Everyone today is talking about getting more calcium and nutrients. What better way than eating yogurt? How many of you have had someone ask you if you are eating Greek or regular yogurt? Purchasing Greek yogurt is very popular and consumers really like the taste. 
By adding Greek or regular yogurt, either in their nonfat or low-fat forms, persons planning a healthier diet can add valuable nutrients. Greek yogurt, which is strained extensively, has an undeniable nutritional edge for the consumer. When selecting yogurt read the food label. Things to look for include:
- PROTEIN: Greek yogurt is being touted for its higher amount of protein. A typical 6-ounce container has 15 to 20 grams, which is the same as 2-3 ounces of lean meat. Regular yogurt provides just 9 grams of protein.
- FAT: Yes, yogurt does contain fat. A 7-ounce serving of full-fat Greek yogurt packs 16 grams of saturated fat or 80 percent of your daily allowance assuming a 2,000-calorie diet. Whereas, an 8-ounce serving of regular full-fat yogurt has 5 grams of saturated fat. Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and/or fat-free versions.
- SODIUM: Greek yogurt is much lower in sodium than regular yogurt, making it a healthier choice for those watching their salt intake. One cup of Greek yogurt contains 65 mg of sodium, while 1 cup of regular yogurt has 159 mg of sodium.
- CALCIUM: So where is the calcium? Regular yogurt provides 30 percent of the federal government’s recommended daily amount. A 6-ounce cup of Greek yogurt typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.
Next time you are at the grocery store, stop and compare the variety of yogurt options. You will be surprised; what will you choose?
Resources:
Press Release, General Mills Bell Institute of Health and Nutrition
Food Guide – Dairy, National Institutes of Health
Author: Marie Economos, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Trumbull County.
Reviewed by: Cindy Shuster, Extension Educator, Family and Consumer Sciences, Perry County
Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross and Vinton Counties
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