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Greek Yoghurt vs Plain Yoghurt (and Where Skyr Fits)

varsskyr
3 days ago
6 min read

Stand in front of the yoghurt fridge at any Cape Town supermarket and you will see the same two words on half the tubs: plain and Greek. Some say Greek style, some say strained, some say double cream. They sit side by side at different prices, and the labels do not always explain what you are paying for.

So what is the real difference between Greek yoghurt and plain yoghurt, and does it matter for protein? We read the labels of the tubs South Africans actually buy, checked the reference figures from the USDA food database, and put it all in one table. Here is what we found, and where skyr fits in.

A bowl of thick strained Vars Skyr, made from skimmed milk and live cultures

The short answer

Plain yoghurt is milk fermented with live cultures. Greek yoghurt starts the same way, but it is then strained to remove much of the liquid whey, which leaves a thicker yoghurt with more protein per spoon. According to USDA data, plain whole milk yoghurt has about 3.5 g of protein per 100 g, while plain strained Greek yoghurt has about 9 g.

The catch: many tubs sold as "Greek style" in South Africa are not strained. They are thickened or boosted with added milk protein, stabilisers or thickeners, and land at around 5 g of protein per 100 g. The word on the front matters less than the protein figure and the ingredient list on the back.

How each yoghurt is made

Plain yoghurt. Milk is heated, cooled and fermented with cultures until it sets. Nothing is taken out, so the protein level stays close to that of the milk itself. Many commercial plain yoghurts add stabilisers to keep the texture even.

Greek style yoghurt. This is a description of texture, not a method. Consumer group CHOICE notes that a yoghurt labelled Greek style is not required to be made in any particular way and is not always high in protein. In practice, local producers often get the thick texture by adding cream, milk solids, milk protein concentrate or thickeners.

Strained Greek yoghurt. The traditional route. After the yoghurt sets, it is strained through a cloth or filter and the whey drips away. The American Dairy Association describes Greek yoghurt as strained to remove most of the whey, which gives a thicker and creamier result. Less water means more protein in every 100 g.

Skyr. The Icelandic version takes straining further. It is traditionally made from skimmed milk, fermented and then strained to remove the whey. Guide to Iceland puts it at around four cups of milk for one cup of skyr. That is why a spoon of skyr stands upright.

The straining ladder

Think of it as a ladder. Each step up removes more whey and keeps more protein in the tub:

  1. Plain yoghurt: not strained, about 3.5 g protein per 100 g.

  2. Greek style yoghurt: often thickened rather than strained, around 5 to 5.5 g per 100 g on local labels. Check the ingredients.

  3. Strained Greek yoghurt: whey removed, about 9 g per 100 g.

  4. Skyr: strained further, 11.5 g per 100 g in our Vars Skyr.

Protein per 100 g: plain, Greek style, Greek and skyr

Here is how the yoghurts compare, sorted from the most protein to the least. Brand figures come from the product pages we opened in October 2026; the reference values come from USDA FoodData Central.

Yoghurt

Protein per 100 g

What the label shows

Vars Skyr

11.5 g

Skimmed milk, live cultures. Nothing else.

Greek yoghurt, plain, whole milk (USDA reference)

9.0 g

Strained reference value

Clover Authentikos Double Cream Plain (Greek style)

5.5 g

Milk solids (milk protein), thickener E1442, preservatives

Lancewood Greek Delight Double Cream Plain

5.2 g

Milk protein concentrate, whey concentrate, caseinate, stabilisers, preservatives

Woolworths Greek Style range

at least 5 g

Milk, cultures and added protein

Lancewood Low Fat Plain

3.5 g

Stabilisers, preservative

Yoghurt, plain, whole milk (USDA reference)

3.5 g

Unstrained reference value

Two things stand out. First, the gap between "Greek style" and properly strained yoghurt is big: roughly 5 g against 9 g. Second, several of the Greek style tubs reach their protein figure partly through added milk protein, whey or caseinate rather than through straining alone.

Is Greek yoghurt healthier than plain yoghurt?

It depends on what you want from it. Strained Greek yoghurt gives you more protein per spoon, which is why people choose it for breakfast bowls, smoothies and snacks after training. Plain yoghurt is not worse, it is just different. USDA figures show plain whole milk yoghurt has slightly more calcium (121 mg per 100 g) than plain Greek yoghurt (100 mg per 100 g), because some calcium leaves with the whey. Both contain live cultures when the label says so.

For cooking, they behave differently too. Plain yoghurt is runnier and works well in marinades, curries and drinks. Strained yoghurt holds its shape in dips, dressings and toppings, and stands in for sour cream or mayonnaise. Our white bean chicken chili uses skyr as a cool, thick topping for exactly that reason.

How to choose at the shelf

  • Turn the tub around. Look for protein per 100 g, not per serving, so you compare like with like.

  • Read the ingredient list. If you see milk protein concentrate, whey, caseinate, starch or E numbers listed as thickeners and stabilisers, the thickness probably did not come only from straining.

  • Look for the word strained. It tells you whey was actually removed.

  • Buy plain and add your own fruit. Flavoured tubs usually add sugar, and you control the sweetness at home.

Where Vars Skyr fits in

Vars Skyr sits at the top of the ladder. We make it in small batches in our own kitchen in Kensington, Cape Town, from two ingredients: skimmed milk and live cultures. No protein powder, no thickeners, no preservatives. The thickness comes from straining alone, and that is also where the protein comes from.

The result is 11.5 g of protein per 100 g, more protein per 100 g than any yoghurt in the table above. A 150 g bowl gives you about 17 g, and a 500 g tub holds 57.5 g. If you want the full comparison across more South African brands, read which yoghurt has the most protein in South Africa.

Where to buy

Order online at varsskyr.co.za for delivery across Cape Town, or choose a 4 week subscription. You can also collect free at Ladles of Love Dignity Kitchen in District Six or at our kitchen in Kensington.

In store, you will find us at SPAR Cape Quarter (27 Somerset Road, Green Point), Giovanni's Deliworld (103 Main Road, Green Point), Sea Point SPAR, Palmyra Deli (43 Palmyra Road, Claremont), Alphen KWIKSPAR (Old Constantia Village, Constantia Main Road), Royal Ascot SuperSpar in Milnerton and the Oranjezicht City Farm Market. Details are on our where to buy page.

Frequently asked questions

What is the difference between Greek yoghurt and plain yoghurt?

Greek yoghurt is strained to remove much of the whey, so it is thicker and has more protein per 100 g. Plain yoghurt is not strained. USDA reference values are about 9 g of protein per 100 g for plain Greek yoghurt and about 3.5 g for plain whole milk yoghurt.

Is Greek style yoghurt the same as Greek yoghurt?

Not always. Greek style describes the texture. Many Greek style tubs in South Africa are thickened with milk solids, added milk protein or thickeners instead of being strained, and contain around 5 to 5.5 g of protein per 100 g.

Is skyr the same as Greek yoghurt?

They are related. Both are strained, but skyr is traditionally made from skimmed milk and strained further, so it is thicker. Vars Skyr has 11.5 g of protein per 100 g, against about 9 g for strained Greek yoghurt in the USDA reference.

Which yoghurt has the most protein?

In our comparison, Vars Skyr has the most protein per 100 g, followed by strained Greek yoghurt. Greek style and plain yoghurts come in lower. Always check the protein per 100 g on the label.

Can I use Greek yoghurt instead of plain yoghurt in recipes?

Yes. Strained yoghurt or skyr works in almost any recipe that uses plain yoghurt. For marinades or drinks, loosen it with a splash of milk or water first.

Sources

 
 
 

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