Yogurt may well be the most versatile item on your grocery list. Not only is it convenient to take anywhere, but it can also be enjoyed for breakfast, lunch, dinner and anytime in between. But when you go to the yogurt aisle, the choices can be overwhelming. You may be wondering, “Which is better for weight loss: full-fat or fat-free Greek yogurt?” We checked with a registered dietitian who shares everything you need to know. The answer is not as simple as you might think!
Full fat vs. fat-free Greek yogurt
“Greek yogurt has become very popular among health-conscious people, especially those who want to lose weight,” explains Andrea Soaresa Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) from Top Nutrition Coaching. “But there’s one question that always comes up: Is full-fat or fat-free Greek yogurt better for weight loss? While both have their benefits, the answer isn’t always simple.”
Soares breaks down the nutritional benefits of full-fat vs. fat-free Greek yogurt, how they affect weight loss, and why the protein and probiotics in Greek yogurt are essential for those looking to lose weight.
Nutritional differences
Let’s start with full-fat Greek yogurt. According to Soares, this type contains about 4% to 7% milk fat. “Full fat contains more calories (150-200 per serving) and fat-soluble vitamins like A and D, which are important for bone and immune health,” she explains.
Plus, full-fat yogurt can keep you full longer, which can help you avoid unhealthy cravings and overeating.
On the other hand, the fat is removed from fat-free Greek yogurt. It’s about 100 calories per serving, making it lower in calories compared to full-fat yogurt — great for those trying to lose weight.
Which is better for weight loss?
Full-fat and fat-free Greek yogurt can both be useful additions to your diet, but the choice really depends on your personal situation. “Full-fat yogurt can help with satiety and has been shown not to contribute to weight gain in some studies,” says Soares. “Fat-free yogurt, which is lower in calories, is ideal for those focusing on calorie control.”
Fat-free and full-fat Greek yogurts provide an impressive amount of protein, which is essential for muscle growth and repair, along with satiety. Both are also packed with probiotics that are beneficial for gut health and weight management.
“When it comes to choosing between full-fat and fat-free Greek yogurt, the ‘better’ option really depends on your personal goals and how you eat,” Soares tells us. “Full-fat yogurt can help keep you fuller longer, while fat-free yogurt is good if you are focused on cutting calories. Either way, both are packed with protein and probiotics, which can give your weight loss efforts a real boost. So, whether you prefer the creamy richness of full fat or the lighter fat-free version, Greek yogurt is a smart choice to include in any weight loss plan.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
