Greek Yogurt
Why Greek yogurt? Greek yogurt is made by fermenting yogurt in tanks, then straining the whey and other liquids to produce a thicker yogurt with a higher protein content than other yogurts.
What are the nutritional benefits of Greek yogurt?
Choose 2% fat or whole-milk yogurt. Yogurt comes in full fat, reduced fat, and fat-free versions. I recommend for most people 2% fat or higher. Fat helps give you a feeling of fullness, and non-fat yogurts typically have more sugar and additives to to make up for the loss of taste and texture. However, feel free to try the lower fat versions to see for yourself if you notice a difference.
Make sure the brand you buy has no *added* sugar. All greek yogurt will have sugar in them (mostly the natural sugar found in milk, lactose). There is typically about 9 grams of lactose per cup of plain greek yogurt. While the natural sugar in greek yogurt is fine, some brands will load up their product with additional sugar. This is especially true of flavored yogurts, which can sometime have more sugar than a candy bar.
Why choose plain yogurt over flavored yogurt? While there are some brands that make perfectly healthy flavored yogurts, there are many more with loads of sugar and other unhealthy additives. If you buy flavored yogurt, read the label carefully.
Fage total 2%, plain, 5.3 oz (150gm). 100 calories, 5 gm carb, 15gm protein, 0gm added sugar.
Fage total 5%, plan, 5.3 oz (150gm). 140 calories, 5gm carb, 14gm protein, 0g added sugar.
Wallaby organic aussie greek yogurt, 1.5% milkfat, 2/3 cup. 120 calories, 8gm carb, 16gm protein, 0g added sugar.
Stonyfield organic greek yogurt, whole milk, 3/4 cup. 150 calories, 7gm carb, 16gm protein, 0gm added sugar.
Maple hill creamery organic greek yogurt, whole milk, plain, 2/3 cup. 160 calories, 9gm carb, 15gm protein, 0gm added sugar.
Tillamook plain and simple yogurt, whole milk, plain, 3/4 cup. 140 calories, 6gm carb, 18gm protein, 0gm added sugar.
Oikos triple zero greek yogurt, 0% milk fat, cherry, 5.3 oz (150gm). 100 calories, 7gm net carb, 15gm protein, 0gm added sugar. Note that this brand uses natural noncaloric sweetners (chicory root and stevia).
Chobani plain non-fat greek yogurt, 0 % milk fat, plain, 3/4 cup. 90 calories, 6gm carb, 16gm protein, 0gm added sugar.
Siggi’s, 4% milk fat, plain, 2/3 cup. 170 calories, 8gm carb, 18gm protein, 0gm added sugar. This is technically Skry rather than greek yogurt, but the ingredients, process to make it, and flavor is similar enough that I’m including it here.
