Greek yogurt has become an increasingly popular dairy product over the past decade. Greek yogurt is strained to remove excess whey, giving it a thicker consistency than regular yogurt. It’s also higher in protein. However, some varieties of Greek yogurt contain additives like sugar, artificial flavors, and stabilizers to improve the taste and texture.
Coconut Greek yogurt has emerged as a plant-based, dairy-free alternative to traditional Greek yogurt. But is coconut Greek yogurt equally nutritious and good for you?
This article reviews coconut Greek yogurt’s nutrition, health benefits, and downsides to help you determine if it fits into a healthy diet.
What is coconut Greek yogurt?
Coconut Greek yogurt is made by combining coconut milk or cream with yogurt cultures. It undergoes straining to achieve a thick, creamy texture similar to dairy-based Greek yogurt.
Most brands are unsweetened and unflavored. However, many contain additives like guar gum or pectin to improve consistency and stabilize the product.
Some flavors also include cane sugar and fruit purees. Be sure to check the ingredient list if you want to avoid added sugars.
Nutrition
Below is the nutrition information for a 6-ounce (170-gram) serving of plain, unsweetened coconut Greek yogurt (1, 2):
| Calories | 130 |
|---|---|
| Protein | 2 grams |
| Fat | 11 grams |
| Carbs | 4 grams |
| Sugar | 2 grams |
| Calcium | 10% of the Daily Value (DV) |
| Vitamin B12 | 0% of the DV |
Coconut Greek yogurt is lower in protein and calcium than dairy-based Greek yogurt.
For example, the same serving size of dairy Greek yogurt provides around 20 grams of protein and 20–38% of the DV for calcium (1, 3, 4).
The protein in coconut Greek yogurt comes from the yogurt cultures added to the coconut. Coconut milk is naturally low in protein.
Meanwhile, the calcium comes from fortified additives since coconut milk has very minimal natural calcium.
Pros
Here are some of coconut Greek yogurt’s advantages:
- Dairy-free. It’s a good option if you have a dairy allergy, intolerance, or vegan diet.
- Low carb. It’s lower in carbs than dairy yogurt since it lacks lactose, the natural sugar in milk.
- No lactose. The lactose in dairy can cause gas, bloating, and other digestive issues for people with lactose intolerance.
- Plant-based fat. The fat comes from heart-healthy coconut.
- Fewer additives. Many brands contain just coconut products and live cultures without extra ingredients.
Cons
Below are a few potential downsides of coconut Greek yogurt:
- Lower in nutrients. It’s not as nutrient-dense as dairy yogurt.
- Lower in protein. Each serving packs fewer grams of filling protein.
- Contains FODMAPs. The yogurt contains coconut, a high FODMAP food that may aggravate digestive issues like IBS for some people.
- No active probiotic cultures. The live cultures aid digestion but don’t provide probiotic benefits.
- Added flavors and sweeteners. Flavored varieties can be high in added sugars.
Health benefits
Coconut Greek yogurt may offer several benefits:
1. Can aid digestion
The live cultures in coconut yogurt produce beneficial compounds and enzymes that promote gut health and regularity.
Test-tube studies show specific strains called Lactobacillus bulgaricus and Streptococcus thermophilus help inhibit the growth of harmful gut bacteria and boost helpful bacteria like bifidobacteria and lactobacilli (5, 6).
Yogurt cultures can also help reduce lactose intolerance symptoms by aiding your body’s ability to digest lactose, the sugar found in dairy products (7).
However, keep in mind that coconut yogurt doesn’t contain active probiotic cultures that provide additional digestive and immune system benefits.
2. May support heart health
Coconut fat contains medium-chain triglycerides (MCTs).
Compared to long-chain fats, MCTs are more rapidly absorbed and used for energy by your body. Test-tube and animal studies show MCTs help lower heart disease risk factors like cholesterol and blood pressure (8).
One study in 60 people found those who ate 18–24 grams of MCTs at breakfast ate fewer calories and lost more body and belly fat over 30 days, compared to those consuming corn or olive oil (9).
That said, keep in mind that coconut Greek yogurt is still high in calories and fat. It should be consumed in moderation as part of an overall healthy diet.
3. May benefit weight loss
Coconut yogurt provides filling fats and proteins that may help curb hunger.
One study found that eating yogurt as part of a reduced calorie diet increased fullness, reduced appetite, and led to greater weight loss over 12 weeks, compared to a dairy-free diet (10).
Another study showed that eating 3 ounces (85 grams) of yogurt as a snack lowered levels of ghrelin, the hormone responsible for stimulating appetite (11).
However, more studies are needed looking specifically at coconut yogurt and weight loss.
How to add it to your diet
Coconut yogurt works well:
- As a creamy base for smoothies
- Topped on fruit, granola, or nuts for a parfait
- Swirled with nut butter for a tasty dip
- Mixed into chia puddings or overnight oats
- As a substitute for dairy yogurt in recipes
- Dolloped onto curries, soups, and stews
When buying coconut yogurt, opt for unsweetened, plain varieties without extra flavors, sugars, and stabilizers.
Also, stick to one serving (about 6 ounces or 3/4 cup). Though it’s not as high in protein, it’s still fairly high in calories and fat.
Is coconut Greek yogurt good for you?
The bottom line
Coconut Greek yogurt can be part of a healthy diet, especially if you follow a vegan, dairy-free, or low-carb lifestyle.
It provides a creamy, thick consistency plus beneficial enzymes and fats. However, it’s not as nutritious as dairy yogurt.
Enjoy coconut yogurt in moderation along with a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats.
It works well as an occasional substitute for dairy yogurt but shouldn’t be your sole source of nutrition.