Which yogurt is best for protein? A complete guide

According to the Academy of Nutrition and Dietetics, Greek yogurt can have almost double the protein of regular yogurt. Choosing which yogurt is best for protein is a key factor for those looking to build muscle, feel fuller, or boost their daily intake.

Quick Summary

Compare high-protein yogurt types like Icelandic skyr and Greek yogurt based on straining, protein content, and key nutritional factors to choose the best option for your goals.

Key Points

• Icelandic Skyr is typically the highest in protein: Due to extra straining, skyr contains more protein per serving than both Greek and regular yogurt.

• Straining increases protein concentration: Yogurt is made higher in protein by straining off the liquid whey, concentrating the solids.

• Fortified yogurts offer the most protein: Some brands add extra milk or whey protein to create products with up to 25 grams of protein per serving.

• Always check the nutrition label: Protein content can vary significantly by brand and flavor, so reading the label is crucial for choosing the best option.

• Prioritize low-sugar options: For the healthiest choice, select plain, unsweetened yogurt to avoid unnecessary added sugars and sweetness.

Understanding the High-Protein Yogurt Landscape

Protein is a crucial macronutrient for muscle repair, growth, and overall body function. For many, yogurt is a simple and delicious way to increase daily protein intake. However, not all yogurts are created equal when it comes to protein content. The key difference lies in the production process, specifically the straining method used to remove whey, the watery part of milk. The more a yogurt is strained, the thicker it becomes and the higher its protein concentration will be.

The Contenders for Most Protein

Several types of yogurt are known for their high protein content. While Greek yogurt is the most popular, other options often provide an even greater protein punch.

• Icelandic Skyr: Often considered a step above Greek yogurt in terms of protein, Skyr is an Icelandic-style dairy product that is strained even further. It has a thicker, denser consistency and is less tangy than many Greek varieties. Traditional skyr is made from skim milk and can contain up to 11 grams of protein per 100 grams, with some varieties offering as much as 16 grams per 5.3-ounce serving.
• Greek Yogurt: This is perhaps the most well-known high-protein yogurt. It's made by straining regular yogurt to remove most of the liquid whey, resulting in a thick, creamy product. Plain Greek yogurt typically offers about 9 to 10 grams of protein per 100 grams. Some brands, like Fage Total 0% and Whole Foods 365 Plain Greek Yogurt, can provide 16 grams of protein per serving.
• Quark: A soft, fresh curd cheese popular in Europe, quark has a smooth, creamy texture similar to thick yogurt. While its protein content can vary, it is generally high and often comparable to or even higher than some Greek yogurts. It provides a less tangy flavor profile, making it very versatile for both sweet and savory dishes.
• Fortified Yogurts: Many brands now produce yogurts specifically designed to be high in protein. These may be labeled as 'Protein Yogurt' or contain added whey or milk protein concentrate to boost the total protein count. Brands like Ratio and Oikos Pro are examples, with some products delivering 20-25 grams of protein per serving.

Comparison Table: Protein Content by Yogurt Type

To illustrate the differences, here is a comparison of typical protein content per 100-gram serving for plain, unflavored varieties.

Yogurt Type	Protein (g) per 100g	Key Characteristic
Icelandic Skyr	~11g	Very thick, high protein, and less tart.
Greek Yogurt	~9-10g	Thick, creamy, and mildly tangy.
Plain Yogurt	~3.5-4.5g	Less concentrated, thinner texture.
Whole Milk Yogurt	~3.8g	Standard yogurt with higher fat.

How to Choose the Best High-Protein Yogurt

When comparing products at the store, follow these steps to ensure you're making the best choice for your health goals.

1. Read the Label: The first and most important step is to always read the nutritional information. Different brands, even for the same type of yogurt, can have wildly different protein contents. A good target for a high-protein yogurt is at least 10 grams per serving.
2. Watch for Added Sugar: Many flavored yogurts, even high-protein ones, can be loaded with added sugars. Opt for plain, unsweetened varieties whenever possible and add your own fruit or natural sweeteners like a drizzle of honey if desired. Some brands now offer zero-sugar options sweetened with alternatives.
3. Consider Fat Content: Yogurts come in full-fat, low-fat, and non-fat varieties. Higher-fat options can be creamier and more satiating. The straining process for high-protein yogurts like Skyr typically uses skim milk, making it naturally low in fat. Choose a fat level that aligns with your dietary needs.
4. Check for Live and Active Cultures: For the gut health benefits of probiotics, ensure the label indicates 'live and active cultures'. Fermented foods like yogurt promote a healthy gut microbiome, which is linked to better digestive health and overall wellness.
5. Look Beyond Just Protein: While protein is the focus, remember that yogurt also provides other valuable nutrients like calcium, potassium, and vitamin B12. Ensure your choice fits into your overall balanced diet.

Best High-Protein Yogurt Brands

Based on expert recommendations and product availability, several brands consistently rank high in protein content. Note that specific values can change, so always check the label.

• Ratio Protein Yogurt: Offers up to 25 grams of protein per serving, often made with ultra-filtered milk and added protein concentrate.
• Oikos Pro: Provides 20-25 grams of protein per serving and also contains essential amino acids.
• Siggi's Icelandic Skyr: A popular choice for non-fat, high-protein skyr, delivering a thick texture and up to 16 grams of protein per serving.
• FAGE Total 0% Milkfat Greek Yogurt: A classic, reliably high-protein Greek option with 16 grams of protein per serving.

How to Boost the Protein in Any Yogurt

Even if you don't choose the absolute highest protein option, you can easily increase the protein content of your yogurt.

• Mix in Protein Powder: A scoop of unflavored whey or plant-based protein powder can dramatically increase the protein..
• Add Nuts and Seeds: Ingredients like chia seeds, hemp hearts, and almonds provide healthy fats, fiber, and extra protein.
• Top with Nut Butter: A tablespoon of peanut or almond butter can add several grams of protein and create a creamier texture.

Health Benefits Beyond Just Protein

Beyond its muscle-building potential, high-protein yogurt offers a variety of health benefits. For one, the protein content helps increase satiety, making you feel fuller for longer, which can aid in weight management. The probiotics support a healthy gut microbiome, which is vital for digestion, immunity, and nutrient absorption. The calcium in dairy-based yogurts is also crucial for maintaining strong bones. Furthermore, some studies have linked yogurt consumption to a reduced risk of type 2 diabetes and improved heart health.

Conclusion

For those seeking the absolute highest protein content, Icelandic Skyr and specifically fortified protein yogurts like Ratio and Oikos Pro are the top contenders. However, classic Greek yogurt remains an excellent, widely available option with a substantial amount of protein. Ultimately, the best choice depends on your specific goals regarding protein, sugar, and fat content, as well as your taste preferences. By reading the nutrition label and understanding the differences between types like skyr and Greek yogurt, you can easily find the perfect, protein-packed yogurt to fit your lifestyle. For more information on the benefits of milk proteins, refer to research compiled by the National Institutes of Health.

Frequently Asked Questions

Which yogurt has the most protein: skyr or Greek yogurt?

While both are high in protein, Icelandic skyr is typically denser and contains slightly more protein per serving than most Greek yogurts due to its more extensive straining process.

Can I get enough protein from plant-based yogurts?

Some plant-based yogurts, particularly those made with pea protein or fortified with protein concentrates, can be a good source of protein. However, many plant-based options like coconut or cashew yogurt are naturally lower in protein.

Does adding protein powder to my yogurt work?

Yes, mixing a scoop of your favorite protein powder into any yogurt is a simple and effective way to significantly boost its protein content. It's a great strategy for customizing your nutrition.

Is high-protein yogurt good for weight loss?

Yes, high-protein yogurt can aid in weight loss. Protein helps increase satiety and keeps you feeling full longer, which can help reduce overall calorie intake. Greek yogurt's high protein content is especially noted for this benefit.

What's the difference in texture between skyr and Greek yogurt?

Skyr is generally thicker and denser than Greek yogurt, resulting in a very firm texture. Greek yogurt is also thick and creamy, but less so than skyr, which is strained more extensively.

Are all Greek yogurts high in protein?

Most Greek yogurts are high in protein compared to regular yogurt, but the exact amount varies by brand and fat content. Always check the nutrition label, as some brands or flavored varieties may have less protein.

What are the best high-protein yogurt brands?

Top brands consistently praised for high protein content include Ratio, Oikos Pro, Siggi's Skyr, and FAGE Total Greek Yogurt. Specific product types within these brands offer varying protein levels, so check labels for the exact amounts.

Is yogurt good for muscle growth?

Yes, yogurt is great for muscle growth. It provides high-quality proteins, including both fast-digesting whey and slow-digesting casein, which support muscle repair and growth over time. Combining it with resistance exercise is especially effective.