Is Greek Yogurt Healthier Than Regular Yogurt?

Short answer: For most goals, yes. Straining gives Greek yogurt more than twice the protein of plain yogurt (10 vs 4.3 g per 100 g) with a little less sugar. Regular yogurt keeps a bit more calcium in its whey — both are good if unsweetened.

Nutrition side by side

Per 100 g	Greek Yogurt	Regular Yogurt
Calories	73 kcal	60 kcal
Protein	10 g	4.3 g
Fat	2 g	3.2 g
incl. saturated	1.3 g	2 g
Carbohydrates	3.6 g	4 g
incl. sugars	3.6 g	4 g
Fiber	0 g	0 g
Salt	0.1 g	0.1 g
Nutri-Score	A	A

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

More protein: Greek yogurt — 5.7 g more per 100 g than regular yogurt.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

Greek Yogurt: a typical serving (cup, 150 g) is 110 kcal — about 36 min of easy walking for a 70 kg (154 lb) person.
Regular Yogurt: a typical serving (cup, 125 g) is 75 kcal — about 24 min of easy walking.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.