8 Greek Yogurt Health Benefits That Make It So Good for You, According to RDs

Greek yogurt has even more protein than regular yogurt.

Most of us could benefit from eating more protein every day and from spreading out our protein intake even more throughout the day (many people consume their majority of protein at lunch or dinner). Everyone’s individual protein needs will vary, and the general recommendation is .8 grams of protein per every kilogram of body weight, but it’s not uncommon for some people to aim for 100 grams or more of protein per day.

One way to reach daily protein intake lofty goals is to make Greek yogurt a staple. It’s even higher in protein than regular yogurt—some research states that Greek yogurt has up to four times the amount of protein as regular yogurt.

“A 6 to 7 ounce serving of Greek yogurt can offer 18 to 20 grams of protein,” Schlichter says. “For most people, aiming for 20 to 30 grams of protein per meal is a good goal for satiety and stabilizing blood sugar.” One study found that high-protein Greek yogurt intake significantly increased strength, muscle thickness, and fat-free mass in participants undergoing a 12-week resistance-training program.

Protein keeps you fuller for longer, so you’re less likely to consume empty calories (from not nutrient-dense foods) that don't provide lasting energy or satiety. “Getting consistent protein throughout the day can help with muscle maintenance and weight management,” Schlichter says, pointing to earlier research on the link between protein and satiety.

Greek yogurt may help regulate metabolism.

Dairy products are a major food source of the mineral iodine, which we need to make specific thyroid hormones and regulate our body's metabolic processes. "Greek yogurt is a great source of iodine—a one-cup serving offers almost 80 percent of the daily value," Schlichter says. "Hence, it's a great food to support thyroid function and a healthy metabolism."

Greek yogurt supports healthy digestion.

As a fermented food, Greek yogurt is rich in probiotics. “Greek yogurt is a great source of probiotics, which are live bacteria that live and flourish in our gut,” Schlichter says. There’s a lot to love about the probiotics in Greek yogurt, but most of the hype surrounding them has to do with digestion. The gut microbiome has a unique balance of “good” and “bad” bacteria, and eating probiotic-rich foods helps increase the good kind, so your gut can fend off the harmful kind. “Studies have shown that variety counts when it comes to gut microbes—the more variety, the better,” explains registered dietitian nutritionist Kim Kulp. “Fermented foods like Greek yogurt increase the diversity of gut microbes, which can reduce inflammation and lower the risk of certain diseases.”

Greek yogurt's probiotics also boost your immune system.

Probiotic foods are key for a healthy gut, but they’re also important for supporting the  immune system. Supporting a healthy gut can also translate to improved immunity, thanks to the microbiota-immune axis. Some research suggests that probiotic-rich, fermented dairy products—such as yogurts, kefir, and even cottage cheese—can improve immune function. There’s also evidence that nursing mothers who consume such products may pass on immune benefits to their babies, as well as protection from future milk allergies.

Greek yogurt is high in vitamin B12.

“Greek yogurt, especially the non-fat variety, is high in vitamin B12, a necessary nutrient for red blood cell formation, the nervous system, and energy production systems,” Schlichter says. According to USDA data, a 156-gram container of Greek yogurt offers about 45 percent of your daily need for B12. While the top sources of B12 tend to come from meat sources like beef and tuna, Greek yogurt is a great vegetarian-friendly source.

Greek yogurt has key minerals that can help lower blood pressure.

A shocking 47 percent of U.S. adults have high blood pressure, according to the CDC. Although it has no symptoms, this serious stealth condition can increase the risk of fatal diseases like heart disease, heart attack, and stroke. “While many people are turning away from dairy foods, research shows that low-fat dairy like Greek yogurt can help lower blood pressure,” Kulp says. “The combination of calcium, potassium, phosphorus, and magnesium in Greek yogurt can work together to relax blood vessels and reduce blood pressure.”

Greek yogurt is a good source of bone-strengthening calcium.

Although Greek yogurt has less calcium than regular yogurt (that's because some of the calcium is lost with the liquid that's drained off in the straining process), but it's still an excellent source: The average 5.3-ounce container of plain, whole-milk Greek yogurt has about 166 mg of calcium—that's about 15 percent of the average adult's recommended daily value. Calcium is an essential element that plays several vital functions in our body, Schlichter says. "It's most notable for its role in bone health and skeletal mineralization, especially as we age. Calcium also strengthens our teeth and helps helps with blood clotting, muscle contraction, and nerve function."

Greek yogurt may reduce the risk of diabetes.

Since it's high in protein and low in carbs, unsweetened Greek yogurt is a good choice for diabetics or anyone trying to manage their blood sugar levels. But can it prevent diabetes? There's some research to support the claim, including a 2014 Harvard study that found a link between regular consumption of yogurt and lowered risk of Type 2 diabetes. In March 2024, the FDA agreed to allow yogurt companies to mention the potential connection. However, the claim must be "highly qualified," including specific language acknowledging that currently there's limited scientific evidence to support it.

"Eating Greek yogurt may be associated with a reduced risk of diabetes, but there isn't yet any research to prove a causal relationship—that is, linking the effect to a specific nutrient or compound in the yogurt," Schlichter says, adding that according to the FDA, to reap this potential health benefit, you need to consume two cups (three servings) a week. But still, as long as you go for low-sugar or sugar-free varieties, Greek yogurt is definitely a satisfying choice that won't cause your blood sugar to spike.