The filtration method is what sets Greek yogurt apart from classic yogurt. Both are allies of good health, but they have different characteristics.
In the world of mindful eating, yogurt has always held a place of honour. Yet we often find ourselves standing in front of the dairy aisle wondering: Greek or classic? The fundamental distinction between classic and Greek yogurt lies in the filtration process, which in turn affects creaminess and nutritional values.
Classic yogurt is less filtered. It is therefore more fluid (it has a higher water content), contains fewer proteins and fats per 100g (at equal weight, the more water there is, the fewer proteins and fats there will be) and, even without added sugar, contains slightly more simple sugars.
Greek yogurt is also known as strained yogurt. It is filtered more than classic yogurt, losing a greater amount of water in the process. As a result, the final product is denser, and at equal weight the proteins are higher because they are more concentrated. For the same reason, fats per 100g of product will also be slightly higher. Sugars, on the other hand, will be slightly lower (some of the lactose – the sugar found in milk – is carried away along with the filtered water).
When comparing the nutritional values per 100 grams of a whole natural classic yogurt and a whole natural Greek yogurt, we will find values close to the following:
● protein: 3.7g for classic/9g for Greek
● carbohydrates of which sugars: 4.4g for classic/3.5g for Greek
● fats: 4.2g (of which saturates 2.9g) for classic/5g (of which saturates 3.6g) for Greek
We immediately notice that the value that changes the most is the protein content, which is more than doubled in Greek yogurt compared to classic. So, which is better? It depends on what we are looking for. For example, Greek yogurt is certainly an excellent option for those seeking a protein source to include at breakfast or to boost the protein already present in a meal. Classic yogurt, on the other hand, may be the more suitable choice for something more hydrating and less nutrient-dense, perhaps at the end of a meal.
Neither is better than the other – they are two foods with different characteristics that can support us in different ways, and why not, also depending on what we feel like at any given moment. Both foods are in fact allies of good health, with a substantial body of literature reporting an association between fermented milk consumption and a reduced risk of certain types of cancer (colorectal and breast), type 2 diabetes, improved body weight, and cardiovascular, bone and gastrointestinal health.
Another factor can make a significant difference to the yogurt we choose, and it concerns the ingredients added to the base product. It is particularly important to draw a clear distinction between:
● natural yogurt, whose ingredients list will include only milk and live cultures.
● everything else, such as "yogurt with…" (with fruit, chocolate, coffee, etc.) or "yogurt cream" or "yogurt-based preparation", whose ingredients may also include sugar, sweeteners or other additives.
A word of caution: even "plain white yogurt" may contain sugar or sweeteners… to clear up any doubt, simply take a look at the ingredients list.
This is not about demonising anything, but about making informed choices. A yogurt enriched with added sugars or sweeteners is often closer to a dessert than the healthy food one might expect, and it is generally very different from a natural yogurt to which you add fresh fruit, cocoa, or perhaps coffee or a few spices yourself.
Regardless of whether it is strained or not, yogurt is an excellent nutritional choice that can adapt in different ways to our specific needs. Whichever type you opt for, one thing is certain: it is better to choose a natural yogurt and season it (if at all) yourself, according to your own preferences.