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Greek yogurt is just yogurt with the whey removed

Also called strained yogurt

Straining roughly doubles the protein per spoonful and removes most of the lactose. That is the entire difference.

10.2 g protein 4 recipes here use it

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A bowl of plain Greek yogurt
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The numbers

Nutrition per 100 g, plain, non-fat
NutrientAmount% RI
Calories 59 kcal —
Protein 10.2 g 20%
Carbs 3.6 g —
Fat 0.4 g —
Calcium 110 mg 14%
Potassium 141 mg 7%

Source: USDA FoodData Central · FDC ID 170903 · % RI against EU adult reference intakes.

Buying and keeping

What to look for at the shop, and how to make it last once it is home.

How to pick

  • The ingredients should read: milk, live cultures. That is the whole list on a genuinely strained yogurt.
  • Cream, thickeners, starch or milk protein concentrate mean it was thickened rather than strained, and it will behave differently in cooking.
  • "Greek style" is not "Greek". Style is a marketing word and usually means starch or gum did the work.
  • Check protein per 100 g on the label. Strained yogurt sits around 9 to 10 g; thickened versions land near 4 to 5 g, and the number does not lie even when the front of the pot does.
  • Full fat behaves better in cooking. Non-fat is the higher-protein option and splits more readily.

How to store

  • Fridge, sealed, at or below 5°C. Five to seven days once opened.
  • The whey that pools on top is not spoilage. Pour it off for a thicker yogurt or stir it back in; both are fine.
  • Do not freeze it to eat plain, because it splits on thawing and never comes back. Frozen yogurt destined for cooking or smoothies is fine.
  • Keep a clean spoon out of the tub. Double-dipping is what actually ends a pot early, long before the date on the lid.
  • Store it at the back of the fridge rather than the door, where the temperature swings every time someone opens it.

If you have none

Swaps that hold up, with what changes when you use them.

Skyr One for one, and slightly higher in protein. Tarter.
Labneh Thicker still. Loosen with a spoon of water for dressings.
Plain yogurt, strained Line a sieve with a cloth, leave it in the fridge for two hours. This is literally how Greek yogurt is made.
Coconut yogurt Works for dairy-free, but the protein drops to near zero — do not expect the same nutrition.

Why it splits when you heat it

Yogurt proteins tighten and squeeze out water above about 85°C, and that is what curdling looks like on the surface of a sauce.

Two things prevent it. Stir a teaspoon of cornflour through the yogurt before it goes anywhere near the pan, which physically gets between the proteins. Or take the pan off the heat entirely and stir the yogurt in at the end, which is easier and works for almost every dish that wants yogurt in it.

Full fat splits less than non-fat, because the fat gets in the way of the proteins bonding to each other.

Straining your own

Line a sieve with a clean cloth, tip in plain yogurt, sit it over a bowl and leave it in the fridge.

Two hours gets you Greek-style thickness. Overnight gets you labneh, which is thick enough to roll into balls and keep under oil. This is literally how strained yogurt is made, it costs a third of the price, and the whey that drains off is good in bread dough or a smoothie.

What the straining actually changes

Removing whey concentrates the protein and takes out most of the lactose, which is why some people who react badly to milk manage strained yogurt without trouble.

It also removes some calcium, because calcium travels with the whey. Ordinary yogurt is slightly ahead on that one, which is a reasonable argument for keeping both in the fridge.

Questions

Is Greek yogurt better than normal yogurt?
For protein per spoonful, yes, because straining concentrates it. For calcium, ordinary yogurt is slightly ahead, since some calcium leaves with the whey. Neither is better in general; it depends what you want from it.
Can I use Greek yogurt instead of soured cream?
One for one in anything cold. In cooking, use full fat and add it off the heat, or it will split.
What is the difference between Greek yogurt and skyr?
Skyr is technically a fresh cheese, strained further and made with different cultures. Slightly higher in protein, noticeably tarter, and interchangeable in almost every recipe.
Why is mine watery after a few days?
Normal. The gel structure relaxes over time and releases whey, a process called syneresis. Stir it back in or pour it off.
Can I make yogurt at home?
Heat milk to 85°C, cool to 45°C, stir in two tablespoons of live yogurt, and hold it warm for six to eight hours. Then strain it if you want it thick. The hard part is holding the temperature, not the recipe.

Recipes using greek yogurt

4 on the site so far.

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