Yogurt contains many important nutrients including calcium, potassium, vitamin D, and protein.  Both vitamin D and calcium are utilized in the body to build and maintain strong bones and teeth, which helps prevent osteoporosis. Potassium-rich foods may help regulate blood pressure to support heart health.

What is the difference between regular yogurt and Greek yogurt?

Both types of yogurts contain live bacteria (probiotics) that support gut health and the immune system. Greek yogurt is thicker than regular yogurt and their nutritional values differ. Greek yogurt is higher in protein than regular yogurt while regular yogurt is usually higher in calcium than Greek yogurt.

Both are excellent choices to include in your meal plan. Choose plain or lower-added sugar yogurts since both types can be high in added sugar when flavored.

Ways to use yogurt in your meals

  • Replace sour cream with yogurt in recipes
  • Add protein to your smoothie by adding in plain Greek yogurt
  • Make a lower-calorie dip or salad dressing
    • Try this spinach dip for your next event.
    • Make a pumpkin dip for Thanksgiving for a sweet and nutritious appetizer.
  • Substitute yogurt for butter in baking recipes
    • Yogurt substitutions work best in recipes where you need less than 1 cup of butter. Use 1:1 ratio. In other words, if a recipe calls for ½ cup of butter, use ½ cup of yogurt.
    • Try these whole wheat yogurt rolls as a side dish with a bowl of soup or chili.

Written by BWS Dietitian-Melissa Morningstar Vajas RD, LD

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