Quick Answer
Greek yogurt has roughly double the protein and half the sugar of regular yogurt because the straining process removes whey (and carbs with it). Greek yogurt costs more per container but significantly less per gram of protein. For anyone prioritizing protein, Greek yogurt is the clear winner.
Nutrition Comparison (per 100g)
| Nutrient | Greek Yogurt | Regular Yogurt |
|---|---|---|
| Calories | 59 kcal | 56 kcal |
| Protein | 10.2 g | 5.7 g |
| Total Fat | 0.4 g | 0.2 g |
| Carbs | 3.6 g | 7.7 g |
| Fiber | 0 g | 0 g |
| Sodium | 36 mg | 46 mg |
Cost Comparison
| Metric | Greek Yogurt | Regular Yogurt |
|---|---|---|
| Avg. grocery price (32oz tub) | $5.49 | $3.29 |
| Price per 100g | $0.60 | $0.36 |
| Cost per gram of protein | $0.059 | $0.063 |
Greek yogurt is actually cheaper per gram of protein despite the higher sticker price. You get nearly 2x the protein per serving, so you need less of it to hit your targets.
When to Choose Greek Yogurt
- You are using yogurt as a protein source (post-workout, high-protein breakfast)
- You want a thick base for smoothie bowls, dips, or sauces (replaces sour cream)
- You are watching sugar intake
When to Choose Regular Yogurt
- You prefer a thinner, pourable consistency (smoothies, dressings)
- You are feeding kids who prefer a milder, sweeter taste
- You are baking — regular yogurt integrates more easily into batters
The Bottom Line
For anyone tracking macros or trying to eat more protein, Greek yogurt is the default. The price premium is an illusion — per gram of protein, it is the same or cheaper. Regular yogurt is fine for cooking and baking but is not a meaningful protein source.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.