Many do not know that plain yogurt has higher calcium than Greek yogurt. Straining out the extra whey in yogurt makes Greek yogurt thick, creamy and higher in protein but lower in calcium. Regular yogurt delivers almost twice the bone-strengthening mineral calcium.
Greek yogurt provides a significant amount of calcium, which is important for healthy bones. Calcium is the most common mineral in your body and most of it is in your skeleton. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking.
Greek yogurt is made by straining out the extra whey in regular yogurt, which makes the yogurt thicker, creamier and tangier than regular yogurt. While plain Greek yogurt has less sugar and more protein than regular yogurt, the latter delivers almost twice the bone-strengthening mineral calcium.
A container of Greek yogurt packs about 230 milligrams of calcium, making it a good-to-excellent source of the bone-maintaining mineral (depending on your age; females over 50 have higher calcium needs, and so do both males and females over 70, per the National Institutes of Health).
The general rule of thumb is that 2-3 servings of dairy a day will keep your calcium intake at about the right level. One serving equals a 250ml glass of milk, a 125-150g pottle of yoghurt, or two slices (40g) of cheese. For someone who loves milk, drinking 2-3 glasses a day is easy to achieve.
Yogurt. Like milk, plain yogurt is an excellent calcium source, but it provides more calcium for the same serving size as milk.
Greek yogurt has a slight edge in calcium—a mineral most people need more of. A cup of Greek yogurt has 282 mg, while a cup of cottage cheese has 227 mg.
Building strong bones is a great way to aid in osteoporosis prevention and dairy products are a great way to do that. Foods like cheese, yogurt, and milk all contain the calcium and vitamin D you need to build stronger bones.
If you are eating your greek yogurt plain, unsweetened, and adding your own fruit, chia/flax/hemp, then GO YOU! However, if you're buying the greek yogurt that has the berries or flavour pre added, then it's no better than your every day Activia. Some of the flavoured yogurts have 18g+ of sugar.
Generally speaking, skyr and Greek yogurt contain similar amounts of vitamins and minerals, however, Greek yogurt contains slightly more calcium than Skry and is often fortified with vitamin D.
Calcium and vitamin D:
Out of the 6 yogurt alternatives below, So Delicious plain coconut milk yogurt contains the most calcium and vitamin D at 30% and 15% daily value.
Plain Greek yogurt is always the healthiest and my top 2 recommendations are Fage Total and Siggi's Icelandic Style Skyr. They are highest in protein, lowest in sugar and have a bit more calcium, making them both excellent choices.
Plain Greek yogurt
It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection. Plain, unsweetened Greek yogurt is highly versatile.
Almond milk
Because it is usually fortified with calcium, almond milk often has more than regular milk (1 cup = 450 milligrams, versus 311 milligrams for cow's milk).
"A bowl of Greek yogurt topped with whole grain-based granola (oats) and walnuts will provide calcium, amino acids, and magnesium," says Best. "This breakfast will also keep you feeling full throughout the morning to ensure you aren't overeating or spiking your glucose with sugar-dense foods."
Good-for-Your-Bones Foods
Calcium. Some dairy products are fortified with Vitamin D. Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
When you say "yogurt" and "bones," the mineral calcium should pop into your head. However, there are more nutrients found in yogurt that are needed for bone health. That's why cow's milk Greek yogurt tops the list as the best yogurt for strong bones.
Kefir is also higher in calcium, which is important for bone and heart health. Kefir has 300 milligrams of calcium per serving while yogurt has 180 milligrams per serving.