Bulgarian vs Greek Yogurts – What Is The Difference?

Grocery shopping is how I relax as a millennial. Strolling through those neatly stacked aisles filled with my favourite brands and foods brings me a type of comfort that is equivalent to a full. body deep tissue massage.

And while we do beauty and skincare posts on this blog, no amount of products can change your skin like a healthy digestive system. Which is why I am so disciplined with my yogurt consumption because the probiotic strains and cultures have made a huge difference to my overall physical and mental health.

It is a staple food for me and I eat them in both savoury and sweet dishes because that tangy flavor and creamy texture match many flavor profiles, and its thick consistency is a good base for soups and smoothies alike.

Two types of best plain yogurts that I often purchase (if I’m lucky enough to be there when there’s stock) at the yogurt aisle at my local grocery stores are Bulgarian yogurt and Greek yogurt. That’s primarily because they contain less sugar than regular types of yogurts which often contain added sugar. Always check the labels! I would also say that if you’re used to sweeter versions, these two might be more of an acquired taste.

While both have long-standing heritage, they do differ in production methods, taste profiles, and nutritional compositions. The health benefits are certainly not to be ignored.

Bulgarian Yogurt: A Time-Honored Tradition

Origins: Rooted in Bulgaria’s centuries-old yogurt-making tradition, Bulgarian yogurt is a fermented dairy product crafted from the bacterial strain Lactobacillus bulgaricus. This unique strain gives this unstrained yogurt its distinct taste and texture.

Texture and Taste: Traditional Bulgarian yogurt is celebrated for its smooth and runny consistency, setting it apart from the thicker texture of Greek yogurt. Its taste is pleasantly tangy with a subtle sweetness, offering a delightful balance.

Milk Type: Bulgarian yogurt is traditionally made from whole milk. The use of whole milk contributes to the creaminess and richness of Bulgarian yogurt.

Bacterial Cultures: The specific bacterial strains used in Bulgarian yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These cultures give Bulgarian yogurt its characteristic taste and texture.

Nutritional Benefits of Bulgarian Yogurt:

Probiotic Powerhouse: Bulgarian yogurt is renowned for its rich probiotic content, promoting a healthy gut microbiome. Probiotics play a crucial role in digestive health and immune system support.
Nutrient-Rich Profile: Packed with essential nutrients like calcium, protein, and B-vitamins, Bulgarian yogurt contributes to bone health, muscle development, and overall well-being.
Lactose Digestibility: The fermentation process breaks down lactose, making Bulgarian yogurt a more digestible option for individuals with lactose intolerance.

Greek Yogurt: A Mediterranean Staple

Bulgarian vs Greek Yogurts - greek yogurt

Origins: Hailing from Greece, Greek yogurt is crafted through a straining process that removes whey, resulting in a thicker, creamier product compared to regular yogurt.

Texture and Taste: Greek yogurt is characterized by its velvety texture and a more concentrated flavor. It tends to have a thicker consistency than Bulgarian yogurt, with a mild tanginess.

Milk Type: Greek-style yogurt is also typically made from whole milk, but it can also be made from 2% or skim milk. The choice of milk type affects the fat content and creaminess of the final product.

Bacterial Cultures: Greek yogurt is made using the same bacterial cultures as regular yogurt, but the key difference lies in the straining process. After fermentation, Greek yogurt undergoes straining to remove whey, resulting in a thicker and creamier texture.

Nutritional Benefits of Greek Yogurt:

High Protein Content: Greek yogurt is renowned for its high protein content, making it an excellent choice for those looking to boost their protein intake. Protein is essential for muscle repair, satiety, and overall body function.
Reduced Carbohydrates: The straining process not only enhances creaminess but also reduces the carbohydrate content, making Greek yogurt a favorable option for individuals monitoring their carbohydrate intake.
Calcium and Probiotics: While Greek yogurt may have fewer live cultures compared to Bulgarian yogurt, it still provides beneficial bacteria (probiotics) for gut health and is a good source of calcium.

A Comparison Table of Bulgarian vs Greek Yogurts

Criteria	Bulgarian Yogurt	Greek Yogurt
Origin	Bulgaria	Greece
Bacterial Strains	Lactobacillus bulgaricus	Streptococcus thermophilus
Texture	Smooth and runny	Thick and creamy
Taste	Tangy taste with subtle sweetness	Creamy with mild tart flavor
Probiotic Content	Rich	Moderate
Protein Content	Moderate	High
Carbohydrate Content	Moderate	Lower
Calcium Content	Good	Good

While both Bulgarian and Greek yogurts traditionally use cow’s milk, it’s worth noting that there are variations and modern adaptations that may involve using alternative milk sources, such as buffalo milk, goat’s milk, or sheep’s milk.

Additionally, there are plant-based alternatives like almond milk or coconut milk used in the production of non-dairy yogurts that mimic the texture and tanginess of traditional yogurts. However, these plant-based alternatives would not be considered true Bulgarian or Greek yogurts in the traditional sense.

Frequently Asked Questions

Q: What is the main difference between Bulgarian and Greek yogurt?

A: The main difference lies in the bacterial cultures and production methods. Bulgarian yogurt uses Lactobacillus bulgaricus and Streptococcus thermophilus, resulting in a smoother, runnier texture. Greek yogurt is strained after fermentation, giving it a thicker and creamier consistency.

Q: Is Bulgarian yogurt suitable for individuals with lactose intolerance?

A: Yes, Bulgarian yogurt is often well-tolerated by individuals with lactose intolerance. The fermentation process breaks down lactose, making it easier to digest.

Q: Does Greek yogurt have more protein than Bulgarian yogurt?

A: Yes, Greek yogurt is known for its higher protein content compared to Bulgarian yogurt. The straining process in Greek yogurt concentrates the protein, making it a popular choice for those looking to increase their protein intake.

Q: Can I use Bulgarian and Greek yogurts interchangeably in recipes?

A: Yes, you can use them interchangeably in many recipes, but the choice may depend on the desired texture. Bulgarian yogurt’s smoother consistency may be preferred for certain applications, while Greek yogurt’s creaminess works well in others.

Q: Are there any differences in the taste of Bulgarian and Greek yogurts?

A: Yes, there are subtle taste differences. Bulgarian yogurt has a tangy flavor with subtle sweetness, while Greek yogurt has a milder tanginess. Personal preferences can influence the choice between the two.

Q: Which type of yogurt is better for weight management?

A: Greek yogurt is often favored for weight management due to its high protein content and lower carbohydrate content, which can contribute to increased satiety and muscle retention.

Q: Can I make Bulgarian and Greek yogurts at home?

A: Yes, both types of yogurt can be made at home. The key is using the appropriate bacterial cultures and, in the case of Greek yogurt, straining the yogurt to achieve the desired consistency.

Q: Are there plant-based versions of Bulgarian and Greek yogurts?

A: While traditional Bulgarian and Greek yogurts are made from dairy, there are plant-based alternatives available, typically made from almond, coconut, soy, or other non-dairy sources.

Q: Do these yogurts contain live probiotics?

A: Yes, all three types—Bulgarian, Greek, and regular yogurts—contain live probiotics, although the specific strains and concentrations may vary.

Q: Can I freeze Bulgarian and Greek yogurts?

A: Yes, both yogurts can be frozen, but the texture may change upon thawing. Greek yogurt tends to hold up better due to its thicker consistency.

Q: Which yogurt is better for gut health?

A: Both Bulgarian and Greek yogurts contribute to gut health, but if you prioritize a richer probiotic content, Bulgarian yogurt may be the preferable choice.

The Millennial Glow