Striving4Zen

Traditional Greek yogurt, made from sheep or cow’s milk, is strained to remove much of the whey (liquid), which makes it thicker than regular yogurt. It doesn’t need the pectin or other thickeners found in many yogurts. Some Greek yogurt is imported, but domestic “Greek-style” yogurts are increasingly available.

Greek yogurt has about 50% more protein than regular yogurt: 20 vs. 13 grams per 8 ounces in nonfat versions (all numbers here are averages). And it’s lower in carbohydrates and thus lactose, the milk sugar that some people have trouble digesting. Greek yogurt tends to have less calcium than regular yogurt—150 to 200 milligrams vs. 300 to 450 milligrams per 8 ounces—but it is still a good source.

Compared to regular whole yogurt, whole Greek yogurt has significantly more fat (20 vs. 7 grams per 8 ounces) and more calories (280 vs. 140), so be sure to select nonfat (120 calories) or lower-fat versions (130 to 150 calories). Because they are all thick and creamy, you may not notice the difference.

Plain Greek yogurt is classically paired with honey and nuts or used to make tzatziki (a yogurt and cucumber sauce). It’s a good substitute for sour cream on top of a baked potato. And because there’s less whey, it stays fresh longer and is less likely to separate or curdle when heated. You can make something like Greek-style yogurt by straining plain yogurt through a cheesecloth or coffee filter for a couple of hours, stirring occasionally. Further straining will produce even thicker “yogurt cheese.”

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Labels: greek yoghurt, health food, nutrition, yogurt