1. Greek yogurt is packed with protein.

Greek yogurt's straining process concentrates nutrients, yielding far more protein than regular yogurt. According to Legaspi, "[o]ne 5.3-ounce container of plain, nonfat Greek yogurt contains 15.4 grams of protein, which is more than double the amount in regular yogurt and more than a quarter of the protein that a 160-pound adult needs daily."

It's not just about quantity. Greek yogurt is also a "complete" protein source, which means it contains all nine essential amino acids that the body can't produce on its own, said Ethan Balk, an associate professor of clinical nutrition at New York University.

Although most people already get enough protein, Angie Hasemann Bayliss, the director of clinical nutrition at UVA Health, said it's best to get your protein from Greek yogurt and other nutrient-dense foods instead of supplements or powders.

2. Greek yogurt is good for your gut.

"All yogurt, including Greek, contains probiotics, 'good bacteria' that help keep your gut microbiome healthy," said Elaine Siu, a dietitian at the City of Hope Cancer Center.

Probiotics may even play a role in disease prevention. According to Andrew Chan, a gastroenterologist at Massachusetts General Hospital and professor at Harvard Medical School, probiotics could help prevent certain types of cancers.

In one of Chan's studies, which followed more than 130,000 adults over several decades, those who ate yogurt at least twice a week were 20% less likely to develop one type of colon cancer than those who ate yogurt less than once a month. The research "looked at all yogurt consumption, not just Greek yogurt, and it couldn't directly prove that the yogurt caused lower cancer rates," Legaspi writes. 

How to get the most out of Greek yogurt

To maximize the benefits, experts recommend paying attention to the label. "[C]heck the ingredients on flavored varieties. These yogurts can be loaded with added sugars, and some contain additives (such as artificial dyes and preservatives), making them ultraprocessed foods," Legaspi writes.

Candace Pumper, a dietitian at the Ohio State University Wexner Medical Center, advised to shop for yogurt that has fewer than 12 grams of added sugar per serving, or the fewest number of ingredients. People can also buy plain yogurt and sweeten it themselves with honey or maple syrup.

Pairing Greek yogurt with fiber-rich foods can also help. "The good bacteria in Greek yogurt need to feed on healthy prebiotic fiber to grow and multiply. Yogurt doesn't contain any, so it's smart to pair it with fiber-rich fruits like berries, mangos or peaches, or mix in nuts or seeds," Siu said.

Finally, Greek yogurt's versatility extends well beyond breakfast bowls. "Along with using it to make parfaits and smoothies, it's also delicious in savory dips, salad dressings and marinades," Legaspi noted.