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Greek Yogurt and Protein: Nutritional Value and Benefits

Greek yogurt protein

Greek yogurt is increasingly popular and recommended for its many benefits. Did you know that it contains more protein than regular yogurt? Greek yogurt and protein therefore go hand in hand, which makes it an attractive product to ensure your daily dose of protein. But what explains this?

Oikos explains what causes the high protein content of Greek yogurt and its numerous benefits!

Better understanding protein and its usefulness

According to The Canadian Dairy Information Centre, in 2018, each Canadian consumed an average of 10 Kg of yogurt and more than 65 Litres of fluid milk per year, which represents an important protein source. However, not all dairy products have the same proportion of protein. That’s what makes Greek yogurt so appealing.

But let's start with the basics: before understanding the relationship between protein and Greek yogurt, you need to understand what proteins are and why it is so important!

Why is protein important?

Proteins are macronutrients that are essential to ensuring the proper functioning of our body. Our body is naturally made of them, it makes some of it itself, but others must be supplied through diet.

Present in our bones, muscles, nails, and hair, as well as in enzymes, hormones, and the antibodies of our immune system, our cells feed on them for their daily energy intake (calories). On average, protein must represent 10 to 35% of an adult’s daily energy, and it is essential to ensuring the growth and repair of body tissues.

How much protein do we need per day?

According to Health Canada, the recommended daily protein intake is 0.8 grams/kg of your weight. This amount may vary according to age, sex and physical condition. For example, a high-level athlete will require a higher intake of protein, and a pregnant woman has different nutritional requirements.

Where do we find it?

Protein can be plant- or animal-based, and it can be found in the following foods (among others):

  • Dairy products: cheese, milk, yogurt
  • Eggs
  • Meat
  • Poultry
  • Fish and seafood
  • Legumes: beans, lentils, peas
  • Nuts and seeds
  • Tofu and soy beverage

Greek yogurt and protein: learn all about its benefits

Yogurt: A nutritious food

Milk naturally contains protein: whey and casein. These proteins contain essential amino acids that are not made by the body and that need to be obtained through food.

Dairy products such as yogurt therefore all contain protein, but in different amounts.

Why does Greek yogurt contain more protein?

As mentioned earlier, Greek yogurt is a dairy product that is particularly high in protein. What explains this distinction? Unlike regular yogurt, its production process is much longer and is characterized by a drainage period. This technique helps remove a significant portion of the water and concentrate the protein in the finished product.

How much protein does Greek yogurt contain?

Depending on the production process, each type of Greek yogurt will have a specific protein content. The addition of fruit also modifies this rate. On average, 14 to 17 grams of protein can be found in a 175-gram serving of Oikos Greek yogurt, depending on the flavour.

Greek yogurt: significant nutritional value

Consuming yogurt is part of a healthy lifestyle. Indeed, in addition to being high in protein, Greek yogurt, like other yogurts, is a source of:

  • Calcium: maintains the body’s bone health
  • Potassium: an important nutrient for cardiovascular health
  • Magnesium: mainly present in the bones and teeth, contributes to normal muscle function and plays a role in energy metabolism, tissue formation and bone development,
  • Zinc: present in the muscles, bones, liver, and skin, it plays a role in energy metabolism and tissue formation,
  • Vitamin B: among other things, important for energy production and nervous system function.

In addition, the consumption of yogurt is associated with several health benefits. This makes it a great product to include in your diet and to enjoy.

Oikos Greek yogurt: a high-protein snack for a sharing moment

Yogurt: A nutritious food

As you can see, protein is essential for our body. But in addition to providing us with the nutrients we need, it has the benefit of making us feel full! The dose of protein in Greek yogurt therefore makes it an excellent snack between meals to stave off hunger or to enrich your breakfasts, lunches, and dinners with a touch of protein.

Are you wondering how much protein can be found in Oikos yogurts? Here are a few figures to help you:

  • Yogurt: A nutritious food
  • Yogurt: A nutritious food
  • Yogurt: A nutritious food
  • Oikos Plain: 9 grams of protein per 100 grams of yogurt
  • Oikos Vanilla or with Fruit: 8 grams of protein per 100 grams of yogurt

In addition to being a rich source of protein, Oikos Greek yogurt is available in a wide variety of sizes and flavours! Choose your favourites from among our plain, vanilla, or cherry Greek yogurts!

Ready to experience them for yourself? All our Greek yogurts can be consumed with:

  • Cereal and/or fresh fruit in the morning;
  • In your recipes to replace cream cheese or other fats;
  • In your desserts; or
  • However you prefer!

However, you enjoy it, Oikos Greek yogurt will bring you a delicious moment of pleasure and sharing!


Did you know?

Although you would think that yogurt has been eaten since the remote past, it was only in the ’50s and ’60s that it gained in popularity.

With good reason, since it offers an undeniable benefit for our health in addition to being adaptable to all lifestyles and tastes.

Frequently asked questions

  • What are the benefits of bacterial fermentation?

    What are the benefits of bacterial fermentation?

    We know that the fermentation process helps extend the shelf life of foods in addition to making them easier to digest. Fermented foods also help you maintain healthy intestinal flora.

  • What are other ways to eat yogurt?

    What are other ways to eat yogurt?

    Yogurt can easily be added to your soups, dips, fruit or pancakes (savoury or sweet). You can also eat it as is, or add it to a fruit parfait or smoothie.