Greek yogurt or string cheese: which is healthier?

It seems like everywhere you turn, online creators, coffee chains, and even popcorn brands are promoting protein products. But adding more protein to your diet can be as simple as adding Greek yogurt or string cheese to your snack routine. “Protein is digested relatively slowly, so a protein-rich snack helps keep you full between meals and can reduce cravings later in the day,” says Sarah Gold Anzlovar, MS, RDN, LDN.

Greek yogurt and string cheese are both easy sources of protein and can help you meet the recommended daily protein intake of at least 1.2 grams per kilogram of body weight. But is one better than the other? We spoke with dietitians to find out what makes each snack a great protein-rich snack and which one comes out on top.

Why Greek Yogurt is a Great Snack

Packed with protein and probiotics, all three dietitians we spoke with agree that Greek yogurt deserves a spot in your snack rotation. They highlight its benefits on satiety, intestinal health, bone health and glycemic balance. Most Greek yogurts contain 15 to 17 grams of protein per serving and about 200 milligrams of calcium, shares Leonila Campos, MBA, RD, LD. Some are also fortified with vitamin D, which Toby Amidor, MS, RD, says is helpful in filling common nutritional deficiencies in Americans’ diets. Vitamin D works with calcium to support bone health. Most Greek yogurts also contain probiotics like Lactobacilliwhich can support a healthy gut microbiome and promote healthy digestion.

When choosing a yogurt to snack on, it’s important to check the Nutrition Facts panel for added sugars. “Flavored Greek yogurt can be high in added sugar,” says Anzlovar, “so look for low-sugar options or choose plain and add your own flavor with fresh fruit and a drizzle of honey or nut butter.” If you want to sweeten your yogurt without resorting to added sugars, try topping it with fruits like strawberries and blueberries.

Why String Cheese is a Great Snack

If portability is a priority for you, string cheese can be an ideal on-the-go snack. “It may be easier to take on the go or save for a quick snack between meetings than Greek yogurt,” says Anzlovar. Plus, each individually wrapped stick contains approximately 7 grams of protein, making it a convenient way to increase protein intake. “String cheese also provides calcium – about 15 to 20 percent (of) the recommended daily intake – and is also a fabulous way to meet daily calcium needs,” says Amidor. However, it generally does not contain vitamin D, which Greek yogurt is often enriched with.

Greek yogurt or string cheese: which is better?

Campos and Anzlovar agree that Greek yogurt is a superior snack choice, especially if your goal is to increase your protein intake. It has about 5 to 10 grams more protein per serving than string cheese, and it also has additional gut health benefits. “Many Greek yogurts contain live, active cultures, which may support a healthy gut microbiome, central to many health outcomes ranging from digestive health to blood sugar balance and even potentially cardiovascular health,” says Anzlovar. It’s also more likely to contain vitamin D, a nutrient many Americans don’t get enough of. Campos also touts his versatility. Whether you want a sweet or savory snack, Greek yogurt is what you need. Pair it with granola and berries for a sweet snack or top it with garlic, olive oil and tomatoes for a savory dip.

That’s not to say that string cheese isn’t also a solid option. In fact, Amidor couldn’t pick a favorite. “Greek yogurt and string cheese can be part of a healthy, balanced and varied diet,” says Amidor. “Choose what suits you best as an individual or what makes your dining experience joyful!” » Whichever one you choose, experts suggest pairing it with a complex carbohydrate for a more balanced snack. “To create a balanced, more filling snack with Greek yogurt or string cheese, pair them with a fiber-rich carb like an apple or pear,” Anzlovar recommends.

Other High-Protein Snack Options

• Cottage cheese snack jar. Another dairy-based option, cottage cheese contains 25 grams of protein per cup. Transform it into a snack pot by topping it with vegetables or fruits and your favorite seasonings.
• Crispy chickpeas. Chickpeas contain 11 grams of plant-based protein and 10 grams of fiber per cup. Roast them or toss them in the oven or fryer with your favorite spices for a convenient, crunchy snack.
• The energy bites. By blending a few simple ingredients in a food processor, you can make protein-rich energy bites that are perfect for an on-the-go snack. Energy Bites combine healthy fats, carbs and protein with ingredients like nuts, dates, dried fruit, oats and seeds.

Our expert opinion

Although experts say Greek yogurt is a slightly better snack choice than string cheese, especially for boosting your protein intake, they point out the benefits of both. Ultimately, you don’t have to limit yourself to just one high-protein snack option. Greek yogurt and string cheese are two solid choices, but other healthy, protein-rich choices include roasted chickpeas, cottage cheese, and energy bites. Whatever you choose, combine protein with fiber and complex carbohydrates for more satisfaction, nutrient density and long-lasting satiety.