Yogurt is one of the foods that I often recommend to my clients. It makes for a healthy, balanced breakfast or snack, especially when paired with fruit, nuts, or a high-fiber cereal. When I was younger, I only liked fruit-flavored yogurt, but over the years I have acquired a taste for plain yogurt, especially the Greek variety, which I used to find too tart.
There are so many varieties of Greek yogurt these days that it can be hard to choose which one to try. Some of the popular brands include Fage (pronounced “fa-yeh”), Chobani, and Oikos (by Stonyfield Farm).* I love the Fage and have yet to try the latter two, but I have heard they are great as well. The Greek yogurt is thicker than other types of yogurt and it can take a while to get used to the consistency and tart taste, but I assure you that once you try it a few times you will love it!
Nutritionally, non-fat Greek yogurt is a very good source of calcium and protein (more protein than plain nonfat yogurt). It is also much lower in carbs and sugar than flavored yogurt. Here is a comparison:
- Fage Total 0% Yogurt (6 oz): 90 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium, 7 g carbohydrates, 0 g fiber, 7 g sugar, 15 g protein, 200 mg calcium
- Dannon All Natural Nonfat Yogurt (6 oz): 80 calories, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 120 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 9 g protein, 300 mg calcium
- Yoplait Light Fat Free Fruit Flavors (6 oz): 100 calories, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 85 mg sodium, 19 g carbohydrates, 0 g fiber, 14 g sugar, 5 g protein, 200 mg calcium
As you can see, the Greek yogurt provides a really high amount of protein for a dairy product. This protein will keep you full and satiated for a lot longer than the sweetened yogurts, which are lower in protein and higher in sugar.
I love topping Greek yogurt with honey or maple syrup, fruit, and low-fat granola or high-fiber cereal. It is also great to use when cooking (like in my Yogurt Cake) or used in place of mayonnaise in tuna or chicken salads.
Do you like Greek yogurt? What’s your favorite way to eat it?
*I am not a spokesperson or consultant for any of the products mentioned in this post.