Which has more protein, milk or Greek yogurt? A detailed nutritional comparison

October 5, 2025 •

4 min read

Per serving, Greek yogurt often contains double the amount of protein found in milk, a direct result of its production process. We explore exactly which has more protein, milk or Greek yogurt, and detail the key nutritional differences that can influence your dietary choices and health objectives.

Quick Summary

Greek yogurt consistently contains more protein per serving than milk because of its concentrated nature. The straining process removes excess liquid whey, resulting in a denser, higher-protein, and lower-lactose product. This makes Greek yogurt an excellent choice for boosting satiety, aiding muscle repair, and supplementing a high-protein diet.

Key Points

Higher Protein in Greek Yogurt: Due to the straining process that removes liquid whey, Greek yogurt has a significantly higher protein concentration per serving than milk.
Lower in Sugar: The straining process also removes lactose, the milk sugar, resulting in Greek yogurt having a lower carbohydrate and sugar content compared to milk.
More Calcium in Milk: While Greek yogurt provides calcium, some of this mineral is lost with the whey during straining, making milk a superior source of calcium per serving.
Probiotics for Gut Health: Greek yogurt is a fermented food packed with live and active cultures, providing beneficial probiotics that support digestive health, unlike unfermented milk.
Promotes Satiety: The higher protein content in Greek yogurt can increase feelings of fullness, which can be beneficial for weight management and controlling appetite.
Versatile Uses: Greek yogurt's thicker consistency makes it ideal for dips, sauces, and snacks, while milk is better for baking, drinking, and adding to cereal.

The Core Difference: How Greek Yogurt is Made

The fundamental reason for the protein difference between milk and Greek yogurt lies in their manufacturing process. Both products begin with milk and are fermented with live bacterial cultures. However, after fermentation, Greek yogurt undergoes an additional step: straining. This process removes the liquid whey, concentrating the remaining milk solids, which include fats and protein, to create a much thicker and denser product.

The Straining Process Explained

Regular yogurt: Fermented milk is cooled and packaged, retaining much of the original whey and resulting in a thinner, milder-tasting product.
Greek yogurt: The fermented product is strained multiple times through a mesh or cheesecloth. This process removes a significant portion of the liquid whey, which contains water, lactose (milk sugar), and some minerals. What is left behind is a concentrated, protein-rich substance with a thick, creamy texture and a tangy flavor profile.
Protein fortification: Some commercial Greek-style yogurts may not be strained and instead use thickeners or added protein concentrates to achieve a higher protein count and thicker texture. It is always best to check the label for 'live and active cultures' and ingredient transparency if choosing a traditional product is a priority.

Comparative Protein Content: A Closer Look

When comparing plain, low-fat versions of both milk and Greek yogurt, the difference in protein is significant. For example, a 200-gram serving of low-fat Greek yogurt can contain nearly 20 grams of protein, whereas a comparable serving of milk offers closer to 7-8 grams. This makes Greek yogurt a powerful tool for those looking to increase their protein intake without significantly increasing their caloric load.

Protein is a vital macronutrient that plays a crucial role in building and repairing muscle tissue, supporting the immune system, and increasing satiety. The slow-digesting casein protein in both milk and yogurt is particularly beneficial for muscle repair and growth, especially when consumed after a workout.

Greek Yogurt vs. Milk Nutritional Comparison (per 200g serving of low-fat versions)


Nutrient	Low-Fat Greek Yogurt	Low-Fat Milk
Protein	~19.9 g	~7-8 g
Carbohydrates	~7.9 g	~10 g
Sugars	~7.1 g	~10 g
Fat	~3.8 g	~3.0 g
Calcium	~230 mg (23% DV)	~360 mg (36% DV)

Beyond Protein: Other Key Nutritional Differences

While protein content is a major distinguishing factor, other nutritional aspects vary as well.

Carbohydrates and Sugar

Because the straining process removes some of the lactose, Greek yogurt has a lower carbohydrate and sugar content than milk. This is particularly relevant for individuals managing blood sugar levels or following a low-carb diet. Milk, with its higher lactose content, contains more naturally occurring sugars.

Calcium Content

Interestingly, milk is generally higher in calcium than Greek yogurt, as some of this essential mineral is lost with the whey during straining. Milk is a well-established source of calcium, crucial for bone health. While Greek yogurt still provides a good amount, those primarily focused on calcium intake might consider regular milk or look for fortified Greek yogurt brands.

Probiotics

As a fermented food, Greek yogurt is an excellent source of probiotics, the beneficial bacteria that support a healthy gut microbiome. This can aid in digestion and potentially support the immune system. While milk contains beneficial nutrients, it does not offer the same probiotic benefits as yogurt, unless it is a fermented milk product like kefir.

Vitamin D

Milk is often fortified with Vitamin D, which is essential for calcium absorption. Yogurt may or may not be fortified, so it's important to check the nutrition label if Vitamin D is a priority for you.

How to Incorporate Greek Yogurt and Milk into Your Diet

Choosing between Greek yogurt and milk often comes down to individual dietary needs and preferences. Both are valuable components of a healthy diet. Consider these uses:

Greek Yogurt Uses:

High-protein snack: A single serving provides substantial protein to keep you full and energized.
Smoothie booster: Add a scoop to thicken your smoothies and increase the protein content without added sugar.
Versatile ingredient: Use it as a base for creamy dips like tzatziki, as a substitute for sour cream, or in marinades for tenderizing meat.
Breakfast bowl: Top with nuts, seeds, and fresh fruit for a nutritious and filling start to the day.

Milk Uses:

Hydration: A simple, hydrating beverage that provides calcium and vitamin D.
Cereal and coffee: A classic and easy way to add dairy to your breakfast or morning routine.
Baking: A staple ingredient for adding moisture and richness to many baked goods.
Post-workout drink: Chocolate milk is a classic post-workout drink for a combination of protein and carbohydrates that aids in muscle recovery.

Conclusion: Choosing the Right Dairy for Your Diet

In the debate over which has more protein, milk or Greek yogurt, the answer is clear: Greek yogurt is the undisputed winner on a per-serving basis due to its concentration through straining. This higher protein content offers distinct advantages, such as increased satiety and enhanced support for muscle repair, making it a preferred choice for athletes or those focused on weight management. However, milk offers its own set of benefits, particularly its higher calcium content and versatility in recipes. Ultimately, the best option depends on your specific nutritional goals. Both milk and Greek yogurt can and should have a place in a balanced, healthy diet, as they each contribute unique benefits to overall well-being. For maximum nutritional impact, consider integrating both into your routine based on your needs throughout the day.

For more insights on the nutritional benefits of dairy products, refer to resources from reputable health organizations.

Healthline: Greek Yogurt vs. Regular Yogurt: What's the Difference?

Frequently Asked Questions

Greek yogurt has more protein than milk because it is strained to remove the liquid whey. This process concentrates the milk solids, resulting in a product with a much higher protein density per serving.

Greek yogurt is generally better for muscle building due to its higher protein content, which provides a concentrated source of amino acids needed for muscle repair and growth. Its slow-digesting casein protein is excellent for post-workout recovery.

Greek yogurt is often better for weight loss because its high protein content helps increase satiety and reduce appetite, which can help manage calorie intake. However, both are nutritious options, and the best choice depends on overall dietary context.

Yes, Greek yogurt contains less sugar than milk because the straining process removes a significant amount of lactose, which is the natural sugar found in milk.

Milk typically has more calcium per serving than Greek yogurt. Some of the calcium is lost when the whey is strained out of the yogurt. For optimal calcium intake, milk can be a better choice.

Yes, Greek yogurt, being a fermented food, contains live and active probiotic cultures that promote a healthy gut microbiome. Unfermented milk does not offer the same probiotic benefits.

You can often substitute Greek yogurt for milk in recipes where a thicker consistency is desired, such as in dips, sauces, or baking to add moisture and protein. However, it is not a direct substitute for drinking or in recipes where a thinner liquid is needed.