Which Yogurt is Highest in Protein? A Guide to Strained and Enhanced Options

October 14, 2025 •

4 min read

According to nutritional data, Icelandic Skyr typically offers a higher protein concentration than traditional Greek yogurt per 100g, but specialized brands can exceed both with up to 25 grams per serving. Finding the yogurt with the most protein depends on understanding production methods and checking nutrition labels, rather than assuming all varieties are equal.

Quick Summary

This guide compares yogurt types like Icelandic Skyr and Greek yogurt, explaining how straining increases protein content. It also highlights specific brands that use ultra-filtered milk or added whey to boost protein levels, helping consumers make informed choices.

Key Points

Enhanced brands offer highest protein: Brands like Ratio and Oikos Pro use added whey or ultra-filtered milk to deliver up to 25 grams of protein per serving.
Icelandic Skyr is a top naturally high-protein option: With more straining than Greek yogurt, Skyr typically provides a slightly higher protein concentration per 100g.
Read the label for added sugars: Plain, nonfat or low-fat yogurts often have less sugar, while many flavored versions can be high in added sweeteners.
Greek yogurt is a reliable high-protein choice: High-quality Greek yogurt like Fage provides a significant protein boost (e.g., 16g per 5.3oz) and is very versatile.
Choose 'live and active cultures' for gut health: Probiotics in yogurt aid digestion and overall health, so ensure your chosen product includes them.
Protein helps with satiety and muscle support: The high protein content in strained yogurts promotes fullness, aids muscle repair, and helps with weight management.

Understanding How Protein Content Varies

Not all yogurts are created equal when it comes to protein. The protein density of a yogurt largely depends on its processing. The highest protein options are typically produced through a straining process that removes much of the watery whey, leaving behind a thicker, more protein-concentrated product.

Strained Yogurts: Greek yogurt and Icelandic skyr are the most common examples. Skyr is strained even more than Greek yogurt, often resulting in a slightly higher protein count and a denser texture. For instance, a 5.3-ounce serving of Siggi's nonfat skyr can contain 16 grams of protein, compared to a similar-sized plain Greek yogurt.
Enhanced Yogurts: Some brands take a different approach, adding extra protein, often whey concentrate, or using ultra-filtered milk to achieve an even higher protein content. These are formulated specifically for maximum protein delivery and are found among brands like Ratio and Oikos Pro.
Regular Yogurt: Standard, unstrained yogurt has a much lower protein concentration. For example, 100 grams of plain yogurt contains about 3.5 grams of protein, significantly less than strained varieties.

Top Contenders: A High-Protein Yogurt Comparison

For those seeking the highest protein per serving, the market offers several excellent choices. The top spot is often held by specialized products, with traditional strained yogurts close behind.

1. Ratio Protein Cultured Dairy Snack

Ratio yogurt often leads the market with an impressive protein count. A single 5.3-ounce container packs around 25 grams of protein, achieved through a combination of ultra-filtered milk and added whey protein concentrate. This makes it a top choice for those prioritizing protein intake, though some flavors use artificial sweeteners.

2. Oikos Pro High Protein Yogurt

Also a leader in enhanced protein, Oikos Pro delivers 20 grams of protein per 5.3-ounce serving. Like Ratio, it uses whey protein concentrate and is often sweetened with natural extracts like stevia, offering a solid high-protein, low-sugar option.

3. Icelandic Skyr (Siggi's, Icelandic Provisions)

Traditional Icelandic Skyr is naturally high in protein due to its rigorous straining process. Brands like Siggi's and Icelandic Provisions are known for their high-quality Skyr, offering around 16 to 17 grams of protein per 5.3-ounce serving. Skyr is also known for its thick texture and mild tanginess.

4. Fage Total 0% Plain Greek Yogurt

This nonfat Greek yogurt is a classic, providing 16 grams of protein per 5.3-ounce serving with no added sugar. Its clean ingredient list and versatility make it a dietitian favorite for use in cooking, smoothies, or with added fruit.

High-Protein Yogurt Comparison Table


Yogurt Type	Serving Size	Approximate Protein (g)	Key Characteristics
Ratio Protein	5.3 oz.	25	Ultra-filtered milk and added whey for maximum protein. Low-sugar.
Oikos Pro	5.3 oz.	20	Ultra-filtered milk and added whey. Naturally sweetened.
Icelandic Skyr	5.3 oz.	16-17	Naturally high protein from straining process. Thick, creamy texture.
Fage Total 0%	5.3 oz.	16	Strained Greek yogurt, no added sugar. Versatile.
Chobani Zero Sugar	5.3 oz.	12	Greek yogurt with zero added sugar, lactose-free option available.
Regular Yogurt	5.3 oz.	~5-6	Unstrained, lower protein concentration.

How to Choose the Right High-Protein Yogurt for You

Choosing the best yogurt isn't just about the highest protein number; it involves considering your dietary needs and preferences.

Prioritize a clean ingredient list: Look for live and active cultures for gut health and minimal added sugar. Plain, unflavored varieties are your safest bet, allowing you to add your own healthy toppings like fruit, nuts, or seeds.
Consider your health goals: If muscle building or intense satiety is your goal, ultra-filtered or whey-added options like Ratio or Oikos Pro might be ideal. For balanced nutrition and gut health, a high-quality Greek yogurt or Skyr is an excellent choice.
Watch out for additives: Be mindful of artificial sweeteners and thickeners. Reading the label to find a yogurt with a short, recognizable ingredient list is a good rule of thumb. Some brands use natural sweeteners like stevia or monk fruit, which are preferable to artificial ones like sucralose.

The Health Benefits of High-Protein Yogurt

Beyond simply being a filling snack, high-protein yogurt offers numerous health advantages:

Increased Satiety: Protein helps you feel full for longer, which can prevent overeating and aid in weight management. This is due to its effect on hormones that regulate appetite.
Muscle Maintenance and Growth: Protein is crucial for repairing and building muscle tissue, especially after exercise. High-protein yogurt provides a blend of fast-digesting whey and slow-digesting casein, making it great for muscle growth and recovery.
Gut Health: Many high-protein yogurts contain live and active cultures, or probiotics, which support a healthy gut microbiome and aid digestion.
Bone Health: As a dairy product, yogurt is a good source of calcium, which, along with other vitamins, supports strong bones.

Outbound Link

For more in-depth nutritional information on food comparisons, see the resource provided by Johns Hopkins Medicine.

Conclusion

For those seeking the absolute highest protein content in yogurt, brands like Ratio and Oikos Pro, which are enhanced with added protein, are the clear winners. However, naturally strained Icelandic skyr and traditional Greek yogurt remain excellent, nutrient-dense choices with substantial protein levels, often with fewer added ingredients. Ultimately, the best high-protein yogurt is one that meets your specific nutritional needs, aligns with your health goals, and fits your taste preferences. Always check the label for protein count and added sugars to make an informed decision for your diet.

Frequently Asked Questions

Both Greek yogurt and Skyr are strained dairy products, resulting in a thicker consistency and higher protein content than regular yogurt. However, Skyr is typically strained further and made with nonfat milk, giving it an even denser texture and often a slightly higher protein count.

Yes, many brands offer flavored high-protein yogurt options, but it is important to check the label for added sugars. Flavored varieties often contain significantly more sugar than plain versions, and some use artificial sweeteners.

Yes, high-protein yogurts are beneficial for weight management because the protein helps increase satiety, meaning you feel full for longer. This can help reduce overall calorie intake throughout the day.

While most plant-based yogurts are naturally lower in protein than dairy versions, some brands fortify their products with plant-based protein sources like pea or soy. Always check the nutrition facts, as protein levels vary widely.

Ultra-filtered milk yogurt is made from milk that has gone through a filtration process to remove some of the sugar and water while concentrating the natural protein. This technique results in a higher protein-to-calorie ratio without relying on added protein powders.

Even if you start with a high-protein yogurt, you can further boost its protein content by mixing in protein powder, nut butter, seeds (like chia or flax), or nuts. This also adds healthy fats and fiber.

Consuming high-protein yogurt after a workout helps with muscle repair and recovery. The blend of fast-absorbing whey and slow-digesting casein protein in dairy yogurt makes it an excellent choice for replenishing your body.