Which yogurt is higher in protein?

November 3, 2025 •

3 min read

Did you know that Icelandic skyr and Greek yogurt typically contain significantly more protein per serving than regular yogurt? For those focusing on fitness, weight management, or simply seeking a more satisfying snack, understanding which yogurt is higher in protein is a key piece of nutritional information.

Quick Summary

Strained yogurts like Greek yogurt and skyr offer a denser, more protein-packed product because the watery whey has been removed. The straining process concentrates the protein, resulting in a higher concentration per serving compared to traditional yogurt.

Key Points

Strained is Best: Strained yogurts like Icelandic skyr and Greek yogurt are significantly higher in protein than regular, unstrained varieties.
Skyr is Often Highest: Due to a more rigorous straining process, traditional skyr often contains a slightly higher protein concentration than Greek yogurt.
Check Brands for Fortification: Some brands use added protein (like whey) or ultra-filtration to boost protein levels even higher than standard strained options.
Read Nutrition Labels: The specific protein content varies widely by brand, fat content, and added ingredients, so always compare labels.
Mind the Added Sugar: Plain, unsweetened yogurt is the best choice for controlling sugar intake, as many flavored varieties have high amounts of added sugar.
Boost with Toppings: You can increase your yogurt's protein and fiber content by adding nuts, seeds, and fresh fruit.

The Straining Process: A Key to Higher Protein Content

At its core, the primary reason certain yogurts boast a higher protein content is a process called straining. All yogurts start with milk and live cultures, but strained yogurts undergo an extra step where much of the liquid whey is removed. This process leaves behind a thicker, more concentrated product with a higher density of milk solids, including protein.

Greek Yogurt

Greek yogurt, also known as concentrated yogurt, is a product of this straining method. Historically made in Greece and later popularized globally, it requires a greater volume of milk to produce the same quantity of finished product as regular yogurt. The result is a thicker, tangier yogurt with a protein content that is roughly double that of its unstrained counterpart. The exact amount can vary based on brand and fat content, but a standard 6-ounce (170g) serving of nonfat Greek yogurt often contains 15 to 20 grams of protein.

Skyr (Icelandic Yogurt)

Skyr is a traditional Icelandic dairy product that is technically classified as a fresh cheese, though it is consumed like yogurt. Skyr is made by using skim milk and specific bacterial cultures, followed by an even more extensive straining process than Greek yogurt. It is this heavy straining that gives skyr its signature thick, creamy texture and pushes its protein concentration to some of the highest levels in the yogurt family. Some brands of skyr can offer 11 to 17 grams of protein per 100g, often surpassing Greek yogurt on a gram-for-gram basis.

Comparison of Yogurt Protein Content

To illustrate the difference, here is a comparison table of the approximate protein content in a 100-gram serving of various yogurt types, keeping in mind that these figures can fluctuate by brand, fat content, and added ingredients.


Yogurt Type	Protein (per 100g)	Texture	Production Method
Skyr	~11g	Very Thick, Creamy	Heavily strained skim milk
Greek Yogurt	~9.2g	Thick, Tangy	Moderately strained milk
Regular Yogurt	~3.8-4.3g	Thin, Custard-like	Unstrained fermented milk
Kefir (Drinkable)	~3.8-4.2g	Liquid, Drinkable	Fermented milk with kefir grains

Fortified and Ultra-Filtered Yogurts

Beyond the traditional straining methods, some modern yogurts are specifically engineered for higher protein. Manufacturers use techniques like ultra-filtration or add extra protein sources like whey protein concentrate to boost the nutritional profile. Brands like Ratio Protein and Oikos Pro are known for delivering exceptionally high protein, with some products reaching 20-25 grams per serving.

Choosing the Right High-Protein Yogurt for You

When selecting a high-protein yogurt, consider the following factors:

Read the label: Don't just rely on the marketing. Check the Nutrition Facts panel for the exact protein count per serving.
Beware of added sugar: Many flavored yogurts, even those high in protein, can be packed with added sugar. Opt for plain varieties and add your own fruit for natural sweetness.
Consider fat content: Both fat-free and full-fat versions of Greek yogurt and skyr are available. Your choice should align with your dietary goals. Studies show neither is inherently linked to weight gain, but lower-fat options contain fewer calories.
Prioritize live cultures: For gut health benefits, look for the 'Live & Active Cultures' seal. The beneficial probiotics aid digestion and can enhance overall wellness.
Taste and texture: Your personal preference matters. Skyr is often thicker and milder than Greek yogurt, which is known for its tanginess. Find the one you enjoy most to ensure you stick with it.

Conclusion: The Final Verdict

For those asking "which yogurt is higher in protein?", Icelandic skyr and traditional Greek yogurt are the clear frontrunners, with skyr often holding a slight edge due to its more extensive straining process. However, the landscape of high-protein yogurts is constantly evolving, with many brands now fortifying their products to achieve even higher protein levels. By understanding the production methods and carefully reading nutritional labels, you can confidently choose the best protein-packed yogurt to meet your individual dietary needs.

For more information on the various types of yogurt and their nutritional content, a helpful resource is the Yogurt in Nutrition website, which provides detailed analyses of fermented dairy products.(https://www.yogurtinnutrition.com/do-yogurts-contain-proteins/)

Frequently Asked Questions

Skyr often contains slightly more protein per serving than Greek yogurt due to a more extensive straining process during its production. However, the exact protein amount depends on the specific brand and recipe.

A standard 6-ounce (170g) serving of plain, nonfat Greek yogurt can contain between 15 to 20 grams of high-quality protein, which is roughly double the amount found in regular yogurt.

The straining process removes the watery whey from the yogurt, concentrating the remaining milk solids, which contain the protein. This results in a thicker, denser product with a much higher protein-to-volume ratio.

Protein content in plant-based yogurts varies greatly by type and brand. While some options, like those made from soy or pea protein, can be high in protein, many are not. Always check the nutrition label for the exact amount.

Brands like Ratio and Oikos Pro are frequently cited for their exceptionally high protein content, sometimes containing 20-25 grams or more per serving through ultra-filtration or added whey protein.

High-protein yogurt can be a beneficial part of a healthy diet, particularly for supporting weight management and muscle recovery due to its satiating effects. It also provides probiotics and other essential nutrients.

Adding certain toppings can increase the overall protein content of your yogurt. Ingredients like nuts, seeds, and granola, for instance, contribute additional protein, fiber, and healthy fats.