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Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Carbohydrates. Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that "both types of yogurt can contain high amounts of carbs if they`re sweetened with sugar or another sweetening agent," says Kari Hartel, a Missouri-based registered dietitian. "No matter which type you choose, opt for yogurt with less added sugar."
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Fat. Be wary of Greek yogurt`s fat content. In just 7 ounces, Fage`s full-fat Greek yogurt packs 16 grams of saturated fator 80 percent of your total daily allowance if you`re on a 2,000-calorie diet. (That`s more than in three Snickers bars.) Dannon`s regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and "bad" LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you`re going Greek, stick to low-fat and fat-free versions.
Sodium. A serving of Greek yogurt averages 50 milligrams of sodiumabout half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government`s 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they`re older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.
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Calcium. Regular yogurt provides 30 percent of the federal government`s recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you`re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.