The main difference between Greek yogurt and regular yogurt is straining. Greek yogurt has the watery whey strained off, which roughly doubles the protein and lowers the sugar compared with regular yogurt. Beyond those two there are skyr, labneh, drinking yogurt, frozen yogurt and more. Here is every type, explained, and which to choose for what.
What this guide covers
- Greek vs regular yogurt, compared
- Every type of yogurt, explained
- Plain vs natural vs unsweetened labels
- The master comparison table
- Which type to choose for your goal
- Yogurt types in Nigeria
- FAQs
Greek yogurt vs regular yogurt
Both start as the same thing: milk fermented with live cultures. The difference is what happens next. Greek yogurt is strained to remove much of the watery whey, which leaves a thicker product with more protein and less sugar per spoon. Regular yogurt keeps the whey, so it stays smoother, pours more easily, and holds a little more calcium per gram.
| Greek yogurt | Regular yogurt | |
|---|---|---|
| Protein (per ~200g) | ~20g | ~10g |
| Sugar | ~7g | ~14g |
| Calories | ~146 | ~126 |
| Calcium | 23% of daily value | 36% of daily value |
| Texture | Thick, strained | Smooth, pourable |
| Best for | Protein, weight loss | Calcium, everyday eating |
Those figures are USDA numbers for low-fat versions (Greek, regular); they shift with fat content and brand. As a rule of thumb, it takes around four cups of regular yogurt to yield about one cup of Greek, because straining removes so much liquid. That straining is the whole reason Greek is thicker, higher in protein and lower in sugar.
So which one wins comes down to the goal. For protein and lower sugar, Greek has the edge. For a little more calcium and a lighter, pourable texture, regular does. They are built for slightly different jobs, and most people end up keeping one of each for different uses.
Every type of yogurt, explained
Beyond Greek and regular, the names on the shelf describe different methods and origins. Here is what each one actually is.
Regular (set) yogurt
The standard. Milk fermented with live cultures and left to set, with nothing strained off. Smooth to lightly spoonable depending on the brand, and a little higher in calcium and natural sugar than Greek. This is what most people picture as plain yogurt.
Greek yogurt (strained)
Regular yogurt strained to remove the whey. Thicker, tangier, about twice the protein and lower in sugar. A good choice for anyone eating for protein or watching sugar. Zayith’s Greek yogurt is this type, strained the traditional way rather than thickened.
Greek-style yogurt (a buyer warning)
Not the same as strained Greek. “Greek-style” is often regular yogurt thickened with milk powder, gums or starch to mimic the texture, without the straining or the extra protein. The label settles it: real Greek is strained, “Greek-style” usually is not, and the protein number on the pack tells you which you are holding.
Skyr
An Icelandic strained product, technically a fresh cheese but eaten like yogurt. It is strained even more than Greek, which makes it one of the highest-protein options, around 24g a cup, with low sugar. Thick and mild in flavour, it has spread well beyond Iceland as a high-protein breakfast, and it is the closest common rival to Greek on protein.
Labneh
Yogurt strained so far it turns spreadable, common across the Middle East. Thick enough to use like a soft cheese, often served with olive oil and salt. It is still yogurt at heart, just strained much longer.
Australian yogurt
Unstrained and usually whole-milk, slow-cooked for a creamy, pourable texture. Richer and a little higher in fat than Greek, smooth, not thick.
French (pot-set) yogurt
Fermented in the pot it is sold in, so it sets soft and custard-like. Mild and smooth, usually whole-milk, and not strained.
Drinking yogurt
Thin enough to drink, sold in bottles and sachets. Convenient and popular, but often where the added sugar is highest, especially in flavoured versions, so the sugar line is worth a look. This is the mass-market yogurt most Nigerians grew up with. Zayith’s yogurt drinks use real fruit, not heavy syrup.
Frozen yogurt
Yogurt churned and frozen like ice cream. Lighter than ice cream, but it is a treat rather than a health food: it is usually high in sugar, and freezing kills many of the live cultures. Enjoy it as dessert and judge it as one.
Kefir
A fermented milk drink made with a wider mix of bacteria and yeasts than yogurt, which gives it a broader range of cultures. Thinner than yogurt, tangy and slightly fizzy. Often chosen by people who want more variety in their gut cultures, and usually drunk on its own or blended into a smoothie instead of spooned from a cup.
Plant-based yogurt
Made from soy, coconut, almond or oat milk instead of dairy, with cultures added. Texture and protein vary a lot by base: soy is closest to dairy on protein, while coconut and almond are usually much lower. Check the label for added sugar and for live cultures. A useful option for people avoiding dairy.
Plain vs natural vs unsweetened: what the labels mean
On a Nigerian shelf these three words get mixed up, and only one of them tells you about sugar.
- Plain. No added fruit or flavour, but some brands still add sugar. Read the label to be sure.
- Natural. A marketing word, not a regulated one. “Natural yoghurt” can still contain added sugar, so on its own it tells you very little.
- Unsweetened. The one that actually means no added sugar. If low sugar is what you want, this is the word to look for.
The reliable move is to ignore the front of the pack and read the sugar line and the ingredient list.
The master comparison table
Here is how the main types stack up side by side. Figures are per roughly one cup (about 200g) for the dairy types, rounded from USDA data, and they shift with brand and fat content.
| Type | Protein | Sugar | Calories | Calcium | Best for |
|---|---|---|---|---|---|
| Greek (strained) | ~20g (Zayith high-protein: 30g) | ~7g | ~146 | 23% DV | Protein, weight loss |
| Regular / set | ~10g | ~14g | ~126 | 36% DV | Calcium, everyday |
| Skyr | ~24g | ~6g | ~125 | Moderate | Maximum protein |
| Drinking | Low | Often high | Varies | Varies | Convenience |
| Frozen | Low | High | Varies | Low | A treat |
The standout is protein. A high-protein Greek like Zayith’s High-Protein Unsweetened Greek yogurt carries 30g, against about 10g for the same weight of regular. The other standout is sugar, where plain strained types beat sweetened drinking and frozen ones easily.
Which type of yogurt should you choose?
There is no single best type. The right one depends on what you are eating it for.
- For weight loss or high protein: Greek or skyr. The protein keeps you full on fewer calories, which is the whole point. (More on this in our guide to Greek yogurt for weight loss.)
- For bone and calcium: regular yogurt, which carries a little more calcium per gram.
- For convenience on the go: a drinking yogurt, ideally a low-sugar one.
- For gut variety: kefir, for its wider mix of cultures.
- If you are sensitive to lactose: strained Greek, which is lower in lactose because straining removes some of it, or a lactose-free option.
For a family fridge that has to do a bit of everything, plain Greek is the most flexible single choice. It is high in protein, low in sugar, and works in both sweet bowls and savoury cooking, so one tub covers breakfast, a snack and a dip.
Yogurt types in Nigeria: what’s actually available
In Nigeria, the yogurt most people grew up with is drinking yoghurt, sold in bottles and sachets and usually sweetened. Greek yogurt is newer here and growing, with Zayith among the local makers strained the traditional way. On the shelf, “natural yoghurt” usually means unflavoured rather than unsweetened, so the label still does the deciding.
There is also a practical reason Greek suits many Nigerian households. Like much of the world outside northern Europe, a large share of adults here make less of the enzyme that digests lactose as they grow up. For them, strained Greek yogurt often sits easier than milk, because both fermentation and straining lower the lactose. For the fuller health picture, see our guide to the health benefits of yogurt.
Frequently asked questions
What is the difference between Greek and regular yogurt?
Straining. Greek has the whey strained off, which gives it about twice the protein and less sugar; regular keeps the whey, stays smoother, and holds a little more calcium.
Which yogurt has the most protein?
Among common types, skyr and high-protein Greek are the highest. Zayith’s High-Protein Unsweetened Greek yogurt carries 30g per serving.
What is natural yoghurt?
Usually just unflavoured yogurt. “Natural” is a marketing word, not a sugar claim, so a natural yoghurt can still contain added sugar. Check the label.
What is the difference between plain and unsweetened yogurt?
Plain means no fruit or added flavour, but it can still contain added sugar. Unsweetened means no added sugar at all.
Is labneh a yogurt or a cheese?
It starts as yogurt, strained so far it becomes spreadable like a soft cheese. Both descriptions fit.
Is frozen yogurt healthy?
It is a treat. It is usually high in sugar, and freezing kills many of the live cultures, so it sits closer to ice cream than to a cup of yogurt.
Which yogurt is best for weight loss?
Greek or skyr, for the higher protein and, when plain, the lower sugar.
Can lactose-intolerant people eat yogurt?
Many handle strained Greek or lactose-free yogurt better than milk, because fermentation and straining both reduce the lactose.
The short version
All yogurt starts as milk and live cultures. The type comes down to what happens next. If you are eating for protein, reach for strained Greek or skyr. If you want calcium and an everyday option, regular yogurt does the job. For everything else, the label, especially the sugar line, tells you more than the name on the front. For how to judge any of them in the shop, see our guide to the best yogurt in Nigeria.
