How much protein is in 200g of yogurt? A definitive guide

November 22, 2025 •

4 min read

The protein content in a 200g serving of yogurt can vary dramatically, ranging from as little as 7 grams in a regular whole milk variety to over 20 grams in some Greek or Icelandic styles. This significant difference depends on the type of yogurt and its production method, a key factor for anyone tracking their macronutrient intake.

Quick Summary

The protein in 200g of yogurt varies significantly by type, with strained varieties like Greek yogurt and skyr providing a much higher concentration compared to regular plain yogurt. The straining process removes whey, concentrating the protein and resulting in a thicker, nutrient-dense product.

Key Points

High Variability: The protein in 200g of yogurt varies greatly, from 7g in regular whole milk yogurt to over 20g in Greek or Skyr types.
Straining is Key: Strained yogurts like Greek and Icelandic skyr have significantly more protein because the whey is removed, concentrating the protein.
Skyr is a Top Contender: Icelandic skyr often contains more protein than Greek yogurt due to its more extensive straining process, providing over 20 grams per 200g serving.
Check Labels for Additives: The addition of fruit or sweeteners can impact the overall protein and sugar content, so always check the nutrition label for specifics.
Fortified Options Exist: Some brands add extra protein, such as whey protein isolate, to create specifically high-protein versions that offer a bigger boost.

Understanding Yogurt Protein Content

Yogurt is a staple in many healthy diets, celebrated for its probiotics and nutritional value. However, not all yogurts are created equal, especially when it comes to protein. The amount of protein you get from a 200g serving is highly dependent on how the yogurt was made. The straining process, which removes the watery whey, is the primary factor affecting the final protein concentration.

The Impact of Straining: Greek Yogurt vs. Regular Yogurt

Regular yogurt is simply fermented milk. Greek yogurt, on the other hand, is strained to remove excess whey, resulting in a much thicker consistency and a higher protein-to-volume ratio. This concentration is why Greek yogurt is a more potent source of protein. A 200g serving of plain, low-fat Greek yogurt typically contains around 20 grams of protein, making it an excellent post-workout or satiating snack option. In contrast, the same size serving of regular low-fat plain yogurt may contain only 8 to 11 grams of protein. Whole milk plain yogurt has even less, with around 7 grams of protein per 200g.

What About Skyr? The Icelandic Secret

Skyr, an Icelandic cultured dairy product, is made in a similar way to Greek yogurt but often involves a more rigorous straining process, resulting in an even denser consistency and higher protein content. A 200g serving of fat-free skyr can pack in around 20 to 22 grams of protein, on par with or sometimes slightly exceeding Greek yogurt. This makes skyr a top contender for anyone looking to maximize protein intake from their yogurt.

Factors That Influence Protein Levels

While the type of yogurt is the biggest determinant, other factors can also influence the protein content of a 200g serving:

Fat Content: While straining is the primary factor, fat content can also play a role. Lower-fat versions often have a higher percentage of protein by weight since the fat has been reduced, concentrating the protein.
Added Ingredients: Yogurts with added fruit, flavorings, or sweeteners can have a different nutritional profile. The addition of fruit or sugars can increase the carbohydrate count and may slightly dilute the protein concentration compared to a plain version.
Fortification: Some brands produce special 'high-protein' yogurts by adding whey protein isolate or other milk protein concentrates during production. These products, like some Arla Protein yogurts, can deliver a hefty 20 grams of protein per 200g pot.

Choosing the Right Yogurt for Your Goals

Your choice of yogurt should align with your specific dietary goals. If you're looking for the maximum protein to aid in muscle building or to feel full for longer, a strained variety like Greek yogurt or skyr is the way to go. If you're simply looking for a source of probiotics and dairy, a regular yogurt might suffice, but be mindful of its lower protein count. For those following a low-carb diet, many Greek and skyr varieties offer a low-sugar, high-protein option.

Comparison Table: Protein in 200g of Yogurt


Yogurt Type	Typical Protein (per 200g)	Production Method	Notes
Plain Low-Fat Greek Yogurt	~20g	Strained	Thick, creamy texture. Excellent for high-protein diets.
Icelandic Skyr	~20-22g	Extra Strained	Very thick, dense consistency. A top-tier protein source.
Plain Low-Fat Yogurt	~8-11g	Fermented milk	Standard consistency. Lower protein than strained varieties.
Plain Whole-Milk Yogurt	~7-9g	Fermented milk	Higher fat content, lowest protein concentration of the plain varieties.
Fortified High-Protein Yogurt	Up to 20-25g	Fortified with protein	Often marketed specifically for high protein content. Varies by brand.

Conclusion

The amount of protein in 200g of yogurt varies significantly, primarily influenced by whether it is a regular or a strained variety. For maximum protein, Greek yogurt and Icelandic skyr are the clear winners, offering upwards of 20 grams per serving due to the straining process that concentrates the milk proteins. Regular yogurts, while still nutritious, contain considerably less protein. By paying close attention to the label and understanding the differences, you can easily choose the right yogurt to meet your dietary needs. A simple switch from regular to Greek or skyr can have a substantial impact on your daily protein intake and help support your health and fitness goals. For more in-depth nutritional information on yogurts and other foods, consult authoritative resources(https://www.healthyfood.com/healthy-shopping/how-much-protein-is-in-that-yoghurt/).

Maximizing Your Yogurt's Protein

Looking to get even more protein? Consider these strategies:

Add Protein Powder: Stir in a scoop of your favorite protein powder. This works especially well with plain Greek or skyr, boosting the protein without adding excessive sugar.
Mix in Nuts and Seeds: A handful of almonds, walnuts, or chia seeds adds extra protein and healthy fats. This also increases the fiber content for better digestion.
Top with Nut Butter: A tablespoon of peanut butter or almond butter can provide an additional 4-8 grams of protein.
Incorporate Cottage Cheese: For an extra protein boost, mix some cottage cheese with your yogurt. The flavor is very similar, and the protein content is complementary.
Pair with High-Protein Granola: Look for granola that lists a higher protein content to make your yogurt bowl an even more powerful protein source.

Following these tips will ensure you get the most out of your 200g serving of yogurt.

Frequently Asked Questions

Greek yogurt has more protein than regular yogurt because it is a strained product. During the straining process, the excess watery whey is removed, leaving behind a thicker, more concentrated yogurt with a higher protein content.

While high-protein yogurts offer benefits like increased satiety and muscle support, their overall healthiness depends on other factors like added sugars. Always check the nutrition label to ensure it aligns with your specific dietary needs and goals.

Fat-free or low-fat yogurts often have a slightly higher percentage of protein by weight compared to their full-fat counterparts, as the fat content has been reduced, which effectively concentrates the protein.

Yes, you can easily stir protein powder into your yogurt to increase the protein content. This is a popular method for boosting the nutritional value, especially with plain yogurt varieties.

Yes, the proteins in yogurt are highly digestible. The fermentation process breaks down the milk proteins, making them easier for the body to absorb compared to standard milk.

Flavored yogurts generally have a similar protein base, but the addition of fruit purées or other flavorings can slightly decrease the protein percentage per gram and significantly increase the sugar content.

The most reliable way is to check the nutrition facts label for the protein grams per serving. The container may also explicitly state 'high-protein' or 'extra protein' on the front, but the label provides the exact numbers.