Yoghurt: Greek versus Regular

yoghurt tub

Slender Wonder clients often ask me if they can have Greek yoghurt while following the programme – and the answer is a definite Yes!  However, a challenge is to find fat-free Greek yoghurt…. The good news is that obstacle is very easy to overcome – you can make your own at home with virtually no effort at all!

What is the difference between Greek yoghurt and regular yogurt?

Yoghurt is produced from milk that has had healthy bacteria added, causing it to ferment. During this process, yoghurt thickens and takes on a slightly tangy taste. Yoghurt is then strained through cheesecloth, allowing the liquid whey part of milk to drain off. Regular yoghurt is strained twice, while Greek yoghurt is strained three times to remove more whey – leaving a thicker and creamier consistency.


All yoghurt provides many health benefits such as probiotics, but there is difference between the nutritional breakdowns for Greek yoghurt versus regular yoghurt. 

Carbohydrates – Greek yoghurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.  


Protein – Greek yoghurt has almost double the protein of regular yogurt. One advantage of that is that the higher protein content helps to keep hunger at bay. 

Calcium – Regular yoghurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but if you are at risk for osteoporosis you may want to stick to regular yoghurt for its bone-building benefits.

Salt (Sodium)  – Greek yoghurt has half the sodium of regular yogurt.

Calories – Plain, fat-free versions of Greek and regular yoghurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.

Cost – Unfortunately, you will spend more money on Greek yogurt. This is due to increased customer demand, since Greek yogurt’s taste, texture and nutritional profile is usually the preferred choice. Greek yoghurt also costs more because the extra straining requires much more milk, thus it’s a more concentrated source of protein.

Texture – Greek yoghurt is much thicker and creamier than regular yoghurt because it is strained more.

Cooking – Greek yoghurt can also be used in cooking as it does not curdle when heated like regular yogurt.

How do you make your own fat-free Greek yoghurt?

Take the portion size you are allowed eg 175 ml plain regular fat-free yoghurt on Simeon B and strain through cheesecloth or coffee filter overnight and you have Greek yoghurt!

You can look forward to the new Slender Wonder Cooking Book where we will show you how to incorporate both types of yoghurt in mouth-watering recipes!

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