How Many Protein is in 1 Bulgarian Yogurt?

December 28, 2025 •

4 min read

One cup (245 grams) of Bulgarian yogurt can contain up to 8 grams of protein, a figure that can vary based on the milk type used during production. This traditional fermented dairy product is also rich in beneficial probiotics and essential nutrients, making its protein content a significant part of its health appeal.

Quick Summary

The amount of protein in a single Bulgarian yogurt serving depends on the milk used, with whole milk yielding comparable protein levels to skim milk options. Key nutritional differences exist when comparing Bulgarian yogurt to strained varieties like Greek yogurt, which typically offer higher protein concentrations.

Key Points

Protein Range: A typical 1-cup serving of Bulgarian yogurt contains approximately 8 grams of protein, though the exact amount can vary slightly depending on the milk's fat content.
Milk Type Matters: Whether made with whole or skim milk, the final protein content per cup remains very similar, though calories and fat will differ.
Rich in Probiotics: The unique fermentation process with Lactobacillus bulgaricus and Streptococcus thermophilus gives it powerful probiotic benefits for gut health.
Not Strained: Unlike Greek yogurt, Bulgarian yogurt is not extensively strained, resulting in a less dense texture but retaining more whey protein and calcium.
Unique Health Benefits: The specific bacterial strains in Bulgarian yogurt are associated with benefits like enhanced immunity and improved digestion.
Versatile Ingredient: Beyond simply eating it, Bulgarian yogurt is used in a wide array of recipes, from cold soups like tarator to salad dressings.
Nutrient-Dense: It offers more than just protein; it's also a good source of calcium, which is vital for strong bones.

Understanding Bulgarian Yogurt and Its Unique Qualities

Bulgarian yogurt, or kiselo mlyako, is a fermented dairy product with a centuries-old history. It is made with two specific starter bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus, which work together to ferment the milk and create its distinctive tart taste and creamy texture. The protein in Bulgarian yogurt is composed of both casein and whey proteins, both of which are considered excellent for nutrition and are easily digestible. The specific probiotic strains in Bulgarian yogurt are also known for promoting gut health and boosting immunity.

Factors Influencing the Protein Content

The protein content in Bulgarian yogurt isn't a fixed number and is primarily determined by the fat content of the milk used in its creation.

Common variations based on milk type:

Whole Milk: Yogurt made from whole milk will contain protein along with higher levels of fat and calories. For example, one brand reports 8g of protein in a one-cup serving of whole milk Bulgarian yogurt.
Skim Milk: Bulgarian yogurt made from skim milk will have significantly less fat and fewer calories, but the protein count can remain similar to its whole-milk counterpart. A one-cup serving of skim milk Bulgarian yogurt from the same brand also contains 8g of protein.
Other Milk Types: Bulgarian yogurt can also be made from other milks, such as sheep's or buffalo's milk, which can alter the fat and protein content. These specialty versions may have a different nutritional profile.

Bulgarian Yogurt vs. Greek Yogurt: A Protein Showdown

While both Bulgarian and Greek yogurt offer valuable protein, their nutritional profiles and textures differ significantly due to their preparation methods. The key difference lies in the straining process, which affects the final concentration of protein.

Comparison of Bulgarian and Greek Yogurt


Feature	Bulgarian Yogurt	Greek Yogurt
Protein Content	Contains a good amount of protein, typically around 8g per cup.	Significantly higher protein due to straining, often double the amount of regular yogurt.
Texture	Thicker and creamier than regular yogurt but thinner than Greek yogurt.	Extra thick and dense due to whey removal.
Taste	Known for its distinctive, tangy, and sour flavor profile.	Typically tangier and has a smoother finish than Bulgarian yogurt.
Process	Not strained, keeping more of the whey protein intact.	Strained multiple times to remove excess whey.
Calcium Content	Tends to retain more calcium because the whey is not strained.	Often contains less calcium due to the straining process.
Lactose Content	Higher lactose content than Greek yogurt.	Lower lactose content, which can be easier for some with lactose intolerance to digest.

Other Nutritional Benefits and Uses

Beyond its protein content, Bulgarian yogurt is celebrated for its other nutritional benefits. It is an excellent source of calcium, which is crucial for bone health. The presence of beneficial probiotics, specifically Lactobacillus bulgaricus, is a major health driver, supporting a healthy gut microbiome, which is linked to everything from digestion to immune function. Many people with lactose sensitivity find Bulgarian yogurt easier to digest because the bacteria break down some of the lactose during fermentation. It can be enjoyed in various ways, such as a simple breakfast with fruit and honey, or used as a versatile ingredient in dressings, marinades, and traditional dishes like tarator, a cold cucumber soup.

Conclusion: A Protein-Rich, Probiotic Powerhouse

In summary, the amount of protein in 1 Bulgarian yogurt is respectable, providing approximately 8 grams per cup, with little variation between whole and skim milk versions. Its specific protein content is influenced by the milk's fat percentage but is generally a reliable source of quality protein. When comparing it to other types, especially strained Greek yogurt, one can find differences in protein density, but Bulgarian yogurt offers a distinct nutritional profile, particularly in its rich probiotic content and balanced inclusion of whey protein. This makes it a fantastic addition to any diet focused on digestive health, immune support, and muscle maintenance. Whether you prefer it for its unique flavor or its nutritional benefits, Bulgarian yogurt is a healthful and delicious choice.

Optional Outbound Link

For a deeper dive into the health benefits of Bulgarian yogurt and the science behind its unique bacterial cultures, visit this resource: Traditional Bulgarian Dairy Products: Ethnic Foods with Health Benefits

Comparison of Yogurt Varieties


Yogurt Type	Typical Protein per 100g	Key Feature	Best For
Bulgarian Yogurt	~8g per cup (~3.4-6.8g per 100g)	Distinctly tangy flavor and high probiotic count	Digestive health and enjoying a traditional taste
Greek Yogurt	Up to twice as much as regular yogurt	Very thick texture, high protein density	High-protein diets, satiety, and muscle repair
Skyr (Icelandic Yogurt)	High protein content	Extremely thick and high in protein	Extra protein boost, similar to Greek yogurt
Regular Yogurt	Lower protein content than Greek or Skyr	Smooth and creamy, less tangy	Daily nutritional intake, general consumption

Frequently Asked Questions

A 1-cup serving of whole milk Bulgarian yogurt typically contains about 8 grams of protein.

No, Greek yogurt typically has a higher protein content than Bulgarian yogurt. The straining process used to make Greek yogurt removes excess whey, which concentrates the protein.

The protein content per cup is quite similar for both whole and skim milk Bulgarian yogurt. For example, some brands show 8 grams of protein per cup for both versions, with the primary difference being the fat content.

Yes, Bulgarian yogurt contains both casein and whey proteins, which are considered nutritionally excellent because they are rich in essential amino acids and are easily digested.

Yes, as a dairy product, yogurt contains all nine essential amino acids, making it a complete protein source.

Like other protein-rich foods, the protein in Bulgarian yogurt helps with muscle growth and repair, especially when combined with resistance training.

Yes, with around 8 grams of protein per cup, Bulgarian yogurt is a good addition to a high-protein diet, though Greek yogurt is often preferred for its even higher protein concentration.

No, the fermentation process does not significantly reduce the protein content. It primarily converts lactose (milk sugar) into lactic acid, which increases acidity and alters the texture.

Bulgarian yogurt is a type of 'regular' yogurt, containing similar or slightly higher protein amounts than many other regular, unstrained yogurts due to its specific fermentation process.