Nutrition Guide: Which Yogurt Has the Most Protein?

October 3, 2025 •

4 min read

Did you know the protein content in yogurt can vary by as much as 20 grams per serving depending on the type and brand? For those prioritizing fitness and satiety, knowing which yogurt has the most protein is key to making informed dietary choices.

Quick Summary

This article explores the highest protein yogurts available, comparing traditional and strained varieties like skyr and Greek yogurt. It highlights key brands and provides a comparison table to help you select the best option for your nutritional needs.

Key Points

Ratio High Protein is a top contender: Brands like Ratio High Protein and Oikos Pro contain added whey protein concentrate, delivering up to 25 grams of protein per 5.3-ounce serving.
Icelandic skyr offers naturally high protein: Skyr is more intensely strained than Greek yogurt, giving it a thick texture and slightly higher protein content from a natural process, like Icelandic Provisions' 17g per serving.
Greek yogurt is a reliable source: Strained Greek yogurt consistently provides a strong dose of protein, typically 15-20 grams per serving, without added concentrates.
Check for added sugars: Always read the nutrition label, as many high-protein yogurts, especially flavored ones, can contain unwanted added sugars or artificial sweeteners.
Straining increases concentration: The key difference in protein content between regular, Greek, and skyr yogurts is the amount of whey removed during the straining process.
High-protein yogurt supports fitness: The protein in yogurt contributes to satiety, muscle repair, and growth, making it a great snack for active individuals.

The Processing Behind High-Protein Yogurts

The protein concentration in a yogurt is a direct result of how it's made. The primary difference between regular yogurt and its higher-protein counterparts, Greek yogurt and Icelandic skyr, is the straining process. Regular yogurt is unstrained and contains more whey (the liquid part of milk), resulting in a thinner consistency and lower protein content. For example, a 100-gram serving of plain, whole-milk yogurt offers about 3.5 grams of protein.

To create Greek yogurt, the yogurt is strained to remove excess whey, which thickens the texture and concentrates the protein. Icelandic skyr undergoes an even more intensive straining process, which requires significantly more milk per cup, resulting in an even thicker and denser product with a slightly higher protein concentration. Some modern yogurt brands also boost their protein content by adding milk protein concentrates or ultra-filtered milk, allowing them to achieve very high protein levels that exceed what is possible through traditional straining alone.

Greek Yogurt: The Popular Choice for a Protein Boost

Greek yogurt is a staple for many health-conscious individuals due to its excellent protein-to-calorie ratio. A typical 5.3-ounce (150g) serving of plain, non-fat Greek yogurt can contain around 15 grams of protein, a significant step up from regular yogurt. Its protein content promotes satiety, making it a filling snack that can help manage weight. Beyond protein, Greek yogurt often contains probiotics, which are beneficial bacteria that support gut health and digestion. Popular brands like Fage offer non-fat Greek yogurt with around 16 grams of protein per 5.3-ounce serving.

Icelandic Skyr: The High-Protein Powerhouse

Icelandic skyr is another excellent source of protein, often boasting a slightly higher protein-per-volume ratio than Greek yogurt. The more intense straining process gives it a thick, creamy texture and a less tangy flavor compared to some Greek yogurts. Brands like Icelandic Provisions and Siggi's are well-known for their skyr products. For example, Icelandic Provisions Skyr delivers up to 17 grams of protein per 5.3-ounce serving. This high protein concentration, combined with its creamy texture, makes skyr a satisfying snack or meal component.

Brands That Add an Extra Protein Kick

For those seeking the absolute maximum protein, certain brands fortify their yogurt with additional protein sources like whey protein concentrate. These products significantly surpass the protein levels achieved through traditional straining methods. Brands such as Ratio High Protein Yogurt and Oikos Pro are known for this approach. Ratio, for instance, provides a substantial 25 grams of protein in a 5.3-ounce container, making it a top contender for the most protein per serving. Oikos Pro also offers 20-25 grams depending on the flavor, often using ultra-filtered milk and added whey protein.

Making the Best High-Protein Yogurt Choice

Choosing the right yogurt involves more than just looking at the protein count. Consider these factors when you are at the store:

Read the nutrition label: Look beyond the grams of protein. Always check the added sugar content, especially in flavored varieties. Many brands sweeten their high-protein yogurts with natural or artificial sweeteners, so check the ingredients list if this is a concern.
Consider the source of protein: Decide if you prefer protein from a naturally strained product (Greek or skyr) or one that has been fortified with extra protein (like whey concentrate).
Look for live and active cultures: For digestive health benefits, ensure the yogurt contains live and active cultures, which provide beneficial probiotics.
Evaluate the fat content: Both Greek and Icelandic yogurts come in non-fat, low-fat, and full-fat varieties. Higher fat options will have more calories, which may be desirable depending on your dietary goals.

Comparison Table: Protein Content in Popular Yogurts


Yogurt Type	Representative Brand(s)	Serving Size (approx.)	Protein (grams)	Notes
Regular Yogurt	(Typical)	5.3 oz (150g)	4-5	Unstrained, lower in protein.
Icelandic Skyr	Icelandic Provisions, Siggi's	5.3 oz (150g)	16-17	Intensely strained, very thick.
Greek Yogurt	Fage, Chobani (standard)	5.3 oz (150g)	15-16	Strained, excellent protein source.
Fortified Yogurt	Ratio High Protein	5.3 oz (150g)	25	Contains added protein concentrate.
Fortified Yogurt	Oikos Pro	5.3 oz (150g)	20-25	Uses ultra-filtered milk and whey concentrate.

The Health Benefits of Prioritizing Protein in Your Yogurt

Choosing a high-protein yogurt offers several nutritional advantages that support your overall health and fitness goals. The high protein content directly benefits muscle growth and repair, especially when consumed after exercise. Protein is also crucial for increasing satiety, meaning you feel full for longer, which can help with weight management by reducing overall calorie intake. High-protein dairy yogurts are also good sources of calcium and phosphorus for bone health. Many yogurts, especially those with live and active cultures, contain probiotics, which contribute to a healthy gut microbiome and can boost immune function. Integrating these nutrient-dense options into your diet is a simple way to enhance your daily nutrition.

Consider Your Protein Source

For those who follow a plant-based diet, some Greek-style dairy-free yogurts are available with added protein from sources like pea or soy. While the nutritional profile may differ from dairy options, brands like Kite Hill offer products with a solid protein boost. Always check the specific nutrition label to compare protein content and ingredients.

Conclusion: Read Labels and Choose Wisely

Ultimately, the yogurt with the most protein varies depending on whether you're looking at products that are naturally high in protein due to straining or those fortified with protein concentrates. While Ratio often takes the top spot for sheer quantity per serving, Icelandic skyr and Greek yogurt remain excellent and satisfying options. The best choice is the one that aligns with your dietary needs, flavor preferences, and fitness goals. To make the most informed decision, always check the nutrition facts panel and ingredient list to understand exactly what you're eating.

For further information on the nutritional aspects of yogurt, refer to this Healthline guide.

Frequently Asked Questions

Both Greek yogurt and Icelandic skyr are strained to increase their protein content, but skyr is strained more intensely. This results in a thicker, denser texture and often a slightly higher protein count than Greek yogurt, while typically being less tangy.

Not necessarily. While high protein is a benefit, it's essential to check for added sugars, artificial sweeteners, and overall nutritional balance. The 'healthiest' yogurt depends on your specific dietary needs and preferences.

High-protein yogurt promotes a feeling of fullness, which can aid in weight management. It also supports muscle growth and repair, contributes to bone health, and often contains probiotics that are good for gut health.

Yes, some dairy-free, Greek-style yogurts are fortified with plant-based protein sources like pea or soy protein. Kite Hill is one brand that offers a Greek-style plant-based option with 15 grams of protein per serving.

To make yogurt a more balanced meal, combine it with fiber and healthy fats. Good additions include fresh or frozen fruit, nuts, seeds, and granola.

The use of protein concentrates is a personal preference. Some prefer naturally high-protein yogurts like Greek or skyr, while others prioritize the highest protein count possible for fitness goals and don't mind added whey.

Regular, unstrained yogurt contains significantly less protein than strained varieties. A typical 5-ounce serving has only about 4-5 grams of protein.