What is the best yogurt to eat to bulk up? The ultimate guide

November 18, 2025 •

5 min read

According to a 2019 study, consuming Greek yogurt during a resistance training program significantly improved strength, muscle thickness, and fat-free mass. The right type of yogurt can be an invaluable addition to a bulking diet, helping you meet your protein and calorie goals efficiently. In this guide, we'll explore exactly what is the best yogurt to eat to bulk up, focusing on nutrient profiles and how to incorporate it for maximum results.

Quick Summary

This guide covers the best yogurt types for bulking, highlighting high-protein Greek yogurt, full-fat varieties, and Icelandic Skyr. It also details the ideal timing for consumption, nutrient-dense additions, and provides a comparison to help you select the most effective option for muscle gain.

Key Points

Greek Yogurt is superior for bulking: Due to its high protein concentration (15-20g per 6oz), Greek yogurt is the top choice for muscle growth and repair.
Full-fat yogurt provides more calories: Opting for full-fat Greek yogurt boosts calorie intake from healthy fats, aiding in a necessary caloric surplus for mass gain.
Strategic timing optimizes results: Consuming yogurt post-workout kickstarts muscle repair, while a serving before bed provides a slow-release of protein to prevent muscle breakdown overnight.
Add nutrient-dense mix-ins: Enhance your yogurt's caloric and nutritional value by adding nut butters, nuts, seeds, oats, or protein powder.
Avoid added sugars in flavored yogurts: Stick to plain, unsweetened yogurt to prevent unnecessary sugar intake, which can counteract bulking goals.
Icelandic Skyr is a high-protein alternative: With its thick texture and often higher protein content than Greek yogurt, Skyr is another excellent option for those prioritizing protein intake.

Why Yogurt is a Powerful Food for Bulking

For anyone looking to increase muscle mass, or 'bulk up,' protein intake is a critical component. Yogurt, particularly certain types, is a powerhouse of protein, making it an excellent dietary choice. It's also a source of fast-digesting whey and slow-digesting casein proteins, which provide a sustained release of amino acids for muscle growth and repair. Beyond protein, yogurt offers probiotics for gut health and calcium for strong bones, both of which are essential for supporting an intense training regimen.

The Best Yogurt Choices for Bulking

When it comes to selecting the best yogurt to eat to bulk up, protein and fat content are the most important factors. Plain, unsweetened versions are generally recommended to avoid excessive added sugars, which can hinder progress. The key is to find a balance of protein for muscle synthesis and calories to support a surplus.

Greek Yogurt

Greek yogurt is the undisputed champion for bulking due to its high protein content. A 6-ounce serving can provide 15-20 grams of protein, nearly double that of regular yogurt. The straining process that gives it a thick, creamy texture also removes most of the whey and lactose, concentrating the protein and reducing the carbohydrate content. This makes it an ideal option for post-workout recovery or as a satisfying high-protein snack.

Full-Fat vs. Low-Fat Options

For those aiming for a calorie surplus to build mass, full-fat Greek yogurt is an excellent choice. It provides more calories per serving from healthy fats, aiding in meeting higher energy requirements. Full-fat yogurt also helps with the absorption of fat-soluble vitamins. However, if your primary goal is lean bulking, a low-fat or non-fat Greek yogurt will provide high protein with fewer calories, allowing you to control your macros more precisely.

Icelandic Skyr

Similar to Greek yogurt, Icelandic Skyr is a strained, high-protein dairy product with a thick consistency. It often boasts an even higher protein concentration than Greek yogurt, with some varieties offering up to 11 grams of protein per 100 grams. It is also typically low in fat and sugar, making it another solid choice for muscle-building goals.

Nutrient-Dense Additions to Your Yogurt

While yogurt alone is beneficial, adding other ingredients can turn it into a complete, high-calorie meal perfect for bulking. These additions boost the caloric density and provide a broader spectrum of nutrients.

Nut Butters: A tablespoon or two of almond or peanut butter can add a significant calorie boost from healthy fats and extra protein.
Seeds: Chia seeds, flax seeds, and hemp hearts add protein, healthy fats, and fiber.
Nuts: Chopped walnuts, almonds, or pecans provide calories, healthy fats, and a satisfying crunch.
Oats or Granola: For added carbohydrates and calories, mix in oats or a high-quality granola.
Protein Powder: For a truly protein-packed meal, blend in a scoop of your favorite whey or casein protein powder.
Fruits: To increase carbs and add vitamins, mix in frozen berries, sliced bananas, or dried fruit.

Comparison of Yogurts for Bulking


Yogurt Type	Protein (per 170g)	Fat (per 170g)	Primary Bulking Benefit	Notes
Greek Yogurt (Plain)	15-20g	0-10g+	High protein concentration	Excellent all-rounder, macros depend on fat percentage.
Icelandic Skyr	~18-20g	Low	Extremely high protein	Great for lean bulking due to low fat/sugar.
Full-Fat Greek Yogurt	15-20g	Higher	High calorie density	Ideal for a caloric surplus, more satisfying.
Regular Yogurt (Plain)	~6-9g	Varies	Gut health, calcium	Lower protein, less filling for bulking.
Kefir (Plain)	~10g	Varies	Probiotics, liquid calories	Great for high-calorie smoothies.

Timing Your Yogurt Consumption for Optimal Gains

Strategic timing can maximize the muscle-building benefits of yogurt.

Post-Workout: Within an hour of resistance training, your body is primed to absorb nutrients. A Greek yogurt bowl with added protein powder and carbs is a perfect post-workout meal to kickstart muscle repair and growth.
Before Bed: The casein protein found in yogurt is slow-digesting, providing a steady stream of amino acids to your muscles as you sleep. A bowl of Greek yogurt before bed helps prevent muscle protein breakdown during your fast.
Snack Between Meals: Use yogurt as a high-protein, calorie-dense snack to hit your daily macro goals. It helps keep you full and provides a sustained energy release between larger meals.

How to Build a High-Calorie Yogurt Bowl

A simple yet effective way to use yogurt for bulking is to create a customized high-calorie bowl. Start with a base of plain full-fat Greek yogurt or Skyr. Add a scoop of whey or casein protein powder and mix thoroughly until smooth. Then, load it up with your chosen additions: a generous handful of mixed nuts, a scoop of peanut butter, a drizzle of honey, and some chopped fruit. This can easily become a 500-800 calorie meal packed with everything your body needs for recovery and growth.

Conclusion

For those aiming to bulk up, the best yogurt is unequivocally a high-protein, plain Greek yogurt or Icelandic Skyr. These varieties provide the concentrated protein and essential amino acids necessary for muscle protein synthesis. By strategically choosing full-fat or low-fat versions and adding nutrient-dense toppings like nut butters, nuts, seeds, and protein powder, you can easily create high-calorie, muscle-building meals. Properly timed consumption, especially post-workout and before bed, ensures a constant supply of muscle-repairing nutrients. Incorporating the right yogurt into your diet is a simple, effective, and delicious way to fuel your gains and achieve your bulking goals. For more expert nutrition tips, consider consulting a registered dietitian to craft a personalized plan.

References

Greek Yogurt and 12 Weeks of Exercise Training on Strength ... 14 Best Foods to Build Muscle, and What to Avoid - GoodRx Top 5 muscle-building foods - Healthspan Elite Benefits of Consuming Protein Before Bed for Muscle Growth - Health What Is The Best Time To Eat Yogurt? - InstaCare 8 health benefits of Greek yogurt - Medical News Today Greek yogurt vs. regular yogurt: Which one is healthier? - Times of India 10 Best Foods For a Clean Bulk - Naked Nutrition Benefits of full cream yogurt compared to low fat yogurt - orchardfood.co.za Low Fat vs. Full Fat Yogurt : r/Fitness - Reddit How Much Protein Is In Yoghurt Per 100g? - Arla Foods Power Protein Yogurt With Whey & Flax - Food.com 3000 Calorie Shake (126g Protein) - Recipe - Lemon8-app Lemon Lime Yogurt - Recipe - Unjury Greek Yogurt with Protein Powder - Recipe - My Fitness Pal Greek yogurt with honey and nuts - Recipe - MyFitnessPal

Frequently Asked Questions

For bulking, full-fat yogurt is generally better as it provides a higher calorie density from healthy fats, making it easier to achieve a caloric surplus. However, low-fat yogurt can be used for 'lean bulking' if you want to increase protein while managing overall calories.

The best times are post-workout, to aid in immediate muscle repair and recovery, and before bed, to provide a slow-release of casein protein overnight for sustained muscle growth.

Yes, adding a scoop of whey or casein protein powder to your yogurt is a highly effective way to significantly boost its protein content, making it an even more potent muscle-building snack.

For a higher calorie content, mix in nut butters (almond, peanut), seeds (chia, flax), chopped nuts (walnuts, almonds), and oats or granola. Dried fruit can also add extra carbohydrates.

While regular yogurt is nutritious, Greek yogurt is superior for bulking because its straining process yields a much higher protein concentration per serving. You would need to eat significantly more regular yogurt to get the same protein benefits.

Flavored yogurts often contain high amounts of added sugars, which can hinder progress. It's best to use plain, unsweetened yogurt and add your own natural sweeteners like honey or fruit to control the sugar content.

Yes, yogurt contains probiotics, which are beneficial bacteria that promote a healthy gut. A healthy gut is crucial for nutrient absorption and overall health, especially during an intense training and eating regimen.

The amount depends on your specific macro goals. However, incorporating one to three servings of high-protein yogurt daily, especially around workouts, can effectively contribute to meeting your protein and calorie needs for muscle growth.