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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Every time I hit the grocery store, I can’t help but notice the words “high in protein” seem to be slapped onto just about every food label, from the dairy department to the cereal and snack aisles.
As a dietitian, I know there are plenty of protein-filled foods. And in my opinion, there’s not always a need to add it to every food. However, whenever someone asks me for a healthy, high-protein snack suggestion, there’s one food that always comes to mind. But I was curious, would my fellow dietitians agree? So, I polled five dietitians about their favorite high-protein snack, and they all said the same thing: Greek yogurt.
Here, we peel back the lid on Greek yogurt and dive into its impressive protein stats, health benefits and tasty ways to work it into snack time. Grab a spoon and read on!
Is Greek Yogurt Good for You? Here’s What a Dietitian Has to Say
Health Benefits of Greek Yogurt
From plain to flavored or nonfat to whole-milk, there are loads of Greek yogurt options to choose from. However, their nutritional values may differ slightly based on which brand and variety you choose. Typically, a 6-ounce container of plain, nonfat Greek yogurt contains 100 calories, 17 grams of protein and 0 grams of saturated fat while a 6-ounce container of low-fat Greek yogurt typically has about 114 calories, 17 grams of protein and 1 gram of saturated fat.A 6-ounce container of whole-milk Greek yogurt comes in at 160 calories, 15 grams of protein and 4 grams of saturated fat.Flavored varieties of Greek yogurt typically have added sugars, though the amount varies from brand to brand.
High in Protein
Yes, we’ve already said it, but it’s true! Greek yogurt is loaded with protein, which does all kinds of good things for your body. For starters, the protein found in Greek yogurt helps you stay full for longer, says sports dietitianAmy Goodson, M.S., RD, CSSD. That’s a major win when you want to tame hunger between meals. Research has long shown that high-protein foods promote feelings of fullness and satiety, helping you go from famished to satisfied.This hard-working nutrient also aids in building cells, tissues and muscle and is vital for maintaining muscle, especiallyas we age.,
Helps Build Strong Bones
Amanda Blechman, RDN, CDN, director of nutrition and scientific affairs at Danone North America, points out that Greek yogurt contains two of the most under-consumed nutrients in the United States:calciumandvitamin D.Both of these are critical for bone health. Enter Greek yogurt. In addition to providing roughly 15% of the Daily Value for calcium per 6-ounce serving, some brands may also contain added vitamin D (check the label to be sure).
6 Foods You Should Be Eating for Bone Health, According to Dietitians
Great for Your Gut
“Greek yogurt can help promote gut health through introducing more healthy bacteria to the gut microbiome as a probiotic,” saysChristina Manian, RDN,a Boulder, Colorado-based registered dietitian. These gut-friendlyprobioticsmay help balance gut bacteria, improve digestive health and support immune function.Kayla Farrell, RDN, a dietitian with Fresh Communications, recommends looking for the Live & Active Cultures seal on your yogurt’s label, which verifies it contains significant levels of live bacteria, such asLactobacillus bulgaricusandStreptococcus thermophilus.
Diabetes Protection
Another win for yogurt: “The FDA has approved a qualified health claim that yogurt could reduce the risk of type 2 diabetes,” saysAmy Kimberlain, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics. This means there is credible research that yogurt can protect against diabetes, but the evidence is still limited. Still, that’s promising news, especially since nearly 100 million Americans are living withprediabetes.
How much Greek yogurt should you eat to protect against type 2 diabetes? For maximum benefit, the FDA states that eating at least 2 cups (roughly three ¾-cup servings) of yogurt per week may help reduce the risk of developing type 2 diabetes.
Ways to Enjoy Greek Yogurt
Rich, creamy Greek yogurt works perfectly in both sweet and savory snacks. And dunking your spoon into a cup is just the beginning! Here’s how dietitians recommend enjoying this incredibly versatile high-protein snack.
The Bottom Line
Greek yogurt is hands-down dietitians’ favorite high-protein snack. In addition to being a fantastic (and delicious!) source of filling protein, it provides calcium and vitamin D for strong bones, probiotics for gut health and may even help protect against type 2 diabetes. Plus, a cup of plain Greek yogurt is a versatile blank slate, ready to take on any flavor you crave. No wonder dietitians love using it in parfaits, chia pudding, smoothies, frozen yogurt bark and dips. And it’s probably in your fridge right now. So, go ahead and whip up one—or all—of these dietitian-approved Greek yogurt ideas today!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, nonfat.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, low fat milk, plain.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, whole milk, plain.Kohanmoo A, Faghih S, Akhlaghi M.Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials.Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136National Institutes of Health. National Library of Medicine. Medline Plus.Dietary Proteins.U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025. 9th Edition.National Institutes of Health. National Center for Complementary and Integrative Health.Probiotics: Usefulness and Safety.International Dairy Foods Association.Live & Active Cultures Seal.Centers for Disease Control and Prevention.National Diabetes Statistics Report.U.S. Food and Drug Administration.FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, nonfat.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, low fat milk, plain.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, whole milk, plain.Kohanmoo A, Faghih S, Akhlaghi M.Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials.Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136National Institutes of Health. National Library of Medicine. Medline Plus.Dietary Proteins.U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025. 9th Edition.National Institutes of Health. National Center for Complementary and Integrative Health.Probiotics: Usefulness and Safety.International Dairy Foods Association.Live & Active Cultures Seal.Centers for Disease Control and Prevention.National Diabetes Statistics Report.U.S. Food and Drug Administration.FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, nonfat.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, low fat milk, plain.U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, whole milk, plain.Kohanmoo A, Faghih S, Akhlaghi M.Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials.Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136National Institutes of Health. National Library of Medicine. Medline Plus.Dietary Proteins.U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025. 9th Edition.National Institutes of Health. National Center for Complementary and Integrative Health.Probiotics: Usefulness and Safety.International Dairy Foods Association.Live & Active Cultures Seal.Centers for Disease Control and Prevention.National Diabetes Statistics Report.U.S. Food and Drug Administration.FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes.
U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, nonfat.
U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, low fat milk, plain.
Kohanmoo A, Faghih S, Akhlaghi M.Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials.Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
National Institutes of Health. National Library of Medicine. Medline Plus.Dietary Proteins.
U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025. 9th Edition.
National Institutes of Health. National Center for Complementary and Integrative Health.Probiotics: Usefulness and Safety.
International Dairy Foods Association.Live & Active Cultures Seal.
Centers for Disease Control and Prevention.National Diabetes Statistics Report.
U.S. Food and Drug Administration.FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes.
