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When making or buying yogurt you will be presented with a wide variety of choices, one of which is whether to make (buy) regular or greek yogurt. Without knowing the differences between the two this is a difficult decision to make so the intent of this article is to provide you with all the relevant information you need to make an informed choice.
Greek yogurt has a thicker consistency than other yogurt styles having some of the whey removed. As a result it loses some water, lactose and protein and increases the fat percentage per serving. Both types of yogurt are made with the same lactic acid bacteria and produce similar health benefits.
This may seem like a trivial difference but the removal of some of the whey from regular yogurt has a great impact on how it can be used and its nutritional value. Both have their good and bad points and can be best used to achieve certain results, whether it be health or culinary effects
Nutritional differences between greek yogurt and regular yogurt
With the added process of removing some of the whey from regular yogurt the nutritional content of greek yogurt is different from that of regular yogurt. Whey is high in protein and lactose which are more water soluble than fat. When some of the whey is removed it takes a higher percentage of the water soluble components with it.
Also as whey is made of mostly water the remaining components of greek yogurt are more concentrated than regular yogurt. The following chart is the nutritional differences for one cup of greek yogurt vs one cup of regular yogurt.
| Component | Greek Yogurt | Regular Yogurt |
| Protein | 26g | 8.5g |
| fat | 14g | 8g |
| carbohydrate | 11g | 11.45 g |
| Sodium | 100 mg | 112.7 mg |
| Cholesterol | 37 mg | 39.9 mg |
| Calcium | 299.6 mg | 448.3 mg |
| Potassium | 344 mg | 573.3mg |
| Vitamin B2 | 0.45mg | 0.52 mg |
| Vitamin B12 | 1.03mcg | 1.37mcg |
As you can see the removal of some of the whey alters the nutritional makeup of yogurt. This makes it good for some situations but not for others. Before considering which you should use, determine what you are wanting to increase and what you need to avoid.
The differences between how greek and normal yogurt are used
This is one of the more frequently asked questions. Can I use greek yogurt to make… There are many reasons why you would choose greek over regular yogurt in a recipe and they are not interchangeable ingredients as some may think.
Due to the differences in consistency between greek and regular yogurt their culinary uses vary. The thicker greek yogurt is good for thicker sauces and dips whereas regular yogurt can be used as a milk substitute in most recipes as its hydration level remains the same.
Greek yogurt is much thicker than regular yogurt because some of the liquidy whey has been removed. This leaves a thick and creamy yogurt which is good for making dips, using as a topping for fresh fruit or thickening sauces. Whereas regular yogurt lacks the creamy texture but has the tangy fresh flavor we like in yogurt.
Regular yogurt is used to make creamy salad dressings, liquidy dips and sauces as well as a main ingredient for beef stroganoff. It provides additional flavor and tanginess when needed. Due to its slightly acidic nature regular yogurt is a great substitute for milk in quickbread baking as it gives the rising agent a boost, making for a fluffier product.
As the nutritional makeup of the two types of yogurt are different they are useful for different diet regimens. Greek yogurt with its higher fat content needs to be used carefully in low fat diets but are great for ketogenic diets which allow a high fat content. Those who need a higher protein content should choose regular yogurt as some of the protein is removed from the yogurt through the straining process.
The differences between how greek and normal yogurt are made
When making greek yogurt you begin by making normal yogurt. This is accomplished by heating your milk, cooling it to incubation temperatures and then incubating it for 6-12 hours. For a complete explanation on how to make yogurt read this article. Once you have made regular yogurt the process of making greek yogurt includes removing some of the whey. This is done by straining regular yogurt.
To make greek yogurt at home filter regular yogurt through a finely woven cotton cloth or use a greek yogurt maker which drains the whey into a catch basin under a filter. Commercially yogurt is centrifuged and whey is filtered off as it passes through a screen, leaving the milk solids behind.
Since there is an additional process in the production of making greek yogurt it takes more time. Depending on how thick you want your greek yogurt it can take anywhere between 4-12 hours to let the whey drain from the regular yogurt. Once it has reached the thickness you want, remove it from the filter with a spatula and refrigerate it for at least a couple of hours before using it.
The differences between how greek and normal yogurt’s Culinary uses
With its thicker consistency greek yogurt tends to be used when you want a richer creamier texture to your recipe. It is used to replace cream cheese in some recipes, on top of fruit, used to make thicker dipping sauces and any other sauce which you want to stick to the food. Greek yogurt is also great eaten plain or can be flavored with cinnamon and honey for a quick breakfast.
Regular yogurt on the other hand has a thinner texture which makes it good for runnier sauces like honey mustard dressing, stroganoff and tangy mac and cheese. The presence of the whey gives regular yogurt a runnier texture which is good when you want to use the yogurt to cut some of the richness from a recipe. Regular yogurt does this well due to its slightly acidic nature, leaving the mouth with a fresh feeling.
Greek yogurt can have a tangier flavor depending on its fat content. The fat in the yogurt acts as a buffer lowering the effect the lactic acid has on the tongue. Regular yogurt is less tangy due to the shorter incubation period when making it. This gives it less time for the lactic acid bacteria to convert the milk sugar (lactose) into lactic acid (the acid which makes yogurt tangy).
How to choose between using greek or normal yogurt
As you may have surmised, you don’t have to decide between greek yogurt and regular yogurt just like you don’t have to decide between cheddar or gouda cheese. They both have their uses and have their own benefits. When choosing which to use, consider what is important to you. Do you prefer a thicker or thinner textured yogurt? Do you need to limit your exposure to lactose? Is making your own greek yogurt seem like too much bother and if so what are the options?
Greek and regular yogurt are made with the same basic yogurt culture so the beneficial lactic acid bacteria are similar. Their effect on the digestive system is the same. Greek yogurt has a higher fat content and less carbohydrate as the removed whey was mostly water, lactose and some protein.
The main difference is the texture. Greek yogurt, being thicker than regular yogurt, makes thicker, more creamy recipes. This may be good for some dishes like vegetable dips of beef stroganoff but as an ingredient in pancakes or other quick baking can cause the batter to be too thick and doughy.
Other options for making greek yogurt include making high fat yogurt with heavy cream. This takes the same amount of time as regular yogurt but produces a yogurt which is thick and creamy like greek yogurt. For a step by step recipe click here.
