Live Healthy Over 50 Daily · Monday, November 2, 2026
Standing in the dairy aisle, it's hard to know which yogurt to grab. A quick look at the label makes it easier.
What it may do for you
Yogurt is a source of protein, calcium and B vitamins, according to Harvard's Nutrition Source. Both Greek and regular yogurt are made with live bacterial cultures, so you get a food your gut bacteria know well.
The two tubs do differ. Harvard Health compares 6-ounce servings of plain low-fat yogurt. Greek has about 15 grams of protein, and regular has about 7. Calcium goes the other way, with about 195 mg in Greek and 270 mg in regular.
Think of straining like pouring the thin liquid off the top. What's left is thicker and richer in protein, but some calcium leaves with the liquid. Neither tub is wrong. Pick the one that fits what you want more of.
Then there's sugar. Plain versions list 0 grams of added sugar. A 6-ounce vanilla Greek yogurt can have 11 to 14 grams, and Harvard Health says flavored cups can reach dessert-level sugar.
One more tip from Harvard Health: single-serving cups range from 5 to 8 ounces, so compare serving sizes. If you choose a plant-based yogurt, Harvard's Nutrition Source says it may be lower in protein and calcium unless it is fortified, so check the Nutrition Facts label.
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Try this today
Read the label on your yogurt today. Reach for plain, then stir in a handful of berries for sweetness.
Good to know
If you take thyroid medicine, ask your pharmacist whether calcium-rich foods like yogurt change when you should take it. Check the label too, since brands and serving sizes vary.
To your health,
The Live Healthy Over 50 Team
Got a food you want us to cover? Just hit reply. We read every one.
For general education only. Not medical advice. Talk with your doctor before changing your diet, especially if you take medication or manage a health condition.