The big deal about Greek yoghurt

Charlyn Fargo, Contributor

Why is Greek yoghurt such a big deal? Is it more nutritious than regular yoghurt?

Both regular American-style yoghurt and Greek-style yoghurt can be very nutritious choices. For some people, the excitement over Greek yoghurt relates mainly to its velvety, thick, creamy texture. Greek yoghurt is much thicker than regular yoghurt because a lot of the liquid whey is strained out. It doesn't need the pectin or other thickeners found in many yoghurts.

As for nutritional differences, Greek yoghurt is higher in protein than regular yoghurt, with six ounces of the non-fat version supplying 15-18 grams instead of the six or eight grams you'll find in regular yoghurt. Straining out the whey makes it lower in carbohydrates, which means less lactose for lactose-intolerant people.

Lower in calcium

However, removing the whey also makes Greek yoghurt substantially lower in calcium. Non-fat and reduced-fat Greek yoghurt usually provides about 170-200 milligrams of calcium in six ounces, instead of at least 300-350mg in plain regular yoghurt. Some brands may contain more, but check labels if you're counting on yoghurt for calcium.

One more caution: the more concentrated yoghurt means calories and any fat present gets more concentrated, too. Six ounces of plain non-fat Greek yoghurt contains about 90-100 calories (similar to regular non-fat plain yoghurt). But the same portion of the whole-milk version contains about 225 calories and 17 grams of fat (including a substantial portion of the recommended maximum daily saturated fat). Fortunately, that thick creaminess is present even in the non-fat form.

Traditionally, Greek yoghurt is a plain (unsweetened, unflavoured) yoghurt, great mixed with fruit or cereal or used to make dips, sauces and salad dressings. Flavoured versions contain the same extra sugar and calorie load as regular flavoured yoghurt, so again, label-reading is key in order to be aware of what you're getting.