Which Greek Yogurt is High in Protein? Top Brands & Guide

November 25, 2025 •

4 min read

Greek yogurt's straining process can yield nearly double the protein of regular yogurt, making it a superior choice for satiety and muscle support. Knowing which Greek yogurt is high in protein is key for individuals looking to maximize their protein intake, whether for fitness, weight management, or simply a healthier diet.

Quick Summary

This guide provides a detailed breakdown of high-protein Greek yogurt brands, explaining what to look for on nutrition labels and comparing popular options. It helps you select the best yogurt for your specific dietary needs, focusing on protein content and overall nutritional profile.

Key Points

Check the Label: For the highest protein content, look for brands like Oikos Pro (20g) or Fage Total 0% (approx. 18g) per 5.3-ounce serving.
Strain for More Protein: Greek yogurt is naturally higher in protein than regular yogurt because it's been strained to remove whey, concentrating the protein.
Beware of Added Sugars: Many flavored Greek yogurts contain high amounts of added sugar. Opt for plain, unsweetened varieties and add your own fruit for a healthier option.
Supports Weight Management: The high protein content in Greek yogurt promotes satiety, helping you feel full longer and potentially aiding in weight loss efforts.
Consider Your Goals: Choose non-fat options for fewer calories or full-fat for a creamier texture and increased satiety, depending on your dietary needs.
Don't Forget Probiotics: High-protein Greek yogurt often contains live and active cultures, which are beneficial for digestive health.

The Science Behind High-Protein Greek Yogurt

Greek yogurt, also known as concentrated or strained yogurt, earns its reputation for being protein-dense through a simple yet effective process. Unlike regular yogurt, which is simply fermented milk, Greek yogurt is strained multiple times to remove excess whey, lactose, and water. The result is a much thicker, creamier product with a more concentrated nutritional profile. This concentration is why Greek yogurt typically contains 15 to 20 grams of protein per 6-ounce serving, far surpassing the 8 to 10 grams found in traditional yogurt.

Beyond the protein, this straining process also results in lower carbohydrate and sugar content, making Greek yogurt a favorite among those following low-carb diets or monitoring their blood sugar. However, some calcium is lost along with the whey, so it’s worth noting that regular yogurt retains more calcium per serving.

Benefits of a High-Protein Snack

Incorporating a high-protein snack like Greek yogurt into your daily diet offers numerous health advantages.

Muscle Growth and Repair: Protein is fundamental for building and repairing muscle tissue. Consuming high-protein Greek yogurt after a workout provides the amino acids necessary for muscle protein synthesis.
Increased Satiety: Protein is the most filling of the macronutrients. The high protein content helps you feel fuller for longer, which can prevent overeating and aid in weight management.
Boosted Metabolism: Digesting protein requires more energy than digesting fats or carbohydrates, a phenomenon known as the thermic effect of food. A high-protein diet can help boost your resting metabolism.
Improved Gut Health: Many Greek yogurts contain live and active cultures, or probiotics, which are beneficial bacteria that support a healthy gut microbiome and aid digestion.
Bone Health: Greek yogurt contains important nutrients like calcium and phosphorus, which are vital for maintaining strong, healthy bones.

Decoding the Label: How to Pick the Best Option

When shopping for high-protein Greek yogurt, don't just grab the first one you see. A few key considerations will help you make the best choice for your dietary needs:

Check the protein content per serving. Aim for a brand that offers at least 15 grams per 5.3-ounce or 6-ounce serving. Some brands, like Oikos Pro, offer as much as 20 grams in a single cup.
Look for low or no added sugar. Many flavored yogurts are loaded with sugar, which can negate the health benefits. Opt for plain, unsweetened varieties and add your own toppings, such as fresh berries, nuts, or a drizzle of honey, to control sweetness.
Be mindful of fat content. Greek yogurt comes in non-fat, low-fat, and full-fat versions. Non-fat is great for calorie-conscious diets, while full-fat provides more satiety and flavor. Choose based on your overall dietary goals.
Look for the Live & Active Cultures (LAC) seal. This seal guarantees a significant amount of beneficial probiotics, essential for gut health.

Comparison of High-Protein Greek Yogurt Brands

Here is a comparison of some of the most popular high-protein Greek yogurt brands available on the market:


Brand	Style	Protein (per 5.3 oz)	Added Sugar	Notable Feature
Oikos Pro	Non-Fat	20g	No	Highest protein concentration
Fage Total 0%	Non-Fat	~18g	No	Traditional strained recipe, no additives
Chobani Non-Fat Plain	Non-Fat	~15g	No	Accessible, widely available
Siggi's Skyr	Non-Fat	15g	Low (for flavored)	Icelandic-style, thicker texture
Oikos Triple Zero	Non-Fat	15g	No	No fat, no added sugar, no artificial sweeteners
Kite Hill Greek-Style	Dairy-Free	17g	No	Plant-based (almond milk) option
Ratio Keto Friendly	Dairy Snack	~15g	No	Designed for keto diets

In-Depth Look at Top Contenders

Oikos Pro stands out for anyone prioritizing maximum protein per serving. With a whopping 20 grams in a small cup, it's an ideal choice for post-workout recovery or a filling snack. Its straightforward, non-fat formula avoids added sugars and artificial ingredients, keeping the focus on pure protein.

Fage Total 0% Plain is a classic for a reason. Using a traditional straining method, Fage produces an exceptionally thick and tangy yogurt with a high protein count. It contains no additives, appealing to those who prefer a pure, traditionally-made product.

Chobani Non-Fat Greek Yogurt is a staple in most grocery stores. Its consistent quality and solid protein content of around 15 grams per cup make it a reliable and affordable option. It serves as a versatile base for both sweet and savory applications.

For those seeking a different texture and flavor, Siggi's Skyr offers an authentic Icelandic experience. Though technically a strained cheese, it functions like a Greek yogurt and boasts a thick, creamy consistency with 15 grams of protein per serving.

For plant-based eaters, Kite Hill Greek-Style provides a high-protein, dairy-free alternative made from almond milk. With 17 grams of protein, it proves that you don't need dairy to get a protein boost from a Greek-style product.

Conclusion: Finding the Right High-Protein Greek Yogurt

Choosing which Greek yogurt is high in protein ultimately depends on your personal preferences and dietary goals. For the highest protein punch, brands like Oikos Pro are the clear winner. For those who prioritize traditional processing, Fage Total is an excellent choice. If budget is a major factor, Chobani offers a great balance of protein and cost. Plant-based dieters have excellent options like Kite Hill Greek-Style. The key is to check the nutrition label, compare brands, and prioritize plain, unsweetened versions to avoid unnecessary sugar. By doing so, you can effectively leverage Greek yogurt as a powerhouse ingredient for muscle building, weight management, and overall health. To further explore the benefits of yogurt, consult reputable health resources like Healthline for more in-depth information on its nutritional value and health impacts.

Healthline: Greek Yogurt Benefits

Frequently Asked Questions

Greek yogurt is high in protein because it undergoes a straining process that removes liquid whey, lactose, and water. This concentrates the remaining milk solids, resulting in a denser, thicker yogurt with a much higher protein content per serving compared to regular yogurt.

Not necessarily. The straining process concentrates both protein and fat. The primary factor for higher protein is the concentration, not the fat content. Non-fat and full-fat versions from the same brand may have very similar protein levels, but different calorie counts.

Brands like Oikos Pro are known for having some of the highest protein concentrations, with up to 20 grams per 5.3-ounce serving. Other top contenders include Fage Total 0% and Siggi's Skyr.

While often compared, Icelandic skyr is a distinct dairy product. Like Greek yogurt, it is strained to be thick and high in protein, but it is traditionally made with a different set of cultures and can be even thicker and higher in protein than some Greek yogurts.

Yes. Many high-protein Greek yogurt brands, including Oikos Pro and Fage Total, offer plain, unsweetened versions with no added sugars. These are the healthiest choices, allowing you to control the sweetness yourself.

High-protein Greek yogurt can assist with weight loss by increasing satiety, or the feeling of fullness. This helps reduce overall calorie intake by minimizing cravings and preventing overeating, while also supporting muscle mass.

Yes. Brands like Kite Hill offer Greek-style plant-based yogurts made from almond milk that are specifically formulated to be high in protein, providing a comparable option for those who are dairy-free or vegan.