What Kind of Yogurt is Best for Protein? A Complete Guide

November 23, 2025 •

4 min read

Greek yogurt has about double the protein of regular yogurt, thanks to its straining process. Knowing what kind of yogurt is best for protein can help you meet your nutritional goals, whether for muscle building, weight management, or a satisfying snack.

Quick Summary

Greek and Icelandic yogurts provide the most protein due to straining. Compare their protein levels, learn how to spot high-protein varieties, and get tips for boosting protein with simple add-ins.

Key Points

Strained yogurts offer the most protein: Greek yogurt and Icelandic skyr are strained to remove whey, concentrating the protein and resulting in a thicker, higher-protein product.
Skyr often has the highest protein density: Traditionally made from skim milk and heavily strained, skyr is one of the highest protein and lowest fat dairy options available.
Plain and unsweetened is best: Avoid high added sugars found in many flavored yogurts by choosing plain Greek or skyr and adding your own fresh fruit or natural sweeteners.
Boost with additional protein: Mix-ins like protein powder, nuts, seeds, and nut butter can further amplify the protein content of your yogurt bowl.
High-protein yogurt aids weight management: The increased protein in strained yogurts promotes satiety and helps control appetite, which can be beneficial for weight loss efforts.
Check the nutrition label: Protein content can vary by brand, so always read the label to compare specific products and avoid hidden sugars.

Comparing the Top Contenders

When it comes to boosting protein intake through yogurt, not all types are created equal. The most significant factor determining a yogurt's protein content is its manufacturing process. Traditional yogurts, including American-style and stirred varieties, are unstrained, resulting in a thinner consistency and lower protein density. In contrast, Greek yogurt and Icelandic skyr are both strained, removing the watery whey and leaving behind a thicker, more concentrated product with a higher percentage of protein by weight.

The Power of Strained Yogurt: Greek vs. Skyr

Greek Yogurt

Greek yogurt is made by straining regular yogurt to remove excess whey, which concentrates the protein and produces a thick, creamy texture with a distinct tang. A typical 6-ounce (170g) serving of plain, nonfat Greek yogurt can offer around 15–20 grams of protein, making it an excellent source for muscle recovery and satiety. While traditional Greek yogurt is known for its high protein, some flavored varieties have higher sugar content, so it's always wise to check the nutrition label.

Icelandic Skyr

Skyr is a cultured dairy product from Iceland with an even thicker and creamier consistency than Greek yogurt. It is also strained, and its traditional preparation uses skim milk, making it almost fat-free. Skyr often contains a slightly higher protein concentration than Greek yogurt. A 5.3-ounce (150g) serving can deliver up to 15-20 grams of protein, or roughly 11 grams per 100 grams, positioning it as one of the best choices for protein density.

Regular Yogurt

Regular, unstrained yogurt contains the lowest protein content of the three. It has a thinner consistency and milder flavor. A 100-gram serving of plain whole-milk yogurt typically contains only 3.5 grams of protein, although low-fat or fat-free versions may have slightly more. Regular yogurt is still a good source of calcium and probiotics, but those seeking a significant protein boost should opt for a strained alternative.

Comparison Table: Protein in Yogurt Types


Yogurt Type	Serving Size (approx.)	Protein Content (approx.)	Consistency	Notes
Regular Yogurt	6 oz (170 g)	6–9 g	Thinner, looser	Often higher in sugar and carbs in flavored versions.
Greek Yogurt	5.3-6 oz (150-170 g)	15–20 g	Thick, creamy, tangy	Best to choose plain, unsweetened to avoid added sugar.
Icelandic Skyr	5.3 oz (150 g)	15–20 g	Very thick, dense, creamy	Traditionally fat-free, offering high protein for fewer calories.
Protein-Enhanced	Varies by brand	20–25 g+	Ranges, can be thick	Made with added whey protein concentrate. Check for added sugars.

How to Maximize Your Yogurt's Protein Content

Even the best protein-rich yogurts can be enhanced further. Adding mix-ins is a simple way to increase both the protein and nutrient profile of your snack. For a protein boost beyond what the yogurt naturally provides, consider these options:

Mix in protein powder: Stirring a scoop of unflavored or flavored whey or plant-based protein powder into plain Greek yogurt or skyr is one of the most effective ways to boost protein. This can create a thick, pudding-like consistency and add an extra 20+ grams of protein.
Add nuts and seeds: A handful of almonds, walnuts, hemp seeds, or pumpkin seeds can add several grams of protein, along with healthy fats and fiber. This combination promotes fullness and satiety.
Stir in nut butter: A tablespoon of peanut butter or almond butter adds a creamy texture and about 7-8 grams of protein. Always check for varieties with minimal added sugar.
Incorporate cottage cheese: For a truly protein-packed parfait, mix in a few tablespoons of cottage cheese for an extra dose of casein protein.

Beyond Protein: Why Choose High-Protein Yogurt?

Choosing a high-protein yogurt offers more than just muscle fuel. The concentrated protein can help with weight management by increasing satiety and reducing appetite-stimulating hormones. Plain varieties of Greek yogurt and skyr also contain lower amounts of carbohydrates and sugars compared to their flavored counterparts, making them suitable for low-carb diets. Like other yogurts, these strained versions also contain beneficial live and active cultures, or probiotics, that support gut health and digestion. A balanced gut microbiome is linked to numerous health benefits, from improved immunity to mental well-being. Learn more about the overall health benefits of yogurt from Healthline's guide: Health Benefits of Yogurt.

Conclusion

When deciding what kind of yogurt is best for protein, the clear winners are Greek yogurt and Icelandic skyr due to their straining process. Both offer a dense, creamy texture and significantly more protein per serving than regular yogurt. For the absolute maximum protein, fortified brands or simply stirring in protein powder are your best bet. Always opt for plain, unsweetened versions to control sugar intake and add your own healthy mix-ins like nuts, seeds, or berries for extra flavor and nutrients. By making a mindful choice, you can easily turn your yogurt into a powerful tool for achieving your health and fitness goals.

Frequently Asked Questions

Both Greek yogurt and skyr are excellent high-protein options, but skyr often has a slightly higher protein content per serving and is traditionally fat-free. The best choice depends on personal preference for taste, texture, and other nutritional factors like fat content.

Many flavored yogurts contain significant amounts of added sugar, which can diminish their health benefits. For the best results, choose plain, unsweetened yogurt and add your own flavor from fruit, spices, or a touch of honey.

Yes, adding a scoop of whey or plant-based protein powder to plain yogurt is a great way to create a thick, creamy, and protein-packed snack. It’s a simple method for boosting protein content significantly.

Yes, high-protein yogurt, particularly Greek yogurt, is great for muscle building. It provides a blend of fast-digesting whey and slow-digesting casein proteins, which are excellent for muscle repair and growth, especially as a post-workout snack.

Many plant-based yogurts, like almond or coconut-based varieties, are low in protein unless specifically fortified. Look for dairy-free options made from soy or pea protein, or add protein-rich mix-ins like hemp seeds or nuts.

High-protein yogurt can aid in weight loss by increasing feelings of fullness and helping to regulate appetite, which can lead to lower overall calorie consumption. Combined with a balanced diet and exercise, it is a valuable tool for weight management.

Specific brands like Ratio Protein and Oikos Pro are formulated to have the highest protein content, often providing 20-25 grams or more per serving through added protein concentrates. Icelandic skyr and traditional Greek yogurt are also naturally very high in protein.