and consult your doctor.

What is a proper substitute for Greek yogurt?

Sour cream is one very good substitute, more so in dressings and sauces. Even cottage cheese works well.

How much of Greek yogurt can you eat in a day?

2 to 3 cups should do.

How long does Greek yogurt last?

Though the peak quality of the yogurt lasts for 5 to 7 days, it can be eaten until the 10th to 14th day. But in case the yogurt develops mold, it means it has gone bad. Please throw it away in this case.


  1. Probiotics may ease constipation”. Harvard Medical School.
  2. Yogurt consumption and risk of colorectal cancer…”. US National Library of Medicine.
  3. Yogurt consumption in older Irish…”. ScienceDaily.
  4. Greater yogurt consumption is associated…”. Osteoporosis International.
  5. Probiotic found in yogurt can reverse depression…”. ScienceDaily.
  6. Is consuming yoghurt associated with weight management…”. US National Library of Medicine.
  7. Eating yogurt may reduce cardiovascular…”. ScienceDaily.
  8. The effect of daily fortified yogurt…”. US National Library of Medicine.
  9. Eating yogurt may reduce cardiovascular…”. ScienceDaily.
  10. Evidence for the effects of yogurt on gut health…”. US National Library of Medicine.
  11. Yogurt and diabetes…”. US National Library of Medicine.
  12. Association between polycystic ovary syndrome…”. US National Library of Medicine.
  13. Use of probiotics and oral health”. US National Library of Medicine.
  14. An antiaging skin care system containing…”. US National Library of Medicine.
  15. Yogurt, Greek, plain, lowfat”. United States Department of Agriculture.
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Ravi Teja Tadimalla is an editor and a published author. He graduated from SRM University, Chennai, and has been in the digital media field for over six years. He has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He considers himself a sculptor born to chip away at content and reveal its dormant splendor. He started his career as a research writer, primarily focusing on health and wellness, and has over 250 articles to his credit. Ravi believes in the great possibilities of abundant health with natural foods and organic supplements. Reading and theater are his other interests.