Greek yogurt: An ancient superfood with modern health benefits

04/01/2025 / By Laura Harris

Greek yogurt is a thick, protein-rich strained yogurt made by fermenting milk with live bacterial cultures. The straining process removes whey and lactose, making it denser and higher in protein than regular yogurt.
It originated in the Middle East and Central Asia and was popularized by the ancient Greeks and Turks. It also gained global fame in the 2000s due to brands like Fage and Chobani.
Greek yogurt is high in protein (15–20g per 6 oz), probiotics for gut health, and essential nutrients like vitamin B12, potassium and phosphorus. It is lower in sugar and carbs than regular yogurt, making it ideal for blood sugar management.
It is generally healthy but may affect lactose-intolerant individuals. Plain, unsweetened versions are the best; flavored options often contain added sugars. Additionally, organic yogurt reduces exposure to pesticides, hormones and heavy metals.
It is versatile and suits sweet and savory dishes. Greek yogurt can be used to make smoothies, dips (tzatziki), baking, marinades and desserts. Popular recipes include yogurt pancakes, chicken salad, banana bread and cheesecake.

Greek yogurt has surged in popularity in recent years and is considered a nutrient-dense superfood. But what makes Greek yogurt so special?

Ancient origins and modern popularity

Greek yogurt, also known as “strained yogurt,” is a thick, protein-rich dairy product made by fermenting milk with live bacterial cultures (such as Lactobacillus bulgaricus and Streptococcus thermophilus).

The key difference between Greek yogurt and regular yogurt lies in the straining process: Greek yogurt is strained multiple times to remove whey, lactose and excess liquid, resulting in a denser, creamier texture with higher protein content.

Yogurt has been consumed for thousands of years, with evidence suggesting it originated in the Middle East and Central Asia. The ancient Greeks and Turks were among the first to popularize strained yogurt, using it in both culinary and medicinal applications.

Greek yogurt as we know it today gained global recognition in the early 2000s, thanks to brands like Fage and Chobani introducing it to Western markets. Its high protein content and versatility quickly made it a favorite among health-conscious consumers. (Related: Studies show that adding HONEY to YOGURT can help improve your gut health.)

Nutritional benefits

Greek yogurt is a nutritional powerhouse, offering a wealth of essential nutrients in every serving. A typical six-ounce (170 grams, g) serving of plain, non-fat Greek yogurt provides:

15–20 g of protein (nearly double that of regular yogurt)
10–20 percent of the Daily Value (DV) for protein
Support for gut health and digestion through its abundance of probiotics
Energy and nerve support through vitamin B12
Blood pressure regulation through potassium
Bone support through phosphorus

Additionally, Greek yogurt is lower in sugar and carbohydrates than traditional yogurt, making it a preferred choice for those managing blood sugar levels.

How to choose the best Greek yogurt

Greek yogurt is generally considered to be a highly nutritious addition to most diets, though there are a few factors to keep in mind.

For individuals with lactose intolerance, Greek yogurt can still cause discomfort despite containing less lactose than regular yogurt. Full-fat Greek yogurt provides healthy fats but can be higher in calories, while low-fat versions are leaner but may contain added sugars.

Flavored yogurts are typically high in sugar, making plain Greek yogurt a healthier choice. Overall, Greek yogurt is widely regarded as a superfood, especially when consumed in its simplest, least processed form.

When choosing Greek yogurt, organic options may offer additional benefits.

Conventional dairy products can contain traces of pesticides from feed, as well as synthetic hormones like rBGH, whereas organic Greek yogurt is produced without these additives. Dairy products are generally low in heavy metals, but contaminants like cadmium and lead can still be present in trace amounts depending on farming practices. Organic farming helps reduce exposure to these pollutants.

Additionally, organic certification ensures cows are not treated with antibiotics, lowering the risk of antibiotic-resistant bacteria.

Culinary uses and recipes

Greek yogurt’s thick texture and mild tang make it a versatile ingredient in both sweet and savory dishes. Here are some common uses:

Breakfast and smoothies

Parfaits – Layered with granola, berries and honey
Smoothie base – Adds creaminess and protein to fruit smoothies

Dips and sauces

Tzatziki – A classic Greek dip with cucumber, garlic and dill
Ranch or dill dip – A healthier alternative to sour cream

Baking and desserts

Yogurt cake – Adds moisture to baked goods
Frozen yogurt – A lighter alternative to ice cream

Savory dishes and marinades

Marinades – Tenderizes meat while adding flavor
Creamy soups and dressings – Replaces heavy cream in recipes

Here are some popular recipes that feature Greek yogurt:

Greek yogurt pancakes – Fluffy, protein-packed pancakes
Greek yogurt chicken salad – A lighter take on classic chicken salad
Greek yogurt banana bread – Moist and nutritious
Greek yogurt cheesecake – A low-calorie dessert option
Greek yogurt pasta sauce – A creamy, protein-rich Alfredo alternative

Remember that this content is for informational purposes only and is not intended as medical advice or to diagnose, treat or cure any disease. For personalized guidance on your health and dietary needs, consult a qualified healthcare professional or naturopathic physician.

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Learn how honey added to yogurt supports probiotic cultures for digestive health by watching this video.

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