Greek yoghurt vs hung curd: Are they the same thing? Nutritionist explains which is better for you

If you’ve ever swapped Greek yoghurt for hung curd, thinking they’re basically the same, a nutritionist has news for you—they’re not even close. Dr Neha Chawla recently took to X to bust this popular myth, breaking it down right to the microscopic level. From the type of bacteria used in fermentation to the actual protein content, her explanation makes one thing crystal clear: Greek yoghurt and hung curd might look similar, but their nutrition game is worlds apart.

Dr Chawla pointed out that hung curd is just regular curd strained of its water, usually fermented with variable strains of Lactobacillus bacteria. Meanwhile, Greek yoghurt is made with a standardised mix of two thermophilic strains—Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus. This difference in fermentation alone gives Greek yoghurt its unique taste, texture, and metabolic profile.

But the real deal-breaker, especially for fitness enthusiasts, lies in the protein count. Simply hanging curd in a cloth at home doesn’t replicate the industrial straining process of Greek yoghurt, which removes far more whey and sometimes even adds milk solids for a protein boost. The result? Hung curd offers about 8–12g of protein per 100g, while Greek yoghurt reliably delivers a solid 15–20g. That’s nearly double, making it a clear winner for anyone focused on fat loss, muscle recovery, or staying full for longer.

So while hung curd remains a perfectly healthy, probiotic-rich option, it’s no match for Greek yoghurt if high-quality protein is the goal. As Dr Chawla summed up, they’re not interchangeable—and pretending otherwise is both nutritionally and scientifically flawed. Dr Sudhir Kumar, a Hyderabad-based neurologist, also re-tweeted her post.

Greek yoghurt is not the same as hung curd! ❌

I've seen many people claiming "Don't waste money on Greek yogurt, just make hung curd at home."

I get it. The intention to save money is valid, but this advice is nutritionally and scientifically flawed.

Need to set the record… https://t.co/9RbvBHjnhQ

— Dr Neha Chawla || FreeGym (@thestrongdoc) October 3, 2025

Benefits of Greek Yoghurt
Greek yoghurts aren’t just creamy and delicious — they’re also packed with nutrients that support overall health. According to Healthline, one of its biggest benefits is its high protein content. A single 200-gram serving delivers about 20 grams of protein, along with essential nutrients like vitamin B12, zinc, and selenium, which help with immunity, energy, and cell repair.

It also supports bone health thanks to calcium, magnesium, and phosphorus, with studies linking yoghurt intake to stronger bones and lower osteoporosis risk. Plus, Greek yoghurt with live cultures can boost gut health, while its protein punch makes it a smart choice for muscle recovery after workouts.

Another perk? It keeps you feeling fuller for longer, which may help with weight management. Beyond nutrition, Greek yoghurt is versatile — perfect in smoothies, dips, dressings, or even as a healthy swap for sour cream.