Greek Yogurt Nutritional and Great Health Benefits

Greek yogurt is different from the normal regular yogurt. Making Greek yogurt requires an additional step so that water, lactose, and minerals are removed from it. The left-out yogurt after removing all things is creamy and rich in taste. Greek yogurt has less sugar and more carbohydrates in it. Greek yogurt is packed with many health benefits. Lactose intolerant people can also digest Greek yogurt in an easier way. This is because of the breakdown of bacterial milk sugars. Different brands have different amounts of proteins in them. An average serving of Greek yogurt contains about 12 grams of protein in it. With Greek yogurt, one can easily meet up the demands of daily dietary intake of milk products.

Nutritional Value Of Greek Yogurt Per 100 Grams

• Calories: 59k.calories
• Protein: 10 grams
• Total Fat: 0.4 grams
• Cholesterol: 5 mg
• Potassium: 141mg
• Total Carbohydrates: 3.6 grams
• Dietary Fibre: 0mg

How Greek Yogurt Helps In Weight Loss

• Greek yogurt is a part of a balanced diet as it meets up the protein requirement and carbohydrates requirements. Healthy fats are also provided with Greek yogurt and help in boosting metabolism. The higher the metabolism the faster it helps in weight loss.
• There are many interesting ways to include Greek yogurt in the diet. It can be taken in breakfast along with fruit topping and can be added to sauces for a creamy texture. It can also be added to soups as a topping instead of cream.
• As mentioned Greek yogurt has many health benefits in it. The protein content in Greek yogurt is much higher than in milk. Protein has many health benefits to the body. The most important role of a protein is that it helps in weight loss.

Greek yogurt as a sour cream substitute

Greek yogurt has a thick and creamy taste. It’s a great substitute for sour cream. The reason for substituting sour cream with Greek yogurt is to attain better nutrition and to make the dish more healthy. The substitutes can be used in dips, salad dressings, garnishing desserts, and to make soups too.

Greek yogurt can be used as a guilt-free topping in tacos and burritos as well. In desserts, Greek yogurt is a great substitute for sour cream because it enhances the nutritional value of the dish as its rich in protein and calcium. It can even work as a great substitute while preparing any healthy desserts too as it reduces the fat content of the dish.

Greek yogurt vs cottage cheese

Greek yogurt	Cottage cheese
A two-thirds cup of Greek yogurt contains 160 calories, and 15 grams of protein, with 5 grams of sugar.	One cup of cottage cheese contains 140 calories and 19 grams of protein with 3 grams of fat.
The sodium content in Greek yogurt is 135 mg per cup.	The sodium content in cottage cheese is three times more than Greek yogurt like 460 mg per cup.
Greek yogurt is thick and creamy and has a refreshing taste.	Cottage cheese is chunky and the flavor is much milder than Greek yogurt.
Greek yogurt is higher in calcium than cottage cheese.	Cottage cheese has more protein in it than Greek yogurt.
Dairy-sensitive people can opt for Greek yogurt as the lactose content is lower in it.	Lactose intolerant people can opt for cottage cheese which is low in lactose like feta cheese and cheddars.
Greek yogurt is a great substitute as it blends easily and can be used in a variety of healthy desserts.	Cottage cheese is difficult to use in recipes as the texture of the cheese is crumbly which makes it difficult to bind.

Other Benefits Of Greek Yogurt

• Greek yogurt is power-packed with probiotics. Probiotics are referred to as healthy gut bacteria that help in keeping our gut healthy with digestive disorders such as diarrhea. Probiotics also keep our immune system healthy.
• Greek yogurt is also high in calcium. Calcium is mainly responsible for building up strong bones and teeth in humans. 18.7% of the daily value of calcium is easily met with Greek yogurt.
• For meeting the demands of vitamin B12 many people tend to have supplements. While 21.3% of the daily value of Greek yogurt helps in meeting vitamin B12 requirements. Vitamin B12 is mostly found in animal foods. Vegetarians have the best option to meet up vitamin B12 requirements with Greek yogurt.
• In a 2016 study, it was found that those who ate 100 grams of Greek yogurt or took capsules were relieved from anxiety and depression. This way Greek yogurt helps in encouraging mental health too.
• Greek yogurt has the ability for reducing the risk of type 2 diabetes and also lowers the blood pressure of the body. Greek yogurt and health go side by side.
• The potential benefits of Greek yogurt are it helps to reduce appetite and manage hunger levels.
• It’s great for improving bone health as it’s rich in calcium.
• Greek yogurt is great for boosting metabolism and ideal for improving the gut health of the digestive system.
• It has good bacteria in it which manages gut health.
• It even helps to build muscle mass in the body.
• Not only physical health, but Greek yogurt is also great for encouraging good mental health too.

How long does Greek yogurt last

The shelf life of Greek yogurt is 2 weeks in the fridge but if stored in the freezer its shelf life can be enhanced by up to 2 weeks. Yogurt is a soft food and the chances of spoilage are much higher as molds can easily grow into them. Even if molds are grown that part can be removed and still Greek yogurt can be used.

Is Greek yogurt good for you?

Greek yogurt is good for us but it’s no less than regular yogurt which is consumed. Both of them promote the growth of healthy intestinal bacteria. Healthy bones can be built by boosting immunity. The difference is Greek yogurt has more protein than regular ones which promotes the feeling of more fullness than regular ones.

Which Greek yogurt is best

There is a wide variety of Greek yogurt brands on the market and they are ranked on basis of their nutritional value. Here are the following brands.

1. Oikos Triple zero vanilla Greek yogurt- This yogurt has no fat, no sugar, and no added artificial sweeteners in it. Per container 120 calories.
2. Dannon lights and fits Greek yogurt- it’s packed with protein and has a vanilla taste in it. Per serving gives 80 calories with 12 grams of protein.
3. Chobani plain nonfat Greek yogurt – It’s very creamy and great for dessert delights. It gives 127 calories with 13 grams of protein.
4. Fage fat-free Greek yogurt – It has a rich and creamy taste. It gives 87 calories with 15 grams of protein.
5. Wallaby Organic Greek plain Nonfat yogurt- It’s thick and tangy but super balanced. It gives 87 calories with 15 grams of protein.
6. Siggis strained yogurt- It has a tangy taste just like cream cheese or sour cream. It gives 100 calories with 19 grams of protein.
7. Fage Total 2%- It’s creamy and balanced as is known for its smooth and rich texture. It gives 113 calories with 15 grams of protein.
8. Stonyfield Organic Greek plain yogurt 0 % fat- It’s a nonfat yogurt that has a creamy and smooth taste. It gives 87 calories with 15 grams of protein.

Healthy Recipe With Greek yogurt

Healthy Greek yogurt With Mango And Oats

• Take oats and cook them with some water and then keep it aside.
• Meanwhile, in a bowl add Greek yogurt.
• Top it up with chopped mango and nuts.
• Then layer it with cooked oats and Greek yogurt again.
• Repeat again with the same steps.
• You can also add some seeds to your bowls such as sunflower seeds or pumpkin seeds.
• Your healthy yet delicious Greek yogurt with fruits is ready to serve. For more taste consume it chilled.

Greek yogurt flour Bagels

Greek yogurt flour Bagels are low in calories being high on the protein side. This recipe can easily fit into the list of low-calorie recipe books. Each bagel contains 160 calories with 10 grams of protein. Here’s the recipe.

How to prepare:

• To a large bowl add 5oz of all-purpose flour along with 1 teaspoon of salt.
• Then add in 2 teaspoons of baking powder along with 1 teaspoon of brown sugar and 1 cup of Greek yogurt.
• Then add a beaten egg and combine all ingredients well.
• Whisk the dough well, electric whisk can be used for ease. Beat for 5 minutes.
• Divide the dough into 4 pieces.
• Roll into a cylindrical shape and form a bagel.
• Preheat the oven to 350 degrees F and give egg wash to bagels.
• Bake for 20 to 25 minutes. The Colour should be light brown in color.

Greek yogurt overnight oats recipe

This recipe is excellent for breakfast as it’s higher in protein and calcium too. It’s light but still, keeps cravings under control. It contains 250 to 320 calories.

How to prepare

• Take one-fourth cup of rolled old-fashioned oats in a glass jar.
• Then add a teaspoon of chia seeds to it.
• Then add in some milk along with half a cup of Greek yogurt.
• For sweetness add a teaspoon of maple syrup.
• Chopped fruits and nuts can be added of your choice.
• Keep it refrigerated for the overnight period and consume it in the morning.

Greek yogurt chicken marinate

Chicken preparation with Greek yogurt makes the dish healthy and nutritious. It imparts a creamy taste to the dish along with richness. It gives around 300 calories.

How to prepare

• Take 50 grams of chicken and cut it into cube size.
• Then add in spices of your choice along with a half cup of Greek yogurt.
• Then add 2 tablespoons of olive oil along with chopped coriander leaves. Mix well.
• Cook until the chicken is well done. Serve hot.

Greek yogurt as a salad dressing

Greek yogurt as salad dressing makes a healthy substitute for mayo which is generally used in salad. It helps to make salad higher on the protein and calcium side. It gives 100 to 120 calories. Here’s the recipe.

How to prepare

• In a bowl add chopped and steamed vegetables of your choice.
• Then add chopped olives and jalapenos into the veggies.
• Then add in salt, pepper, and lemon juice along with 4 to 5 tablespoons of Greek yogurt.
• Consume cold.

Frequently Asked Questions