How Much Protein is in 2 Cups of Plain Yogurt?

November 3, 2025 •

4 min read

According to USDA data, the protein content in 2 cups of plain yogurt can vary significantly, ranging from approximately 17 to 28 grams, depending on the milkfat content. Understanding how much protein is in 2 cups of plain yogurt can help you make informed dietary decisions for muscle building, weight management, and overall health.

Quick Summary

The protein in 2 cups of plain yogurt varies by milkfat, with nonfat and low-fat versions offering more protein than whole milk varieties due to straining. Different types, like Greek yogurt, provide an even higher protein concentration. This guide details the specific protein amounts and explores how to maximize protein from your yogurt.

Key Points

Protein Varies by Fat Content: The protein in 2 cups of plain yogurt depends on the milkfat; nonfat provides the most (23-28g), while whole milk provides the least (approx. 17g).
Greek Yogurt is Highest in Protein: Strained Greek yogurt offers significantly more protein—about 50g per 2 cups of the nonfat variety—making it the top choice for a protein boost.
Straining Increases Protein Concentration: Greek yogurt is strained to remove whey, concentrating the protein and resulting in a thicker consistency and higher protein count.
Choose Plain for Low Sugar: Opt for plain yogurt to avoid high amounts of added sugars often found in flavored yogurts, controlling sweetness by adding your own fresh fruit or natural sweeteners.
Yogurt Offers Broader Nutritional Benefits: In addition to protein, plain yogurt contains probiotics for gut health, bone-supporting calcium, and essential B vitamins.
Enhance Protein with Add-ins: Boost your yogurt's protein content by mixing in nuts, seeds, or protein powder for an extra nutritional punch.

A Closer Look at Yogurt's Protein Content

Yogurt is a staple in many healthy diets, celebrated for its creamy texture, probiotic benefits, and versatility. A key component that makes it so valuable is protein. The exact protein count in a serving, particularly 2 cups of plain yogurt, is not a single number but depends heavily on the type of milk used and the manufacturing process. For standard, unstrained yogurt, the less fat, the more protein it contains per serving, as protein naturally becomes more concentrated with the removal of fat.

For instance, 2 cups of plain nonfat yogurt can provide around 23 to 28 grams of protein, while the same amount of plain low-fat yogurt typically offers about 26 grams. In contrast, a 2-cup serving of plain whole milk yogurt contains the least, at approximately 17 grams of protein. These variations are essential to consider when building a diet with specific protein goals. Meanwhile, Greek yogurt—a strained variety—boasts a much higher protein concentration. For example, 2 cups of plain nonfat Greek yogurt can contain nearly 50 grams of protein, a significant difference from its unstrained counterpart.

The Difference Between Regular and Strained Yogurt

The most significant factor determining yogurt's protein density is whether it has been strained. Regular, unstrained plain yogurt is fermented milk that retains its liquid whey. Greek yogurt and Icelandic-style skyr, on the other hand, are strained to remove some of the whey, resulting in a thicker, tangier product with a more concentrated protein profile. The straining process for Greek yogurt can remove up to three-quarters of the whey, doubling the protein content of the final product compared to standard yogurt. This makes strained yogurts a powerhouse for those seeking to maximize protein intake in a single serving.

Why High-Protein Intake Matters

Adequate protein intake is crucial for numerous bodily functions. It's not just for bodybuilders; everyone needs protein to build and repair tissues, produce enzymes and hormones, and support immune function. A high-protein diet has several benefits that can be leveraged by incorporating yogurt:

Increased Satiety: High-protein foods help you feel full for longer, which can help control appetite and manage body weight.
Muscle Growth and Repair: Protein is essential for repairing muscle tissue after exercise and for building lean muscle mass.
Bone Health: Protein plays a vital role in maintaining bone density, especially as you age.
Boosted Metabolism: Your body uses more energy to digest protein than it does for carbs or fat, a process known as the thermic effect of food (TEF).
Convenient and Versatile: Plain yogurt is a quick, easy-to-prepare source of protein that can be used in smoothies, dips, marinades, or eaten on its own.

Maximizing Your Yogurt's Protein Potential

For those looking to get the most protein out of their yogurt, here are several strategies:

Opt for Strained Varieties: Choose plain Greek yogurt or skyr for a naturally higher protein count per cup.
Add High-Protein Toppings: Mix in nuts, seeds (like chia or flax), or a scoop of protein powder to significantly increase your total protein intake.
Incorporate into Meals: Use plain yogurt as a base for high-protein savory dishes like chicken salad or as a creamy soup component.
Choose Lower-Fat Plain Yogurt: If not using strained yogurt, nonfat or low-fat versions will have slightly more protein per serving than the whole milk option.

Nutritional Comparison of 2 Cups of Plain Yogurt


Yogurt Type	Protein (g)	Fat (g)	Calories	Calcium (mg)	Source
Nonfat Plain Yogurt	~23–28	0	~250–275	~799–975
Low-Fat Plain Yogurt	~26	8	~309	~897
Whole Milk Plain Yogurt	~17	16	~299	~593
Nonfat Plain Greek Yogurt	~50	0	~290	~900+

Note: Nutritional values can vary between brands. Always check the product's nutrition label for precise information.

The Role of Probiotics and Other Nutrients

Beyond protein, plain yogurt is an excellent source of other essential nutrients. It contains beneficial probiotics, or live active cultures, that support a healthy gut microbiome, which is linked to better digestion and a stronger immune system. Look for the phrase “live and active cultures” on the label to ensure you are getting these benefits. Furthermore, yogurt is naturally rich in bone-building calcium and B vitamins like B12, which are crucial for energy and nerve function. The fermentation process also makes the nutrients in yogurt, including protein and calcium, more bioavailable and easier for the body to absorb.

How to Choose the Best Yogurt for Your Goals

Choosing the right yogurt depends on your individual needs. If maximizing protein is your top priority, Greek yogurt is the clear winner. If you prefer a less tangy, thinner consistency and want good protein with a slightly higher calcium content, a plain low-fat or nonfat option works well. Whole milk yogurt is a good choice for those who prioritize healthy fats and are not focused on a minimal fat intake. Regardless of your choice, selecting plain, unsweetened yogurt allows you to control the sugar content by adding your own fresh fruit, nuts, or seeds. Many flavored varieties contain a high amount of added sugars, which can negate some of the health benefits.

Conclusion

The protein content in 2 cups of plain yogurt varies based on its fat content and whether it has been strained during production. Nonfat plain yogurt provides the most protein among regular versions, offering approximately 23–28 grams, while Greek yogurt significantly surpasses this with around 50 grams for the same nonfat quantity. Greek yogurt is an excellent option for those prioritizing protein for satiety or muscle repair. For regular yogurt lovers, choosing lower-fat varieties helps maximize protein intake, while whole milk yogurt offers a balance of protein and fat. Ultimately, plain yogurt is a nutrient-dense food that supports a healthy diet, providing not just protein but also probiotics, calcium, and other essential nutrients, making it a valuable addition to many eating plans.

For more information on the benefits of a high-protein diet, visit Healthline.(https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein)

Frequently Asked Questions

Greek yogurt has a much higher protein content than standard plain yogurt because it is strained to remove the liquid whey, which concentrates the protein. For example, 2 cups of nonfat Greek yogurt can have almost 50g of protein, while 2 cups of plain nonfat yogurt has around 23-28g.

Generally, yes. For unstrained yogurt, the fat displaces some of the protein. Therefore, nonfat versions typically have a higher protein concentration per serving than their low-fat or whole milk counterparts.

To increase the protein in plain yogurt, you can stir in protein powder, add nuts and seeds like chia or flax seeds, or mix in a spoonful of cottage cheese. These additions not only boost protein but also provide extra fiber and healthy fats.

Yes, Greek yogurt does contain probiotics. The straining process removes whey but keeps the beneficial bacteria, or live and active cultures, that aid in gut health.

Yes, the fermentation process that creates yogurt breaks down milk proteins into more easily digestible forms. This is one reason why some people with lactose intolerance can consume yogurt more comfortably than milk.

In plain yogurt, fat content and protein content have an inverse relationship. As more fat is removed (e.g., to create nonfat yogurt), the protein becomes more concentrated, resulting in a higher protein count per serving compared to full-fat options.

Plain yogurt is often recommended because it contains little to no added sugars. Flavored yogurts, in contrast, can have high sugar levels, which can detract from the overall health benefits. Choosing plain allows you to control the type and amount of sweetener you add.