Yogurt is a fermented dairy product containing live bacteria that convert lactose into lactic acid. Regular yogurt is slightly strained or unstrained, giving it a smoother texture and generally higher calcium content. Greek yogurt is strained multiple times to remove whey, resulting in a thicker product with higher protein and lower sugar in regular varieties. Both types are naturally rich in protein, probiotics, vitamins, and minerals such as calcium, potassium, and magnesium, which support bone, nerve, brain, and immune health. Regular consumption of yogurt may reduce the risk of certain cancers and cardiovascular diseases. It is advised to choose yogurts with low added sugar and live bacteria. People with milk allergies should avoid dairy-based yogurt.