How to Choose the Best Greek Yogurt for Protein
Not all Greek yogurts are equal. Learn how to pick one with the most protein and least sugar - plus how Greek compares to regular and Icelandic yogurt.
Greek yogurt is one of the most protein-dense foods you can buy at a supermarket. But walk down the dairy aisle and you will find dozens of options with wildly different nutrition profiles. Here is how to choose the best one.
Why Greek Yogurt Has More Protein
Greek yogurt is made by straining regular yogurt to remove the liquid whey. This process:
- Concentrates the protein (roughly double that of regular yogurt)
- Reduces sugar (some lactose drains off with the whey)
- Creates a thicker, creamier texture
The straining is what makes Greek yogurt a standout protein source.
Greek Yogurt vs. Regular Yogurt vs. Icelandic (Skyr)
| Type (per 100g, plain) | Protein | Sugar | Calories |
|---|---|---|---|
| Regular yogurt (low-fat) | 5g | 7g | 63 |
| Greek yogurt (nonfat) | 10g | 4g | 59 |
| Greek yogurt (whole milk) | 9g | 4g | 97 |
| Icelandic skyr (nonfat) | 11g | 4g | 60 |
Data from USDA FoodData Central.
Greek yogurt has roughly twice the protein and half the sugar of regular yogurt. Icelandic skyr is similar to Greek - slightly higher in protein because it is strained even more.
What to Look for on the Label
When comparing Greek yogurts, check these three things:
1. Protein Per Serving
Aim for 15–20g of protein per individual pot (150–170g). Some yogurts labeled "Greek-style" are thickened with starch rather than straining - these have less protein. Always check the nutrition panel.
2. Added Sugar
Plain Greek yogurt has about 4–6g of sugar per 100g (naturally occurring lactose). Flavoured varieties can have 15–20g of sugar - that is 3–4 teaspoons of added sugar per pot.
Best choices:
- Plain - least sugar, most versatile
- Lightly sweetened or "less sugar" variants - typically 6–9g sugar
- Avoid: Yogurts with honey swirls, fruit compotes, or candy toppings - these are desserts
3. Fat Level
| Type | Protein per 100g | Calories per 100g |
|---|---|---|
| Nonfat (0%) | 10g | 59 |
| Low-fat (2%) | 9g | 73 |
| Whole milk (5%) | 9g | 97 |
Nonfat has the best protein-to-calorie ratio. But whole milk Greek yogurt is more satisfying and only slightly lower in protein. Choose based on your calorie budget.
How Much Protein in a Cup of Greek Yogurt?
A full cup (245g) of plain nonfat Greek yogurt provides:
- 24g protein
- 100 calories
- 7g sugar (natural lactose)
That is more protein than three eggs and about the same as a cup of cottage cheese.
Ways to Use Greek Yogurt for Protein
- Breakfast bowl - top with fruit, nuts, and a drizzle of honey
- Smoothies - blend with protein powder, banana, and berries for 40+ g protein
- Substitute for sour cream - on baked potatoes, tacos, chili
- Baking - replace butter or oil with Greek yogurt in protein baking
- Savoury dips - mix with garlic, herbs, and lemon for a high-protein dip
- Frozen "nice cream" - freeze flavoured Greek yogurt for a protein-rich dessert
The Bottom Line
The best Greek yogurt for protein is plain, nonfat or low-fat, from a brand that uses traditional straining (not starch-thickened). Look for 15–20g of protein per pot and minimal added sugar. It is one of the easiest ways to add high-quality protein to your diet - track it with Protein Pal alongside your other meals to hit your daily target.