Yogurt has long been touted as a healthy food choice. With its live and active cultures, high protein content, and abundance of calcium, vitamins, and minerals, yogurt seems like an easy way to pack nutrition into your diet. But does the famous Oikos brand of Greek yogurt live up to the nutritional hype? Let’s take a closer look at what’s actually in Oikos yogurt and whether it’s a smart choice for your health.
Nutrition facts of Oikos yogurt
Oikos is a thick, strained Greek-style yogurt that packs a hefty protein punch while remaining lower in sugar and carbohydrates than many other yogurts. Here are some of the basic nutrition facts for a 5.3 ounce container of plain, nonfat Oikos yogurt:
- Calories: 100
- Total fat: 0g
- Saturated fat: 0g
- Trans fat: 0g
- Cholesterol: 10mg
- Sodium: 55mg
- Total carbs: 6g
- Dietary fiber: 0g
- Sugars: 6g
- Added sugars: 0g
- Protein: 20g
- Calcium: 20% DV
- Potassium: 2% DV
Oikos is an excellent source of protein, packing 20 grams into each 5.3 ounce serving. It also provides a hefty dose of calcium, with 20% of the daily value. As a nonfat yogurt, it’s free from saturated fat and cholesterol. The total sugar content clocks in at just 6 grams per serving, which is less than many other flavored and fruited yogurts on the market.
Pros of Oikos yogurt
Here are some of the biggest benefits you can get from choosing Oikos yogurt:
High in protein
Oikos provides an excellent source of protein, with 20 grams per serving. Getting enough protein is crucial for building and maintaining muscle mass, supporting weight management, keeping you feeling full and satisfied, and providing energy. The high protein content of Greek yogurt like Oikos sets it apart from regular yogurt.
Rich in calcium
Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle function, nerve transmission, and heart health. Oikos yogurt provides 20% of the recommended daily intake of calcium per serving, making it easy to meet your calcium needs.
Contains probiotics
All yogurts contain probiotic cultures, which are beneficial bacteria that support digestive and immune system health. Oikos contains live active cultures, meaning these probiotics are still alive when you eat them to confer health benefits. Some yogurts only contain strains of probiotics that are added after pasteurization.
Convenient source of nutrition
Oikos yogurt requires no preparation, making it a quick and convenient way to add more protein, calcium, probiotics, vitamins, and minerals into your daily diet. It’s portable and easy to eat on-the-go or pack in lunches and snacks.
Lower in sugar
With just 6 grams of naturally-occurring sugar per serving, Oikos is lower in sugar than many flavored or fruit-filled yogurts, which can contain up to 25-30 grams of added sugars. This makes it a smarter choice for those limiting added or total sugars in their diet.
Potential cons of Oikos yogurt
While Oikos yogurt offers some nutritional upside, there are a few potential downsides to consider as well:
Easy to overeat
Although higher in protein and lower in sugar than regular yogurt, Oikos is still an easy food to overconsume. At 100 calories per serving, eating several containers can add excess calories. Pay attention to portion sizes when snacking on Oikos yogurt.
Contains added thickeners
Oikos contains pectin and cornstarch to help achieve its thick, creamy Greek yogurt texture. Some health purists prefer yogurts without these additives. However, the amounts are small and they are considered safe and healthy additives.
May cause digestive issues
While the probiotics are beneficial for many, the high protein content of Greek yogurt like Oikos may cause gas, bloating, or discomfort in those sensitive to digestion issues. The lactose may also cause problems for those with lactose intolerance.
Easy to eat excess sodium
While a single serving is low in sodium at 55mg, it’s easy to consume multiple servings and excessive sodium. Those limiting sodium intake should be mindful of portions.
Nutrition comparison to regular yogurt
How does Oikos yogurt stack up against regular, non-Greek yogurts nutritionally? Here is a nutritional comparison of 5.3 ounce servings of nonfat Oikos Greek yogurt versus nonfat regular yogurt:
| Nutrient | Oikos Nonfat Greek Yogurt | Nonfat Regular Yogurt |
|---|---|---|
| Calories | 100 | 110 |
| Fat | 0g | 0g |
| Protein | 20g | 9g |
| Carbs | 6g | 12g |
| Sugar | 6g | 12g |
| Calcium | 20% DV | 30% DV |
As shown, Oikos Greek yogurt contains nearly double the protein as regular yogurt, with 20 grams versus 9 grams. It is also lower in carbs and sugar due to the straining process that concentrates the yogurt. However, regular yogurt contains more calcium at 30% DV versus 20% DV per serving.
Is Oikos yogurt a healthy choice?
Overall, Oikos Greek yogurt is generally a healthy choice that makes for a nutritious addition to a balanced diet. Here are some tips for getting the most nutritional benefit from Oikos yogurt:
- Stick to plain, unsweetened varieties to limit added sugars
- Watch your portions and avoid overeating even healthy foods
- Pair it with fresh fruit like berries, nuts, and seeds for extra nutrition and fiber
- Opt for nonfat or low-fat versions to limit saturated fat intake
- Choose organic options when possible to reduce pesticide and antibiotic exposure
- Use Greek yogurt in place of higher fat ingredients like sour cream or cream cheese in recipes
Oikos makes for a quick protein-packed snack, dessert, breakfast, or versatile ingredient for cooking and baking. Just be mindful of portions and accompaniments to get the most nutritional benefits from this Greek yogurt brand.
The bottom line
Oikos Greek yogurt provides an excellent source of filling protein, bone-building calcium, gut-healthy probiotics, and vitamins and minerals in each serving. It’s lower in sugar and carbs than regular yogurt while remaining thick, creamy, and satisfying. While it does contain some added thickeners, these are considered safe and Oikos remains free from artificial sweeteners, flavors, and colors. When consumed in moderation as part of a healthy diet, Oikos Greek yogurt can be a nutritious addition to your daily diet.
