You’re standing in the aisle of the dairy, with five minutes to do your shopping and a cart already full: granola for your child, spinach for tonight, coffee you forgot last time. The yogurt cupboard buzzes like a server room: normal, Greek, skyr; vanilla, honey, “Icelandic style”, egg white numbers screaming from every lid. You take one, turn it over, hesitate. Will this cup really keep you full, or just taste good for three bites?
Here’s the simple truth behind all those choices: Every yogurt starts the same way: pasteurized milk plus live bacterial cultures. During fermentation, those cultures nibble on lactose and create lactic acid – the taste you recognize. Where styles are divided is difficult. Regular yogurt may be strained lightly or not at all, while Greek and skyr are strained more thoroughly to drain liquid whey. That one step changes everything you notice in the spoon: nutrition, thickness and taste.1) (2) (3).
“When clients want a high-protein snack that will really keep them full, I point them to strained yogurt,” says Joanna Gregg, a MyFitnessPal dietitian. “I also recommend unsweetened or plain varieties. This allows you to easily build your own flavor with fruit, herbs or a dash of honey, without unnecessary added carbohydrates and sugar.”
What straining really does
Think of whey as the watery part of yogurt. When you strain it, what’s left is more concentrated in solids (especially protein) and typically less lactose and total carbohydrates. That’s why Greek and skyr feel dense on the spoon and often taste a little spicier (1) (2) (3).
Squeezing also affects minerals. Remove more whey after fermentation and you send some dissolved calcium with it, so Greek often shows a lower calcium count than traditional. Some brands add calcium, so reading labels wins (1) (3).
Regular vs. Greek vs. Skyr: A Quick Comparison
Here’s what to look out for at a glance. Then we’ll go deeper.
- Egg white: Lean Greek (~170 g/6 oz) ≈ ~17 g; typical plain low-fat yogurt (8 fl oz) ≈ 12.9 g; skyr varies by brand, but is generally high due to extensive pressing. Check your label (4) (5) (3).
- Lactose/carbohydrates: Strained styles (Greek/skyr) generally contain less lactose and carbohydrates than unstrained styles because whey has been removed (1) (2).
- Calcium: Normal often holds a little more; Greek may be lower after pressing (depending on brand) (1) (2) (3).
- Texture/taste: Normal = looser, milder; Greek = thick, spicy; skyr = ultra thick, often slightly milder than Greek (culture dependent) (1) (3).
Deep Dives (so you can buy with confidence)
Plain yogurt
What it is: Fermented milk with live cultures; slightly tense or unstressed (1).
Why people choose it: A softer, more pourable texture and milder flavor. Because less whey is removed, plain yogurt often shows a higher calcium count than strained yogurt, but compare brands (1) (3).
Figures to know: A regular, low-fat cup (8 fl oz) contains an average of ~12.86 g protein, ~154 kcal, and ~448 mg calcium (5).
Greek yogurt
What it is: Yogurt strained more thoroughly to remove whey, yielding a thicker texture with concentrated proteins and generally less lactose/carbs than regular (1) (2).
Why people choose it: High protein content for satiety and a creamy body that works as a dip base or as a topping on savory dishes. Some people with lactose intolerance tolerate it better than milk (2) (6)
Figures to know: A regular lean serving of ~170 g (6 oz) contains an average of ~17 g protein and ~100 kcal (4).
Head-up labeling: “Greek style” can mean thickened rather than tense; protein grams and ingredient lists tell the real story (1).
Skyr (Icelandic style)
What it is: A concentrated cultured dairy product from the same family as strained yogurt; historically made very thick via sieving/filtration, in principle comparable to Greek (3).
Why people choose it: Even thicker than many Greek yogurts and typically high in protein due to the extensive concentration step; The exact protein varies per brand. Check the panel (3).
Lactose note: As with Greek, the straining removes some of the lactose; Many lactose-sensitive people do better with strained styles, but tolerance is personal (2) (6) .
For a tip: “If you’re sensitive to lactose, test tolerance with a few spoonfuls of plain Greek or skyr alongside a meal. Keep track of symptoms in your notes—you’ll quickly learn what works for you,” says Gregg.
How to choose based on your goals
A few smart label checks can go a long way.
For more protein and fullness:
Look for single-serve cups with ≥10 grams of protein; Greek and many skyr options achieve this easily. Log your protein in MyFitnessPal to see how one cup moves your daily total (4) (3).
If you are lactose sensitive:
Start with tense styles (Greek/skyr), opt for plain and keep portions modest at first. Many people with lactose intolerance tolerate yogurt better than milk; individual tolerance varies (1) (2) (6)
If you look at added sugars:
Just victories. The sweetness of fruit, spices and a little drizzle of honey is a healthier carbohydrate option than the sugar in flavored cups. Look for the Added Sugars line on the label and choose products with less added sugar for better health benefits. (1).
If calcium is your priority:
Because more whey is retained, plain yogurt often contains slightly more calcium than strained yogurt, although some Greek/skyr products are fortified. Compare the %DV on the panel (1) (3).
“My three-step yogurt check: first the protein grams, then the added sugars, then the fat content,” says Gregg. “Once that’s in place, you choose the texture and toppings you love and you’re more likely to stick with it.”
What to scan on the label (save this for your next store)
- Protein target: For a filling snack, aim for ≥10 g per single-serve serving (4).
- Added sugars: Prefer 0 g added sugars in plain; flavored cups vary widely (1).
- Living cultures wording: Look for “living and active cultures.” Probiotic effects are strain and condition specific. Don’t assume that all cultured foods work the same (1)(7).
- Fat content: fat-free, low-fat or whole: choose what suits your personal goals. (2).
Frequently Asked Questions: Greek vs. Regular vs. Skyr
Is Greek always better than regular?
Not across the board. Greek usually contains more protein and less lactose/carbohydrates due to the pressing; regular often retains a little more calcium and has a milder taste. The ‘best’ choice depends on your goals and the exact brand you’re handling (1) (2) (3).
Is skyr just Greek yogurt by another name?
They are closely related: both are concentrated/strained cultured dairy products. Skyr is traditionally very thick and rich in protein due to its high concentration, but specifications vary by culture and brand (3).
The bottom line
When it comes to yogurt, regular, Greek and skyr all deserve a place in a healthy diet. The main difference is mainly the extent to which they are taxed. Let your goals dictate the choice: choose Greek or skyr if you want more protein and (often) less lactose, or choose regular if you prefer a milder taste and possibly more calcium. Compare the labels (protein grams, added sugars, calcium % DV, and ‘live and active cultures’) and then choose the texture you’ll really enjoy. Track your cup in MyFitnessPal so what you like matches what you need.
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