Does Greek Yogurt Have the Highest Protein? A Complete Dairy Comparison

November 12, 2025 •

4 min read

Greek yogurt is praised for its high protein content, which is a result of a straining process that removes excess whey and liquid. But does Greek yogurt have the highest protein compared to all other dairy options?

Quick Summary

Greek yogurt is a protein-dense dairy product, but it isn't always the single highest protein option available. Strained yogurts like skyr and certain varieties of cottage cheese can offer comparable or even higher protein concentrations per serving.

Key Points

High-Protein, Not Always Highest: While Greek yogurt is a protein powerhouse, products like skyr and cottage cheese can offer comparable or even higher protein content per serving.
Straining Process is Key: The straining process that creates Greek yogurt removes excess whey, concentrating the milk's protein and resulting in a denser product with more protein than regular yogurt.
Skyr is a Close Competitor: Icelandic skyr is another strained dairy product that often contains a slightly higher protein concentration per 100 grams than Greek yogurt.
Cottage Cheese is a Top Contender: Certain varieties of cottage cheese can boast more protein per serving than Greek yogurt, offering a different texture and flavor profile for variety.
Whey Protein Wins on Concentration: For the absolute highest concentration of dairy protein, whey protein powder surpasses all whole-food dairy products.
Beyond Protein: Factors like fat content, carbs, flavor, and texture should also influence your choice between high-protein dairy options.

The Science Behind High-Protein Yogurt

Greek yogurt is made by straining regular yogurt to remove a large portion of the whey, the liquid part of milk. This process leaves behind a thicker, more concentrated product. Because much of the water is removed, the remaining solids—including milk protein—are packed into a smaller volume, resulting in a higher protein density per serving than regular yogurt. This straining process is key to its popular status as a protein-rich food.

The Main Contenders: Greek Yogurt vs. Other Dairy

While Greek yogurt is an excellent protein source, several other dairy products compete for the top spot, and some may offer even more protein depending on the specific product and serving size.

Skyr

Skyr, a traditional Icelandic dairy product, is also a strained yogurt. In many cases, it undergoes an even more rigorous straining process than Greek yogurt, resulting in a product that is often thicker and slightly higher in protein per 100 grams. Some brands of plain, nonfat skyr can provide more protein per serving than comparable Greek yogurt varieties, though the difference is often marginal.

Cottage Cheese

Cottage cheese is a surprisingly powerful protein contender. It is made from milk curds and contains both slow-digesting casein and fast-digesting whey protein. Depending on the fat content, cottage cheese can be a protein powerhouse. One cup of low-fat cottage cheese often contains more protein than a cup of typical Greek yogurt. The texture and flavor are very different, but nutritionally, it is a formidable competitor.

Regular Yogurt

Regular yogurt is unstrained, so it retains more of its liquid whey. As a result, it typically has about half the protein content of Greek yogurt per serving. While still a good source of protein, regular yogurt is not in the same league as its strained counterparts when the goal is maximizing protein intake from dairy.

Whey Protein

For a concentrated dairy protein source, whey protein powder stands alone. A single scoop of whey isolate can deliver 25 or more grams of protein with minimal carbs or fat, far surpassing the protein density of any yogurt or cheese. This is a supplement, not a whole food, but it is derived from dairy and is a critical consideration for anyone seeking the absolute highest protein-per-gram source.

Protein Content Comparison Table

To put these contenders into perspective, here is a breakdown of average protein content per serving for common dairy items. Note that values can vary by brand.


Dairy Product	Serving Size	Average Protein (g)
Plain Greek Yogurt	1 cup (227g)	23
Low-Fat Cottage Cheese	1 cup (226g)	28
Plain Skyr Yogurt	1 cup (227g)	20-22
Plain Regular Yogurt	1 cup (227g)	10-12
Whey Protein Isolate	1 scoop (~30g)	25+

Choosing the Best High-Protein Dairy for Your Needs

While protein content is a significant factor, it is not the only consideration. Your dietary goals, taste preferences, and nutritional requirements should all play a role in your decision.

For example, Greek yogurt is a versatile cooking ingredient and a great option for a satisfying snack or breakfast. Its thick texture makes it a fantastic substitute for sour cream or mayonnaise in many recipes. Cottage cheese, with its chunky texture, is best suited for different applications, whether enjoyed with fruit or blended into a smooth, creamy dip. Skyr is ideal for those who prefer an even thicker, tangier yogurt. If you are a serious athlete or bodybuilder, whey protein powder offers the most efficient way to consume a high amount of protein post-workout.

Is Greek Yogurt the Highest Protein? The Final Verdict

In short, no, Greek yogurt does not have the highest protein content among all dairy products. While it is significantly higher in protein than regular yogurt, other products like cottage cheese and skyr can rival or exceed it on a per-serving basis. For the most concentrated protein source derived from dairy, whey protein powder takes the top prize. The best choice depends on your specific needs, diet, and taste. Regardless of which you choose, including any of these high-protein dairy options can be a beneficial addition to a balanced diet.

Other high-protein snack ideas:

Hard-boiled eggs: A great, complete protein source.
Roasted chickpeas: A plant-based, fiber-rich protein snack.
Nuts and seeds: Almonds, walnuts, and pumpkin seeds offer healthy fats and protein.
Edamame: Boiled and salted edamame is a simple, protein-rich snack.
Beef jerky: A convenient, high-protein meat snack.

For more general information on dietary protein sources, see the World Health Organization's website.

Conclusion: Your High-Protein Dairy Choice

Ultimately, the question isn't just about finding the highest number but finding the best fit for your lifestyle. Greek yogurt is a phenomenal and convenient source of protein, but the landscape of high-protein dairy includes worthy competitors like skyr and cottage cheese. For an all-around staple, Greek yogurt is an excellent and reliable option. For maximum protein concentration, other sources exist. By considering the factors discussed, you can make the most informed and delicious choice for your nutritional goals.

Frequently Asked Questions

Yes, Greek yogurt is generally better for protein. Due to the straining process it undergoes, Greek yogurt typically has about double the protein content of the same amount of regular, unstrained yogurt.

While it varies by brand, skyr often has a slightly higher protein content per 100 grams than Greek yogurt because it is typically strained even more heavily.

Yes, depending on the variety and serving size, cottage cheese can contain more protein than Greek yogurt. For example, a full cup of low-fat cottage cheese often provides more protein than a cup of Greek yogurt.

The single highest protein dairy product is typically whey protein powder, a processed supplement that isolates the protein found in milk. Among whole dairy foods, products like low-fat cottage cheese or certain varieties of skyr are often the highest.

Greek yogurt is high in protein because it is strained to remove excess liquid whey. This process concentrates the milk solids, including protein, resulting in a thicker product with more protein per serving than unstrained yogurt.

Yes, the protein in Greek yogurt, like other dairy proteins, contains all the essential amino acids needed for muscle repair and growth, making it an excellent food for muscle building.

You can boost the protein in Greek yogurt by adding toppings like nuts, seeds, or a scoop of protein powder. Alternatively, choosing specific high-protein brands, like Ratio or Oikos Pro, will also increase your protein intake.