Is Greek yoghurt really the miracle protein fix it’s made out to be?

No, you’re not imagining it. There’s been lots of buzz around Greek yoghurt recently, probably spurred by the collision of two TikTok trends.

The first is still trending: “protein-maxxing”, which simply means maximising protein intake, with Greek yoghurt commonly identified, alongside chicken breasts, as top-tier healthy protein sources.

The second? Placing Biscoff biscuits into a small tub of Greek yoghurt, leaving it for a few hours or overnight to create a mini dessert. Ironically, this combo is called a “Japanese cheesecake”.

One claim that’s gained traction is that “Greek-style” yoghurt is not as good for you as “Greek”. Another is that other kinds of yoghurt, like natural yoghurt, are inferior. Meanwhile, yoghurts with long ingredient lists are also copping criticism.

So, what’s real and what’s just social media speculation? Let’s break it down.

The best recipes from Australia's leading chefs straight to your inbox.

Sign up

What is Greek yoghurt?

“To keep it really simple, Greek yoghurt is strained not stirred. That’s the key differentiating factor,” says dietitian Helena McDonald.

The production process gives Greek yoghurt its superpower: high protein.

“The straining process removes the whey and makes it a whole lot thicker. In doing so, it concentrates the protein content of the yoghurt.” Traditional Greek yoghurt is strained three times.

For Greek people, Greek yoghurt is the heart of a good tzatziki. It’s used in marinades, sometimes in filo pastry cheese pies, and is the key to yiaourtopita (yoghurt cake with lemon).

How do you pick a good Greek yoghurt?

Let’s rule one criterion out: if you’re looking for Greek-produced yoghurt in Australia, you won’t find any due to biosecurity restrictions.

The term “Greek yoghurt” is not actually protected. Brands can call something Greek yoghurt even if it’s not from Greece or contains non-traditional additives. This makes things a little tricky.

If you’re after authenticity, traditional Greek yoghurt is plain, leans on milk, live cultures and sometimes cream – while avoiding thickeners.

“There’s a really big misconception that ‘Greek-style’ yoghurts are worse for you and full of rubbish, which isn’t necessarily true.” 

Helena McDonald, dietitian

“Many yoghurts here do call themselves ‘Greek-style’, even though they might not have other non-traditional additives in them.” Why? Simply, those brands are being cautious.

“There’s a really big misconception that ‘Greek-style’ yoghurts are worse for you and full of rubbish, which isn’t necessarily true,” says McDonald.

It all comes down to the ingredients list.

“The best thing you can do is always get familiar with flipping over packaging and looking at the ingredients label and the nutritional profile. A minimal ingredients list is always a good thing”.

Two standout, authentic options are Chobani and Evia – both contain minimal ingredients and very high amounts of protein.

Are longer ingredient lists ‘bad’?

Not necessarily, despite their vilification on parts of social media. McDonald says it’s more about interrogating what the ingredients are. “There could be multiple types of natural fruit; that’s not inherently problematic.”

Be sure to compare products using the “per 100 gram”, not “per serving”, column, given that sizing can vary so much across the yoghurt category.

McDonald says look out for number codes which refer to artificial sweeteners, emulsifiers and thickeners.

“The jury’s still out around how much they impact our health and our gut microbiome. There is some evidence around emulsifiers being harmful for people with irritable bowel disease, ulcerative colitis and Crohn’s, but again, it’s all emerging.”

Should we default to Greek yoghurt for nutritional purposes?

McDonald says it really depends on your goals and dietary requirements.

“There’s no doubt it’s one of the best types of yoghurt that you can get.”

It’s great for those with high-protein requirements. “For example, if you’re wanting to build muscle and optimise your body composition goals.”

It’s also lower in carbohydrates, which means it’s lower in sugar and lactose.

McDonald says that natural yoghurts are also a solid choice, as they generally lean towards a wholefood-based ingredient list. These are, however, lower in protein, as they’re typically stirred, not strained.

Greek yoghurts are lower in calcium, as so much of this is in the removed whey.

Most yoghurts help add probiotics to the digestive system, but there are times when McDonald recommends very specific yoghurts.

“Some brands offer specific strains and quantities of probiotics, which can be useful for certain digestive concerns. Some have evidence to support them in being helpful for things like constipation and other gastric concerns.”

What’s the go with fat content?

Where fat isn’t a concern, it can be helpful to keep the fat content in dairy products “as it may make you more satisfied from your meal and therefore less likely to go looking for other things later”, says McDonald.

Dietary fat also helps with the absorption of fat-soluble nutrients, including vitamins A, D, E and K.

At the end of the day, this is just one food, so you if you don’t have specific dietary concerns, it’s not worth stressing over fat content too much.

“It’s better to focus on a balanced diet that isn’t reliant on overly processed foods”, says McDonald. Raise your yoghurt pouch to that.