Is Yogurt Good for Cholesterol? Greek vs Whole

Depends on the type

Choose plain nonfat or low-fat yogurt. Whole-milk yogurt is fine in smaller portions, and check flavoured ones for sugar.

A 6 oz (170 g) tub of plain nonfat Greek yogurt has about 0.2 g of saturated fat, while plain whole-milk Greek yogurt has about 4 g. Yogurt has no special cholesterol-lowering effect, so the choice comes down to saturated fat and added sugar. Plain low-fat or nonfat yogurt is a good swap for cream, sour cream and cheese, and a high-protein breakfast base.

Updated 28 October 2026 · Written by the Heart Tracker team from the studies and USDA data listed under Sources · Not medical advice

Yogurt: nutrition per serving

Food and serving	Sat fat	Cholesterol	kcal
Greek yogurt, plain, nonfat1 tub (170 g) · FDC 170894	0.2 g	9 mg	100
Yogurt, plain, skim milk1 tub (170 g) · FDC 170887	0.2 g	3 mg	95
Greek yogurt, plain, lowfat1 tub (170 g) · FDC 170903	2.1 g	17 mg	124
Yogurt, plain, low fat1 tub (170 g) · FDC 170886	1.7 g	10 mg	107
Yogurt, plain, whole milk1 tub (170 g) · FDC 171284	3.6 g	22 mg	104
Greek yogurt, plain, whole milk1 tub (170 g) · FDC 171304	4.1 g	22 mg	165

Flavoured and fruit yogurts are not shown because they vary by brand; they often contain added sugar. Check the label for saturates and sugars per 100 g. Source: USDA FoodData Central (public domain); search the FDC number to see the full record. Values are rounded and vary by brand and recipe.

Yogurt against your daily saturated fat

Nonfat yogurt uses almost none of a 13 g day. A full tub of whole-milk Greek yogurt can use around a third of it, similar to a cheddar cheese portion.

Greek, nonfat0.2 g · 2%

NHS limits: 1% of 20 g (women), 1% of 30 g (men)

Plain, skim0.2 g · 2%

NHS limits: 1% of 20 g (women), 1% of 30 g (men)

Greek, low-fat2.1 g · 16%

NHS limits: 11% of 20 g (women), 7% of 30 g (men)

Plain, low-fat1.7 g · 13%

NHS limits: 9% of 20 g (women), 6% of 30 g (men)

Plain, whole milk3.6 g · 28%

NHS limits: 18% of 20 g (women), 12% of 30 g (men)

Greek, whole milk4.1 g · 32%

NHS limits: 21% of 20 g (women), 14% of 30 g (men)

Bars show each serving against about 13 g a day, the American Heart Association's target (under 6% of 2,000 calories) for people lowering LDL. Work out your own number with the saturated fat calculator.

What does the research say?

There isn't a strong body of trial evidence that yogurt lowers LDL by itself. What helps is replacing higher-saturated-fat foods with lower ones. In a pooled analysis of controlled trials, replacing butter with cheese lowered LDL, which suggests the fat in the food matters as well as how much there is. For yogurt, the practical rule is the one the AHA uses for all dairy: choose low-fat or fat-free versions to keep saturated fat down. Probiotic claims for cholesterol are not well supported.

How to choose

Plain over flavoured. Add fruit, cinnamon, a drizzle of honey or a spoonful of oats and nuts instead of buying sweetened versions.
Nonfat or low-fat for everyday use. Whole-milk Greek yogurt can be a treat or used in small spoonfuls.
Swap it in for cream and sour cream: on baked potatoes, in curries and soups, and as a dip base with herbs.
Plant yogurts: soya yogurt is low in saturated fat. Coconut yogurt can be high, so check the label.
Pair with fibre: oats, berries and nuts turn it into a cholesterol-friendly breakfast. See low-cholesterol breakfast ideas.

General information, not medical advice

This page is for education and doesn't diagnose or treat anything. If you have high cholesterol, take medication or have another health condition, check changes to your diet with your doctor or a registered dietitian.

Frequently asked questions

Is Greek yogurt good for high cholesterol?

Plain nonfat or low-fat Greek yogurt is a good choice: high in protein and low in saturated fat. Whole-milk Greek yogurt has about 4 g of saturated fat per 170 g tub, so it is better in smaller portions.

Is yogurt bad for cholesterol?

Not in itself. The saturated fat depends on the type, and flavoured yogurts can contain a lot of sugar. Plain low-fat or nonfat yogurt fits a cholesterol-lowering diet.

Does yogurt lower cholesterol?

There is no strong evidence that yogurt lowers LDL by itself. It helps when it replaces higher-saturated-fat foods such as cream, sour cream or cheese.

Is full-fat yogurt OK with high cholesterol?

In moderation. A tub of plain whole-milk yogurt has about 3.6 g of saturated fat. If most of your dairy is full-fat, switching some to low-fat versions is an easy way to cut saturated fat.

What should I look for on a yogurt label?

Check saturates (the NHS considers 1.5 g or less per 100 g low) and sugars. Plain varieties have about 4 to 8 g of natural milk sugar per 100 g; flavoured ones often have much more.

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Scan the tub to log its saturated fat and sugar per serving, and compare whole-milk with low-fat versions in your daily totals.

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Related guides

Sources

de Goede J, et al. Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2015;73:259–275.
USDA FoodData Central: Greek yogurt nonfat (FDC 170894), skim (170887), lowfat (170903), plain low fat (170886), plain whole milk (171284), Greek whole milk (171304).
American Heart Association: Saturated fat (aim for under 6% of calories, about 13 g on 2,000 calories).
NHS: Fat, the facts (saturates: up to 30 g a day for men, 20 g for women).

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Is yogurt good for cholesterol?