Going Greek: the scoop on Greek yogurt

Greek Yogurt

Greek yogurt is made by straining regular yogurt, which is why it was called strained yogurt until the clever “Greek Yogurt” marketing scheme took off and now it is know throughout the United States and Canada as being Greek. Contrary to popular belief it is commonly consumed not only in Greece (where it is called strained yogurt) but all across the world. In Northern Europe it is marketed as Greek or Turkish yogurt.  In Mexico it goes by as jocoque, while in South Asia it is known as chakka, and all across the Middle East it goes by labneh (or a similar variation of the word). 

 

No matter what you call it, it is a great source of probiotics and calcium, it is full of lean protein, plus it tastes great! The straining process thickens the yogurt and removes some of the whey and lactose which is why it is lower and sugar, and carbohydrates. In fact it has about double the protein and half of the sugar of regular yogurt.

 

Here are some ways that I use Greek yogurt: 

  • The tartness and texture of Greek yogurt make it an excellent low-calorie replacement for sour cream and créme fraîche.
  • Mix it into soups for a creamier alternative or to replace high-fat heavy cream. Just make sure the soup is not heated to the boiling point once the yogurt is added or it will curdle. Add it at the end just before serving. 
  • Put in right in the blender with frozen fruit for thicker, more filling smoothies.
  • Use it to replace mayonnaise in salad dressings.
  • Enjoy as a dessert topped with fresh fruit.

 

I put together this chart so you can see for yourself the ways in which fat-free Greek yogurt measures up similar products that it can be used to replace. 

 

 

Sour Cream

(low fat) 

365 Brand

Flavored Yogurt 

(fat-free) 

365 Brand

Plain Yogurt

(fat-free)

Stonyfield

Greek Yogurt

(fat-free)

 Oikos

Serving size

1 cup 

1 cup 

1 cup 

1 cup

Calories

640

140

110

130

Total Fat

40g

0g

0g

0g

Saturated Fat

24g

0g

0g

0g

Cholesterol

160mg

<5mg

<5mg

0mg

Sodium

480mg

105mg

160mg

95mg

Potassium

na

350mg

540mg

350mg

Total Carbs

32g

30g

15g

9g

Dietary Fiber

0g

<1g

0g

0g

Sugar

32g

29g

15g

9g

Protein

32g

7g

10g

23g

Calcium

96% RDA based on

2000 calorie diet

25% RDA based on

2000 calorie diet

40% RDA based on

2000 calorie diet

30% RDA based on

2000 calorie diet

 

 



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© 2011 - 2018 Anne (Beaubien) Jensen All Rights Reserved.