How Much Protein is in Unsweetened Greek Yogurt?

November 12, 2025 •

4 min read

According to Healthline, a 7-ounce (200-gram) serving of low-fat, unsweetened Greek yogurt can contain approximately 20 grams of protein. This high protein concentration is a key reason for the popularity of unsweetened Greek yogurt among health enthusiasts and individuals focused on weight management and muscle building.

Quick Summary

Unsweetened Greek yogurt is a concentrated source of protein due to its straining process. A single serving can provide 15 to 20 grams of protein, though the exact amount varies based on fat content and brand. Its dense nutritional profile makes it a valuable addition to a balanced diet.

Key Points

High Protein Density: A typical 5.3-7 ounce serving of unsweetened Greek yogurt contains between 15 and 20 grams of protein, roughly double that of regular yogurt.
Straining Increases Concentration: The high protein content results from the straining process, which removes excess liquid whey, concentrating the protein.
Fat Content Matters: Protein levels can vary slightly based on fat content, with nonfat (0%) versions often having a slightly higher protein-to-calorie ratio.
Brand Variations Exist: The exact protein count depends on the brand and manufacturing method, so checking the nutrition label is crucial.
Supports Muscle and Weight Goals: Its high protein aids in muscle repair and growth while promoting satiety, which is beneficial for weight management.
Check Labels for Added Sugars: Opt for unsweetened versions to avoid unnecessary added sugars, which can negate some health benefits.
Excellent for Cooking: Greek yogurt is a versatile, protein-rich substitute for other ingredients like sour cream or mayonnaise in many recipes.

The Science Behind Greek Yogurt's High Protein Content

Unlike regular yogurt, which is simply milk fermented with live bacterial cultures, Greek yogurt undergoes an extra straining process. This straining removes most of the liquid whey, lactose, and water, leaving behind a thicker, denser product. It is this concentration that dramatically increases the protein content per serving, making it a more satiating and nutrient-dense option. For example, a 6-ounce serving of regular yogurt might contain around 9 grams of protein, whereas the same amount of unsweetened Greek yogurt can have nearly double that.

Factors Influencing Protein Levels in Unsweetened Greek Yogurt

While unsweetened Greek yogurt is consistently high in protein, several factors can cause variations in its nutritional profile. Understanding these can help you choose the best product for your needs.

Fat Content: The percentage of milkfat (e.g., 0%, 2%, 5%) directly affects the protein-to-fat ratio. Nonfat (0%) versions often have the highest protein per calorie, as fat content is minimized. Full-fat versions contain more calories and fat, but still offer a significant amount of protein.
Manufacturing Process: Some companies use traditional straining methods, while others may add milk protein concentrates or use ultrafiltration to achieve a thicker consistency and higher protein count more quickly. This can lead to slight differences in the final protein concentration.
Brand: Different brands will have varying protein levels. It's always best to check the nutrition label for the exact protein count. For instance, brands like FAGE and Oikos have specific 'high protein' options that can contain 18-20 grams per serving.
Serving Size: Always check the container's designated serving size. The protein value is listed per serving, so a larger container doesn't automatically mean more protein per unit of weight.

A Comparison of Popular Unsweetened Greek Yogurts

To illustrate the variations in protein content, here is a comparison of some popular unsweetened Greek yogurt products. All values are approximate and based on brand-specific serving sizes. Always verify the most current nutritional information on the product label.


Brand	Milkfat %	Serving Size	Protein per Serving	Source
FAGE Total	0% (Nonfat)	5.3 oz (150g)	16g
Chobani Plain	0% (Nonfat)	5.3 oz (150g)	14g
Oikos PRO Plain	0% (Nonfat)	6.2 oz (175g)	19g
Kite Hill (Almond-based)	-	5.3 oz (150g)	15g

How to Maximize Your Protein Intake from Greek Yogurt

Incorporating unsweetened Greek yogurt into your diet can be a delicious way to boost protein. Here are some simple and effective ways to maximize its benefits:

Pair with High-Protein Toppings: Add nuts, seeds (chia, flax), or a scoop of protein powder to your yogurt. These additions significantly increase the total protein and add healthy fats and fiber.
Use in Cooking and Baking: Swap sour cream, mayonnaise, or oil with Greek yogurt in recipes like dips, sauces, marinades, or baked goods. This increases the protein content of the meal without adding unwanted sugar.
Create a Satiating Breakfast: Mix Greek yogurt with oats for an overnight oats recipe. The protein, fiber, and complex carbs will keep you full and energized for longer.
Make Protein-Rich Smoothies: Blend Greek yogurt with frozen fruits and a handful of spinach. This creates a thick, creamy smoothie packed with protein, vitamins, and minerals.
Craft Healthy Dips: Use Greek yogurt as a base for savory dips. A simple tzatziki with cucumber, garlic, and herbs is a high-protein, low-fat alternative to other dressings.

The Health Benefits of This Protein-Packed Snack

Beyond its high protein content, unsweetened Greek yogurt offers several health benefits:

Supports Muscle Health: Protein is essential for muscle repair and growth, making Greek yogurt an excellent post-workout snack.
Aids in Weight Management: The high protein content promotes satiety, helping to reduce overall calorie intake and control appetite.
Boosts Gut Health: Most Greek yogurts contain live and active cultures, or probiotics, that support a healthy gut microbiome. These beneficial bacteria aid in digestion and can support the immune system.
Provides Essential Nutrients: It is a good source of several vitamins and minerals, including calcium, potassium, vitamin B12, and iodine.

Conclusion: Choosing the Right Greek Yogurt

Understanding how much protein is in unsweetened Greek yogurt empowers consumers to make informed choices that align with their health and fitness goals. By concentrating the protein through a straining process, this dairy product becomes a powerhouse of nutrition, far surpassing regular yogurt. While the exact protein content varies by brand and fat level, a typical 5.3 to 7-ounce serving delivers between 15 and 20 grams. When shopping, always check the nutritional label and consider the fat content to find the best option for your diet. Whether you use it in smoothies, cooking, or as a standalone snack, unsweetened Greek yogurt is a versatile and highly beneficial addition to a healthy lifestyle.

Visit the U.S. Dairy website to learn more about yogurt and dairy products.

Frequently Asked Questions

Greek yogurt has more protein because it is strained multiple times during production to remove excess liquid whey and lactose. This process leaves a thicker, denser, and more concentrated product with a higher protein content per serving compared to regular yogurt.

No, the protein content can vary by brand and milkfat percentage. Nonfat varieties typically have the highest protein concentration per calorie, and different brands may use slightly different processing methods that affect the final protein count.

Brands such as FAGE Total, Chobani Plain, and Oikos PRO Plain are well-regarded for their high protein content in their unsweetened Greek yogurt options. Always check the specific product label for the exact nutritional information.

Adding fruit or honey does not change the amount of protein in the yogurt itself. However, it will increase the overall sugar and carbohydrate content of your snack. It is healthier to add natural sweeteners after culturing to avoid potential issues.

While Greek yogurt is an excellent source of complete protein with all essential amino acids, it shouldn't be used as a complete replacement for protein powder if you have very high protein needs. However, it is a nutrient-dense and highly effective food-based protein source for most people.

Yes, unsweetened Greek yogurt can be beneficial for weight loss. Its high protein content helps promote feelings of fullness and satisfaction, which can reduce overall calorie intake and support weight management goals.

Both full-fat and nonfat unsweetened Greek yogurt contain a significant amount of protein. However, nonfat versions typically have a slightly higher protein concentration relative to their calorie count, as the fat and associated calories have been removed.