As far as i know fatfree greek yogurt contains a bit less calcium. Are there any other differences (besides calories) in greek yogurt wit 0%/10%/20% fat?
It honestly depends on your nutritional goals. Are you trying to lose weight? Gain weight? Eat more protein? Eat healthier fats? Eat more filling foods?
 
Average person pros and cons of plain fat-free vs regular:
Less calories
More protein
Cons:
Doesn’t taste as good
Less satiating
 
You need some fat in your diet but some fats are much better for you than others.
They all have different amounts of protein, carbs, sugar, and cholesterol, and the micronutrients all vary slightly as well.
Also keep in mind that when you’re comparing the different kinds of yogurt, you can either compare them by equal weight or by equal calorie portion, depending on what is more meaningful to you. For instance, fat free greek yogurt does have less calcium and than full fat greek yogurt per gram, but it actually has more calcium than full fat greek yogurt per calorie.
I am a Greek… I used to do diets with plain old boring fat free yogurt but as the years went by i realized that 5-10% fat is worth eating something you like. It may even help me not eat something totally unhealthy later because i’m starved for something flavourful. Eating bland shit all day long for a diet can make you stray from your healthy diet goal more easily in my experience.
Fat free actually has more calcium per gram, but yes there’s differences. Fat full has far higher levels of vitamin k2, vitamin E and fat free has pretty much zero saturated fat, more calcium per gram, and protein per gram for instance.
I do not have any authoritative knowledge but heard that fat free (or less fat) products are generally are not any better (whatever your health goal is) and sometimes even more harmful. And, they are less tastier to me.
Greek yogurt can be high in saturated fat, which you want to limit. 10g is common, which is a lot for just 3/4 cup of yogurt. If you limit saturated fats in other parts of your diet, I wouldn’t sweat it.
But if you’re eating a lot of yogurt, you may want a lower fat version. I eat the Trader Joe’s nonfat plain greek yogurt all the time, and I love it. My young kids even like it. Plus, no sugar in the plain yogurt! I mix it with different berries and pineapple, walnuts, and some grape nuts cereal. Sometimes I’ll add a dash of vanilla. High calorie for an easy meal, lots of protein, some fiber, and health fats.
Maybe whole fat yogurt is better, but I don’t miss it - I really like the TJ’s stuff.
I’m not qualified to give nutritional advice, so take this with a grain of salt - and your own research.
I’m always an advocate for healthy fats (saturated and mono unsaturated). Fat is the precursor for hormone production and provides twice the energy as carbs or protein. I try to make a point to eat higher fats and lower carbs.
For protein, I take my body weight and divide by two, giving me the number in grams - of I’m 200lbs, I should be getting 100 grams of protein a day.
The body utilizes fat better in the absence of carbohydrates - which has been indicated in many long term studies.
I think it’s also important to note that there are many fats to stay away from - blended “vegetable” oils and soybean oil seem to be the worst. That’s why I don’t eat anything fried at restaurants because they mostly use cheap oils in the fryer and on the cook top.
Typically with foods that are low-fat, they’ll supplement it with more sugar and/or salt. So take your poison! I find with Greek yogurt, the fat option one is best because it can keep you satiated longer by slowing down digestion since fats take longer to break down.