Which Yogurt Has the Most Protein and No Sugar?

December 21, 2025 •

4 min read

According to a study published on PMC, high-protein yogurts have gained consumer interest due to their taste, texture, and documented health benefits. Plain Icelandic Skyr is generally the winner when it comes to finding which yogurt has the most protein and no sugar. However, several other options, including plain Greek yogurt, offer excellent nutritional profiles for those seeking maximum protein without added sweeteners.

Quick Summary

This article details the top contenders for high-protein, zero-sugar yogurt, comparing Icelandic Skyr and Greek yogurt options. It provides a guide to reading nutrition labels to avoid hidden sugars and highlights the nutritional benefits of choosing unsweetened varieties.

Key Points

Icelandic Skyr is typically highest in protein: Due to its extensive straining process, plain Skyr packs the most protein per serving among common yogurt types.
Plain Greek yogurt is a close second: Plain, nonfat Greek yogurt is an excellent source of protein, often offering 15-20 grams per serving with no added sugars.
Always check the label for added sugars: Look for '0g Added Sugars' on the nutrition facts panel and read the ingredients list for sugar aliases like 'cane sugar' or 'agave nectar'.
DIY additions are best for flavor: To avoid added sugars, start with a plain, unsweetened base and add fresh fruit, nuts, or seeds for taste and extra nutrients.
Plant-based options exist: For dairy-free needs, look for unsweetened yogurts made from soy or pea protein, but be vigilant about checking labels.
High protein boosts satiety: The concentrated protein in Skyr and Greek yogurt helps you feel full longer, which is beneficial for weight management.
Both options are packed with nutrients: Regardless of which strained yogurt you choose, you'll benefit from probiotics, calcium, and vitamin B12.

Icelandic Skyr: The Protein Powerhouse

Icelandic-style yogurt, known as Skyr, consistently ranks at or near the top for protein content due to its intensive straining process. This process uses significantly more milk than regular yogurt, resulting in an exceptionally thick, creamy, and protein-dense product. A standard serving of plain, nonfat Skyr from brands like Siggi's or Icelandic Provisions can contain 17 grams of protein or more, with naturally occurring milk sugars being its only carbohydrate source. The rigorous straining also gives Skyr a less tart flavor compared to traditional Greek yogurt.

Plain Greek Yogurt: A Close Contender

Plain, nonfat Greek yogurt is another excellent choice for a high-protein, no-sugar snack. Similar to Skyr, Greek yogurt is strained to remove much of the liquid whey, concentrating the protein and creating a thicker texture. Brands like FAGE Total 0%, Chobani Plain Nonfat, and Two Good Greek Yogurt are popular for their high protein counts. A serving typically provides 15 to 20 grams of protein, often with a slightly different nutritional profile and a tangier taste than Skyr.

Decoding the Labels: What to Look For

When shopping for yogurt, it's crucial to read nutrition labels carefully to ensure you are truly getting a no-sugar product. Here's a checklist to follow:

Read the Ingredients: Always check the ingredient list for any type of added sugar. Be aware of common aliases for sugar, such as cane sugar, agave nectar, maple syrup, honey, high-fructose corn syrup, dextrose, and fruit juice concentrate.
Total vs. Added Sugars: The nutrition label will show both 'Total Sugars' and 'Added Sugars.' For a truly sugar-free product, look for 0g of 'Added Sugars.' The remaining 'Total Sugars' represent naturally occurring lactose from the milk.
Calculate Natural Sugar: A good rule of thumb is that about 5-6 grams of sugar per 100g in plain yogurt is naturally occurring lactose. Anything significantly above this indicates added sweeteners. For example, plain Skyr might list a few grams of total sugar per serving, but it's all natural lactose.

Benefits of Choosing High-Protein, No-Sugar Yogurt

Opting for unsweetened, protein-rich yogurt offers several health advantages:

Muscle Maintenance: High protein intake supports muscle growth and repair, making it an excellent choice for post-workout recovery.
Satiety and Weight Management: The high protein content helps you feel fuller for longer, which can prevent overeating and aid in weight management.
Stable Blood Sugar: Eliminating added sugars prevents blood glucose spikes and crashes, promoting more stable energy levels throughout the day.
Improved Gut Health: Many yogurts, including unsweetened varieties, contain probiotics (live and active cultures) that promote a healthy digestive system.

Plant-Based Alternatives

For those who are lactose intolerant or following a vegan diet, there are several high-protein, dairy-free options available. These alternatives are typically made from soy or pea protein and often contain no added sugar. When selecting a plant-based yogurt, it's particularly important to scrutinize the labels, as many brands add sugars to improve taste and texture. Look for options made from pea protein or fortified soy milk that explicitly state 'unsweetened' or 'plain'.

DIY High-Protein Yogurt

For ultimate control over ingredients and sugar content, making your own high-protein yogurt bowl is a simple solution. Start with a base of plain nonfat Greek yogurt or Skyr. You can then add your own flavorings without resorting to processed sugars. Add fresh berries, nuts, or seeds for natural sweetness and extra nutrients. Mixing in unflavored collagen or protein powder is another way to boost the protein content further.

Comparison of High-Protein, No-Sugar Yogurt Types


Yogurt Type	Typical Protein (per 5.3 oz)	Typical Texture	Natural Sugar Content	Notable Qualities
Icelandic Skyr (Plain, Nonfat)	17-20 grams	Very thick, dense, and creamy	Very low; naturally occurring lactose only	Exceptionally high protein, uses more milk in production
Greek Yogurt (Plain, Nonfat)	15-18 grams	Thick, tangy, and creamy	Low; naturally occurring lactose only	Highly popular, versatile for cooking and snacking
Plant-Based (e.g., Soy/Pea)	10-16 grams	Varies by brand (e.g., smooth to thick)	Varies; check for 0g added sugars	Good dairy-free option; ensure it's unsweetened

The Verdict: Which Yogurt Tops the Rest?

While both plain Skyr and plain Greek yogurt are excellent choices, Icelandic Skyr often offers a slight edge in protein content and is frequently thicker and milder in flavor. However, the best option ultimately comes down to personal preference for taste and texture. The most crucial factor is consistently choosing the plain, unsweetened varieties to avoid the pitfalls of excessive added sugar. By checking ingredient lists and added sugar counts, you can make an informed choice that supports your health goals. Regardless of your final pick, both of these strained yogurts provide a powerful, nutrient-dense base for a healthy meal or snack.

For more detailed information on comparing yogurt nutritional profiles, refer to resources like Healthline's guide on Greek versus regular yogurt.(https://www.healthline.com/nutrition/greek-yogurt-vs-yogurt)

Conclusion: Making a Mindful Choice

In conclusion, the quest to find which yogurt has the most protein and no sugar leads to a straightforward conclusion: plain Icelandic Skyr is the typical leader, with plain Greek yogurt as a very strong runner-up. Both offer significant health benefits, from promoting muscle health to aiding in weight management, due to their high protein content and lack of added sugar. The key to success is vigilant label reading to distinguish between natural lactose and harmful added sweeteners. By choosing an unsweetened variety and adding your own healthy toppings, you gain complete control over your nutritional intake and reap the maximum benefits of this versatile food.

Frequently Asked Questions

While protein content can vary by brand and serving size, plain Icelandic Skyr brands like Siggi's or Icelandic Provisions typically contain some of the highest protein levels, often reaching 17-20 grams per serving. Plain Greek yogurt brands like FAGE Total 0% and Chobani Nonfat are also top contenders.

Plain Skyr generally has slightly more protein than plain Greek yogurt. This is because Skyr is strained more heavily, concentrating the protein and resulting in a denser product. For example, a 100-gram serving of Skyr might have 10 grams of protein, while the same amount of Greek yogurt has about 9 grams.

To ensure your yogurt has no added sugar, check the nutrition label for '0g Added Sugars.' The only sugar present should be naturally occurring lactose, which will be listed under 'Total Sugars'. Also, scan the ingredients list for any added sweeteners like honey, syrups, or fruit juice concentrate.

Natural sugar in yogurt is lactose, the sugar found naturally in milk. Added sugar is any sweetener put into the yogurt during processing, such as cane sugar, high-fructose corn syrup, or fruit concentrate. The nutrition label distinguishes between these, making it easy to identify products with no added sugar.

Not necessarily. While 'plain' yogurt is a great starting point, you should still check the nutrition label. Some brands may add sweeteners to their 'plain' offerings. Always read the ingredient list to be certain.

For those with lactose intolerance, plain Greek yogurt and especially Skyr are often easier to digest due to the straining process, which removes much of the lactose. However, if your intolerance is severe, plain, unsweetened plant-based yogurts made from soy or pea protein are the best choice.

You can add flavor naturally by mixing in fresh berries, sliced fruit, a dash of cinnamon, or a small drizzle of pure maple syrup or honey for minimal sweetening. Toasted nuts, chia seeds, or a dollop of nut butter can also add flavor and texture.