What Type of Yogurt Has the Most Protein? A Comprehensive Guide

January 3, 2026 •

4 min read

Gram for gram, some varieties of yogurt contain significantly more protein than others. The straining process used for certain products concentrates the milk's protein, dramatically increasing the amount per serving and making them excellent choices for muscle building and satiety. This guide will explain exactly what type of yogurt has the most protein and what to look for on the label.

Quick Summary

An overview comparing the protein content of various yogurts. Learn which strained yogurts, like quark and skyr, offer the highest grams of protein per serving and how their unique production processes concentrate nutrients. Understand how to select the best high-protein option for your diet.

Key Points

Highest Protein Yogurts: Icelandic skyr and German quark are typically the highest in protein due to their extensive straining process.
Greek Yogurt: A popular and widely available high-protein option, Greek yogurt is also strained and contains significantly more protein than regular yogurt.
Read the Label: Protein content varies significantly by brand and fat percentage, so always check the nutritional label for accurate comparisons.
Prioritize Plain Varieties: Unsweetened yogurts allow you to control your sugar intake, making them a healthier choice for adding protein.
Straining is Key: The process of straining removes excess whey, which concentrates the protein and results in a thicker, denser product.
Versatile Uses: High-protein yogurts are excellent for post-workout snacks, creamy sauces, and adding a protein boost to your breakfasts and meals.

The Highest Protein Yogurts

When searching for the highest protein yogurt, the key lies in the manufacturing process. Yogurts like Greek, Icelandic skyr, and German quark are strained to remove the watery whey, leaving behind a thicker, more concentrated, and protein-dense product. While regular, unstrained yogurt typically offers 3-5 grams of protein per 100 grams, these strained varieties can deliver two to three times that amount.

Icelandic Skyr

Often leading the pack in protein content, Icelandic skyr is a very thick, cultured dairy product that requires up to four times more milk than regular yogurt to produce. For example, some brands of plain skyr contain around 11 grams of protein per 100 grams, with some reaching up to 14 grams per 150-gram serving. Its dense, creamy texture makes it a powerful and filling option, rich in high-quality casein protein.

German Quark

Quark is a fresh dairy product similar to a soft cheese that boasts an impressive protein profile. Low-fat quark often provides a significant protein advantage over other yogurts, sometimes with 12 to 14 grams per 100-gram serving. The exact protein content can vary by fat percentage, so checking the label is essential. Its smooth, custard-like texture and mild flavor make it versatile for both sweet and savory dishes.

Greek Yogurt

Greek yogurt is one of the most popular high-protein options available and is widely accessible in most grocery stores. On average, a 175-gram serving of plain Greek yogurt can contain 14 to 17 grams of protein, while some high-protein brands can offer as much as 25 grams per 150-gram serving. This is thanks to the thorough straining process that removes a large portion of the whey. The result is a thick, tangy yogurt that is excellent for smoothies, dips, and toppings.

Making a Protein-Packed Choice: What to Consider

Choosing the best high-protein yogurt depends on several factors beyond just the protein count. Consider these tips when you're at the grocery store:

Read the Label: The first place to start is the nutritional information. Compare protein content per 100 grams or per serving to get an accurate picture. Be mindful of brand-specific differences, as protein counts can vary.
Watch the Added Sugar: Many flavored high-protein yogurts contain added sugars. Opt for plain, unsweetened versions and add your own fruit, nuts, or a touch of honey to control your sugar intake.
Look for Live and Active Cultures: For digestive health benefits, choose yogurts that contain live and active cultures. These beneficial probiotics can support a healthy gut microbiome.
Mind the Fat Content: Yogurts are available in various fat percentages, from non-fat to full-fat. While non-fat versions are lowest in calories, full-fat options can increase satiety. Choose according to your dietary preferences and goals.

Comparison Table: High-Protein Yogurts (Per 100g)


Yogurt Type	Average Protein (per 100g)	Texture	Notes
Quark (Low-Fat)	12-14 g	Thick, smooth, custard-like	Similar to a soft cheese, very high in protein.
Icelandic Skyr	10-11 g	Very thick, creamy	Very low in fat; traditionally made from skim milk.
Greek Yogurt (Plain, Low-Fat)	9-10 g	Thick, creamy, tangy	Widely available; excellent for cooking and dips.
Regular Yogurt (Plain, Low-Fat)	4-5 g	Thin, spoonable	Unstrained, less protein-dense than Greek or skyr.

How to Incorporate More Protein-Rich Yogurt into Your Diet

There are countless ways to enjoy the benefits of high-protein yogurts. Here are some ideas:

Breakfast Parfait: Layer plain skyr or Greek yogurt with granola, mixed berries, and a drizzle of honey for a satisfying morning meal.
Post-Workout Smoothie: Blend quark or Greek yogurt with your favorite protein powder, spinach, and fruit for a muscle-recovery shake.
Savory Sauce: Use Greek yogurt as a base for creamy dressings, such as tzatziki, or as a healthier alternative to sour cream for topping tacos or chili.
Baking Substitute: In many baking recipes, Greek yogurt can be used as a replacement for oil, sour cream, or mayonnaise to reduce fat and boost protein.
Simple Snack: Enjoy a bowl of plain quark with a handful of almonds and a sprinkle of cinnamon for a quick, filling snack.

Conclusion

While many different types of yogurt offer nutritional benefits, if your goal is to maximize your protein intake, strained varieties are the clear winners. Specifically, German quark and Icelandic skyr often contain the highest concentration of protein per serving, followed closely by Greek yogurt. By understanding the differences in their production and checking nutritional labels, you can confidently choose the best option to support your dietary needs. Always opt for plain versions to avoid unwanted added sugars and customize with your own healthy toppings.

For more information on the nutritional properties of milk products, refer to this comprehensive resource: Nutritional Value of Yogurt as a Protein Source

Frequently Asked Questions

While Greek yogurt is a strong contender and has much more protein than regular yogurt, other varieties like Icelandic skyr and German quark often contain a higher protein concentration per serving.

Generally, skyr tends to have a slightly higher protein content than Greek yogurt, with some brands of skyr containing around 11 grams per 100 grams compared to Greek yogurt's 9-10 grams per 100 grams. Both are high-protein options.

Yes, low-fat quark often has a higher protein content than Greek yogurt. For example, some low-fat quark contains 12-14 grams of protein per 100 grams, which is more than the average 9-10 grams found in Greek yogurt.

The protein concentration is higher in yogurts that are strained to remove excess whey, the watery liquid portion of milk. This process removes water and lactose while leaving behind a dense, high-protein curd.

High-protein yogurts like Greek, skyr, and quark are generally considered a healthier option because they offer more satiating protein and typically have less sugar and carbs than unstrained varieties.

No, the protein content can vary significantly by brand and fat percentage. Always compare the nutritional facts on the label to find the best option for your needs.

You can boost the protein in your yogurt by mixing in a scoop of protein powder, adding nuts and seeds, or topping it with cottage cheese. For best results, use a high-protein base like skyr or Greek yogurt.