Yogurt cheese, a familiar dish in Middle Eastern cuisine, is increasingly appearing in many modern meals. In addition, Greek yogurt is also popular because it is rich in protein and probiotics. Both are fermented milk products, but the difference in nutritional composition makes many people wonder which one to choose.
Yogurt cheese is more energetic, Greek yogurt is more probiotic
In 100 g, plain Greek yogurt contains about 97 calories, while yogurt cheese can be from 118 to 293 calories. According to Stephani Johnson, DCN, RDN, lecturer in the department of nutrition at Rutgers University (USA): "The process of straining yogurt to make cheese has removed the juice, making the finished product thicker and more energetic".
When I add cheese and yogurt, I dont need to add other cheeses or oils, so my total calories in the meal are reduced, says nutritionist Amy Bragagnini, MS, RD, CSO at Trinity Health Lacks Cancer Center (USA).
In terms of protein, both provide about 10 grams per 100 g. Notably, yogurt cheese has less lactose, making it suitable for people with difficulty detecting dairy sugar. However, if we consider the probiotics, Greek yogurt is more prominent. During the process of filtering to make cheese, a portion of the milk honey containing a lot of beneficial bacteria is removed, causing less living bacteria.
Salt and saturated fat are factors to consider
Unlike regular yogurt, traditional yogurt cheese is often seasoned with salt to preserve and enhance the flavor. In 100 g, this type of cheese can contain 200 - 300 mg of sodium and up to 18 g of saturated fat, much higher than Greek yogurt (35 mg of sodium and 5 g of saturated fat).
Diana Guevara, MPH, RD, nutritionist at UT Health Houston (USA) commented: "Consumers need to pay attention to the amount of sodium and saturated fat in yogurt cheese, because these are two factors that greatly affect cardiovascular health".
According to the recommendation of the American Heart Association, sodium intake should be below 2,300 mg/day and saturated fat should not exceed 13 g/day (for a 2,000 calorie serving). Thus, only 100 grams of yogurt cheese can almost reach this threshold.
However, in reality, the portion sizes are often different: more people eat more Greek yogurt, while yogurt cheese is only eaten with spices or fried dough sticks. Therefore, the nutritional impact depends on how you use it.
How to choose appropriately?
Yogurt cheese is energetic, fatty, and suitable for spreading bread or seasoning dishes. In contrast, Greek yogurt is less saturated, richer in probiotics, and suitable for people who need digestive support or weight control.
As expert Guevara recommends: "The important thing is moderation, using both yogurt and Greek yogurt properly will help you take advantage of both while still protecting your health".
