How much protein is in 100gms of Greek yogurt?

November 25, 2025 •

4 min read

According to nutritional data, a typical 100-gram serving of plain, nonfat Greek yogurt can contain approximately 10 grams of protein. But the exact amount can vary significantly based on fat content and brand, so it’s essential to understand the different factors that influence how much protein is in 100gms of Greek yogurt.

Quick Summary

This guide breaks down the varying protein levels in different types of Greek yogurt, detailing the differences between nonfat, low-fat, and whole milk versions. It also explains why Greek yogurt naturally has more protein than regular yogurt due to its unique straining process and provides nutritional comparisons for informed dietary choices.

Key Points

Significant Protein Concentration: A 100g serving of Greek yogurt contains approximately 9 to 10 grams of protein, a result of the straining process that removes liquid whey.
Varies by Fat Content: The protein level slightly varies by type, with nonfat and low-fat versions offering similar protein counts, while full-fat has a comparable but slightly lower concentration.
Higher Than Regular Yogurt: Greek yogurt typically has double the protein of regular yogurt per 100g due to its thicker, more concentrated consistency.
Aids Satiety and Muscle Repair: The high protein helps you feel full and provides the necessary building blocks for muscle repair and growth after exercise.
Check for Added Sugar: To maximize health benefits, it is best to choose plain, unsweetened Greek yogurt and add your own toppings to avoid excessive added sugars.
Versatile Ingredient: Greek yogurt can be used in numerous recipes, from smoothies and parfaits to savory dips and sauces, making it easy to incorporate into your diet.

Understanding the Straining Process

Greek yogurt is made by straining regular yogurt to remove the liquid whey, lactose, and water. This process concentrates the remaining milk solids, which is why Greek yogurt has a much thicker, denser texture and a higher protein content than regular yogurt. The type of milk used, and whether the yogurt is nonfat, low-fat, or full-fat, will also play a role in the final nutritional makeup.

Nonfat Greek Yogurt Protein Content

For those seeking the highest protein-to-calorie ratio, nonfat Greek yogurt is the best choice. A standard 100g serving of plain, nonfat Greek yogurt typically contains around 10 grams of protein. This makes it an excellent option for post-workout recovery or for those on a weight management plan who need to increase their protein intake without adding extra calories from fat.

Low-Fat Greek Yogurt Protein Content

If you prefer a slightly creamier texture without the high fat of whole milk versions, low-fat (often 2%) Greek yogurt is a good middle ground. A 100g serving of low-fat Greek yogurt contains about 9-10 grams of protein, a comparable amount to the nonfat variety. The extra fat provides a richer mouthfeel while still delivering a powerful protein punch.

Full-Fat Greek Yogurt Protein Content

For a richer, more decadent taste, full-fat or whole milk Greek yogurt is the answer. While it's higher in calories and fat, the protein content remains substantial. A 100g portion of whole milk Greek yogurt typically offers around 9 grams of protein. This can be a satisfying and filling option for those who are not limiting fat intake.

Comparison: Greek vs. Regular Yogurt

To fully appreciate the benefits of Greek yogurt's high protein, it is helpful to compare it to regular yogurt. The straining process is the key differentiator, concentrating the protein and nutrients.


Feature	Greek Yogurt (Low-Fat)	Regular Yogurt (Low-Fat)
Protein (per 100g)	~9-10g	~5g
Carbohydrates (per 100g)	~4g	~7g
Texture	Thick and creamy	Thinner and more fluid
Taste	Tangier	Milder and sweeter
Calcium (per 100g)	~115 mg	~183 mg

Health Benefits of High-Protein Greek Yogurt

The significant protein content in Greek yogurt offers several health advantages, making it a staple for many fitness enthusiasts and health-conscious individuals.

Muscle Repair and Growth: Protein is crucial for repairing and building muscle tissue. Consuming Greek yogurt after a workout provides the amino acids needed for muscle recovery.
Increased Satiety: High-protein foods help you feel fuller for longer, which can aid in appetite control and weight management. The protein and fat in Greek yogurt promote satiety hormones.
Blood Sugar Management: With lower carbohydrate and sugar content compared to regular yogurt, Greek yogurt can help stabilize blood sugar levels, especially when paired with low-sugar toppings like nuts or berries.
Gut Health: Many Greek yogurts contain live and active cultures, which are beneficial probiotics that support a healthy gut microbiome, aid digestion, and boost immunity.
Bone Health: While Greek yogurt has slightly less calcium than regular yogurt due to straining, it remains a good source of calcium, magnesium, and phosphorus, all of which are essential for strong bones.

Using Greek Yogurt in Your Diet

Greek yogurt's versatility makes it a perfect addition to many meals and snacks. Its thick texture allows it to be used in ways that regular yogurt cannot.

Breakfast: Add it to smoothies, top it with fruit and granola, or mix it with oats for a protein-packed morning meal.
Snacks: Enjoy it plain, as a dip for vegetables and whole-wheat crackers, or mixed with nuts and seeds.
Cooking and Baking: Use it as a healthier substitute for sour cream, mayonnaise, or crème fraîche in dips, sauces like tzatziki, and baked goods to add moisture and protein.
Post-Workout: Combine it with a handful of berries or a scoop of your favorite protein powder for a quick and effective recovery snack.

Conclusion: Choosing the Right Greek Yogurt

The amount of protein in 100gms of Greek yogurt is substantial, ranging from about 9 to 10 grams depending on the fat content. This makes it an excellent choice for anyone looking to increase their protein intake for muscle building, weight management, or simply a more satisfying snack. When selecting Greek yogurt, pay attention to the nutritional label and choose a plain, unsweetened variety to avoid added sugars. Both nonfat and low-fat versions offer high protein, while whole milk varieties provide a richer flavor. For maximum health benefits, combine this versatile dairy product with other nutritious foods like fruits, nuts, and vegetables.

For more information on the health benefits of various foods, consult reliable nutrition and health resources. An example can be found at Healthline.com.

The Greek Yogurt Protein Breakdown

Nonfat Greek yogurt: A 100g serving offers around 10 grams of protein, making it the leanest high-protein option.
Low-fat Greek yogurt: Provides about 9-10 grams of protein per 100g, balancing creaminess with high protein.
Full-fat Greek yogurt: Contains roughly 9 grams of protein per 100g, delivering a rich taste alongside its nutritional benefits.
Straining process: This method concentrates the protein, resulting in higher levels compared to regular yogurt.
Health benefits: High protein supports muscle repair, increases satiety, and aids in blood sugar and weight management.
Culinary versatility: Can be used in sweet and savory dishes, from smoothies to dips, as a protein-rich ingredient.
Label check: Always read the label for 'live and active cultures' and choose plain to avoid unnecessary sugars and additives.

Frequently Asked Questions

Nonfat Greek yogurt and low-fat Greek yogurt generally have a very similar amount of protein per 100 grams, typically around 10 grams. Full-fat versions also offer a high protein count, around 9 grams per 100 grams, but contain more fat and calories.

Greek yogurt has more protein because it undergoes a straining process that removes most of the liquid whey and lactose. This concentrates the remaining milk solids, resulting in a denser product with a higher concentration of protein per serving compared to regular yogurt.

Yes, a 100g serving of Greek yogurt, providing 9 to 10 grams of protein, is considered an excellent source. This amount helps contribute significantly to your daily protein needs and is beneficial for muscle maintenance, satiety, and overall health.

Always check the nutrition label. While the 'Greek yogurt' label suggests high protein, specific brands and fat percentages will cause slight variations. Look for nonfat or low-fat varieties and verify the protein grams listed on the nutritional information.

Yes, Greek yogurt is an ideal post-workout food. Its high protein content provides the essential amino acids needed for muscle repair and regeneration after a strength training session or intense exercise.

Flavored Greek yogurt contains protein, but it often includes high amounts of added sugars and other sweeteners, which can counteract the health benefits. Choosing plain Greek yogurt and adding your own fresh fruit or a small amount of honey is a healthier option.

Most Greek yogurts contain live and active cultures, which are beneficial probiotics. These good bacteria support gut health, enhance digestion, and help strengthen the immune system. Always check the label to ensure it contains these live cultures.