What Happens to Your Body When You Eat Greek Yogurt Every Day (2025)

While various types of yogurt are on the market, experts often recommend Greek yogurt as a protein-rich, lower-sugar option.

Greek yogurt's thick, creamy consistency and slightly tangy taste make it a versatile choice for a savory or sweet addition to your diet.

1. Your Bone Health Improves

The calcium and protein in Greek yogurt can help build and support bones, reducing the risk ofosteoporosis, a condition that weakens bones and makes them more prone to fractures.

One study found that participants who ate fat-free plain Greek yogurt over 12 weeks experienced a significant increase in bone formation. Researchers attribute this to Greek yogurt's protein and calcium.

Another review showed postmenopausal people who regularly consume yogurt are less likely to experience a hip fracture than those with low or no yogurt consumption.

2. Your Gut Stays in Balance

The probiotics in most types of Greek yogurt contain "good" bacteria, which helps keep the gut microbiome (a combination of bacteria, fungi, and viruses living in the digestive tracts of humans and animals) balanced, delivering an increased amount of healthy bacteria to the area.

A balanced gut microbiome assists with various bodily functions, including the immune system, digestion, and nutrient absorption.

3. Your Heart Health Gets a Boost

Research links yogurt that contains probiotics, like Greek yogurt, to a lower risk of high blood pressure, which is a contributing factor to cardiovascular disease.

Some studies show that eating at least two servings of yogurt weekly is linked to a lower risk of stroke than eating yogurt only once a month.

Other studies show eating yogurt with probiotics daily may help decrease levels of low-density lipoprotein (LDL) cholesterol ("bad cholesterol" in people with type 2 diabetes. This might indicate that yogurts like Greek yogurt could help improve heart disease risk factors.

4. Your Muscle Growth Improves

Experts typically recommend a high-protein diet for those interested in increasing muscle mass, particularly with exercise focused on resistance training, such as free weights and medicine balls.

One study found that consuming Greek yogurt was superior to a carbohydrate-based option. Participants in a resistance training program saw an increase in muscle thickness, along with improvements in strength and body composition.

5. You Stay Fuller Longer, Helping You Eat Less

Greek yogurt's high protein count can help you feel fuller for longer, which can help support a healthy body weight. Research found that eating a serving of Greek yogurt helped curb appetite more than skim and whole milk yogurt varieties.

Yogurt consumption is also linked to a lower body mass index (BMI) and body weight and a reduced risk of an elevated waist circumference.

6. Your Blood Sugar Levels Stay More Stable

Unsweetened, plain Greek yogurt may also benefit people looking to regulate their blood sugar levels. One study involving participants with type 2 diabetes found that consuming 200 g of yogurt withLactobacillus acidophilusandBifidobacterium lactis probiotics for 12 weeks experienced notable reductions in hemoglobin A1c (HbA1c) levels, a marker for how your body regulates glucose (blood sugar).

Greek Yogurt Nutrition Facts: A Single Serving

One serving of plain, nonfat Greek yogurt is packed with protein and low on calories. Here's how one container (or about 5.5 ounces) pans out:

• Calories: 92
• Fat: 0.27 grams (g)
• Sugars: 5 g
• Carbohydrates: 6 g
• Protein: 16 g
• Sodium: 56 milligrams (mg)
• Calcium 111 mg
• Magnesium: 17 mg
• Phosphorus: 212 mg
• Potassium: 220 mg
• Vitamin B12: 1 mg
  

How to Make Greek Yogurt Taste Better

If the tangy taste of plain Greek yogurt is holding you back from trying it, there are a few ways to incorporate this ingredient into your diet in better-tasting ways. Experts recommend:

• Using Greek yogurt as a substitute base for fruit or veggie dips
• Adding a dollop of Greek yogurt to granola, berries, and nuts for a flavorful breakfast treat
• Mixing Greek yogurt into smoothies with fresh fruit, cinnamon, and vanilla extract to taste
• Making frozen-yogurt pops by freezing Greek yogurt mixed with ingredients like bananas or berries on sticks
• Adding Greek yogurt to pancake mix for a creamy, fluffy texture
  

Choosing More Nutritious Types of Greek Yogurt

When selecting the most nutritious Greek yogurt, keep in mind the following tips:

• Choose a brand low in added sugar or no sugar added: Federal dietary guidelines recommend no more than 10% of calories from added sugars daily, which equals roughly 200 calories for someone who eats a standard 2,000-calorie daily diet.
• Be mindful of the ingredients list: Any ingredient other than milk, live active cultures, and cream (in some cases) is likely just added for sweetness and flavor.
• Check the label for protein and calcium amounts: A solid Greek yogurt choice will include at least 16–20 g of protein and 160–240 mg of calcium per 6-ounce serving.
• Look for the gut health seal: Choosing Greek yogurt with the Live & Active Cultures (LAC) seal means the product was manufactured with at least 100 million healthy bacteria cultures per gram of yogurt.

Summary

Plain Greek yogurt's additional protein and probiotics may help contribute to multiple health benefits. Research shows that regularly eating Greek yogurt supports bone, heart, gut, and muscle health.

Greek yogurt is a good snack and an addition to sweet and savory dishes. Select a variety without added sugars or flavors.