Is Greek yogurt good on Ozempic?

It is one of the most recommended foods for GLP-1 users, and the label backs that up: plain nonfat Greek yogurt delivers 15 to 20g of protein in 80 to 140 calories, in a small, cold, easy to finish cup. The cups on this page all meet strict verified caps on calories and sugar.

Which yogurt has the most protein for the calories?

Plain nonfat cups lead: FAGE Total 0% and BestSelf 0% deliver 16g in 80 calories, roughly 20g of protein per 100 calories, which beats most protein shakes. The table above ranks every qualifying cup on that number.

Is yogurt better than a protein shake on a GLP-1?

Neither wins outright. A shake travels better and is easier when even chewing feels like work; yogurt is cheaper per cup, adds calcium and live cultures, and reads as food rather than another bottle. Most users do best with both available and let appetite decide on the day.

How much protein do I need on Ozempic?

Research supports a minimum of 0.54g per lb (1.2g per kg) of body weight per day during GLP-1 treatment to help preserve lean mass. Our Ozempic protein calculator does the math for your weight in seconds.

Best Yogurt for Ozempic and GLP-1 Users

On Ozempic, Wegovy, Mounjaro or Zepbound, a small cup that carries real protein is one of the most practical foods there is: cold, soft, easy to finish on a suppressed appetite, and no preparation. Every cup below meets a strict, verified standard: at least 15g of protein, 180 calories or less and 8g of sugar or less. Qualifying cups are ordered by protein per 100 calories. Prefer to drink your protein? See the Ozempic shakes ranking, and if you do not know your daily protein number yet, the Ozempic protein calculator gives you one in seconds. This is nutrition information, not medical advice; follow your clinician’s guidance.

Rankings recompute automatically as new verified products are added. Tap a column to sort; product lines with multiple flavours show their best scoring flavour.

#	Product
1	Chobani 20g Protein5 flavours	20g	140	14.3g	7g	2g	190g
2	FAGE BestSelf 0%Plain Lactose Free 0%	16g	80	20g	5g	0g	150g
3	FAGE Total 0%Plain 0%	16g	80	20g	5g	0g	150g
Lose fat, not muscle: hit your protein target every day. Protein Pal is free to download.
4	Oikos Triple Zero9 flavours	15g	80	18.8g	5g	0g	150g
5	siggi's 0% Nonfat SkyrPlain	16g	90	17.8g	4g	0g	150g
6	Oikos Pro7 flavours	20g	130	15.4g	3g	0g	150g
7	Too Good & Co. Blended Yogurt6 flavours	12g	80	15g	2g	0g	150g
8	ratio PROTEIN9 flavours	25g	170	14.7g	3g	0g	150g
9	Icelandic Provisions Traditional SkyrPlain	17g	120	14.2g	3g	0g	150g

Cups marked “contains maltitol” include a sugar alcohol some people prefer to avoid. What are sugar alcohols?

Note: This page is nutrition information only, not medical advice. Nothing here is a claim that any product treats, prevents or reduces side effects of any condition or medication. Always follow your clinician’s guidance on nutrition while taking GLP-1 medications.

Why yogurt earns a place on a GLP-1

The practical problem on these medications is volume: a full meal can feel impossible, but a 150g cup usually is not. Strained yogurt delivers 15 to 20g of protein in that small volume, it is cold and mild when food aversions are running, and the cups portion themselves. Many users keep one as the fallback for days when nothing else appeals.

Why the sugar cap is 8g, not 3g

Our shake and powder caps allow only 3g of sugar, but yogurt carries naturally occurring lactose that straining does not fully remove, so a plain unsweetened cup can still show 4 to 6g on the label. The 8g cap allows for that milk sugar while still excluding the dessert flavoured cups where added sugar takes over.

One list for Ozempic, Wegovy, Mounjaro and Zepbound

Ozempic and Wegovy are semaglutide; Mounjaro and Zepbound are tirzepatide. All four suppress appetite and slow digestion, and the criteria describe the cup rather than the prescription, so the qualifying list is the same whichever one you take.

What about cottage cheese?

Cottage cheese passes the same caps easily (Good Culture carries 18g in 120 calories, Daisy 17g in 120) and many GLP-1 users tolerate it well. It is kept off this list only because it is not yogurt; it appears in our high protein dairy hub and our cottage cheese on Ozempic guide covers it directly.

The criteria, explained

Every cap has a reason, drawn from published clinical guidance where it exists (linked in the research section below). Nothing here is arbitrary, and nothing here is medical advice.

Protein floorat least 15g per serving: Clinical guidance for people on weight loss medications recommends 60 to 75g of protein per day, up to 0.68g per lb (1.5g per kg) of body weight, and describes formulated products carrying 15 to 25g of protein per serving as a useful supplement when whole food intake is not enough (Almandoz 2024). With a suppressed appetite each item has to carry real protein, so our floor sits at the top of that per serving range.
Calorie cap180 kcal or less: Appetite suppression usually means a much smaller daily intake, so every item needs to earn its place. The cap stops a single cup from taking up a disproportionate share of a reduced day.
Sugar cap8g or less: A joint clinical advisory recommends avoiding refined sugars during GLP-1 therapy, and when portions are small, sugar displaces protein without adding satiety. A label that does not state sugar fails this check; unknown is never treated as zero.
Protein densityat least 6g of protein per 100 calories: Guarantees protein leads the product rather than fillers, whatever the serving size. This is the primary ranking metric on this page: it answers how much protein you get for the calories you spend.
Fiber (ranking factor, not a cap)more is better: No minimum is required, but among qualifying products more fiber ranks higher: clinical guidance flags fiber as a priority nutrient when eating less, and it contributes to satiety.
Sugar alcohols (ranking factor, not a cap)fewer is better: Among products with equal protein scores, those without maltitol, sorbitol, xylitol, isomalt, mannitol or lactitol rank first, and products containing them are marked. This is a precaution, not a warning: a single cup is well below the doses where studies find symptoms in healthy adults, and the mark matters most for people with sensitive digestion. Erythritol is not penalised. What are sugar alcohols?
Casein (a mark, not a cap)flagged as slower digesting: Products whose first protein is casein are marked "digests slowly" rather than excluded. Casein clots in the stomach and digests slowly (Boirie 1997), and GLP-1 medications already slow gastric emptying, so some users find a casein led cup sits heavier; the research shows slower digestion and a smaller immediate muscle protein synthesis response than whey (Tang 2009), not harm.
Serving size (ranking factor, not a cap)smaller is better: A smaller cup is simply easier to finish when appetite is suppressed, so among otherwise equal products the smaller one ranks higher. The size column in the table shows grams per serving.

Why some popular cups miss the cut

Product lines where no flavour meets the criteria, and what the label analysis surfaced for each line’s closest flavour. This updates automatically as products are verified and reformulations are checked again.

Chobani Zero Sugar9 flavours checked; closest: Black Cherry
- 12g protein (needs 15g+)
FAGE Total Split Cup7 flavours checked; closest: Black Cherry
- 12g protein (needs 15g+)
- 11g sugar (cap 8g)
siggi's Lowfat Skyr7 flavours checked; closest: Black Cherry
- 11g sugar (cap 8g)
Icelandic Provisions Extra Creamy Skyr6 flavours checked; closest: Cold Brew Coffee
- 11g protein (needs 15g+)
- 10g sugar (cap 8g)
Chobani 20G Protein Greek Yogurt Drink4 flavours checked; closest: Cookies & Cream
- 11g sugar (cap 8g)
Good Culture Cottage Cheese4 flavours checked; closest: Organic Classic, 2% Milkfat
siggi's Extra Creamy Whole Milk Skyr4 flavours checked; closest: Lemon
- 12g protein (needs 15g+)
Yoplait Protein4 flavours checked; closest: Mixed Berry
- 13g protein (needs 15g+)
- 11g sugar (cap 8g)

What are sugar alcohols, and why is maltitol marked?

Sugar alcohols (also called polyols) are sweeteners such as maltitol, sorbitol, xylitol and erythritol that manufacturers use to keep the sugar line on the label low while the yogurt still tastes sweet. They are not alcohol in the drink sense. Because most of them are only partially absorbed, the unabsorbed portion ferments in the gut, which is why larger amounts can cause bloating, gas and laxative effects. European law requires a laxative effect warning on any food that is more than 10% polyols.

Maltitol is the one we mark most often: it is common in sugar free protein products and it is the sugar alcohol with the clearest evidence of digestive discomfort at higher intakes. Honest context on the doses: in studies of healthy adults, 30g of maltitol caused no significant symptoms versus sugar, and a single cup contains well below that. The mark matters most for people with sensitive digestion (these sugar alcohols are excluded from low FODMAP diets used for irritable bowel syndrome, and sensitive people report symptoms at lower doses) and for anyone eating several sugar free products in a day, since the effects scale with total intake. Erythritol is the exception in the family; it is mostly absorbed and excreted unchanged, so we never penalise it. GLP-1 medications commonly cause digestive side effects of their own, which is why some users prefer to know exactly which sweeteners are in a yogurt before choosing one. The research for all of this is linked at the bottom of the page.

How this ranking works

Every nutrition value is transcribed from the manufacturer’s published nutrition label and verified by hand, with no third party food databases.
Product lines are ranked, not individual flavours, so one product’s 20 flavours can’t fill the list. Each entry shows its best scoring flavour.
A maximum of two lines per brand keeps the list diverse.
Labels that don’t state sugar or fiber are treated as unknown (never as zero) and are excluded from sugar and fiber rankings.
Want to hit a daily protein target? The Protein Pal app lets you scan any label and track your protein day by day.

Frequently asked questions

Is Greek yogurt good on Ozempic?: It is one of the most recommended foods for GLP-1 users, and the label backs that up: plain nonfat Greek yogurt delivers 15 to 20g of protein in 80 to 140 calories, in a small, cold, easy to finish cup. The cups on this page all meet strict verified caps on calories and sugar.
Which yogurt has the most protein for the calories?: Plain nonfat cups lead: FAGE Total 0% and BestSelf 0% deliver 16g in 80 calories, roughly 20g of protein per 100 calories, which beats most protein shakes. The table above ranks every qualifying cup on that number.
Is yogurt better than a protein shake on a GLP-1?: Neither wins outright. A shake travels better and is easier when even chewing feels like work; yogurt is cheaper per cup, adds calcium and live cultures, and reads as food rather than another bottle. Most users do best with both available and let appetite decide on the day.
How much protein do I need on Ozempic?: Research supports a minimum of 0.54g per lb (1.2g per kg) of body weight per day during GLP-1 treatment to help preserve lean mass. Our Ozempic protein calculator does the math for your weight in seconds.

The research behind these criteria

Three honest caveats. First, no study has tested sugar alcohols specifically in people taking GLP-1 medication; we mark them because GLP-1 medications and larger doses of polyols are each independently associated with gastrointestinal symptoms, and some users prefer to avoid the combination. Second, a single serving contains well below the 30 to 40g maltitol doses where studies begin to find symptoms in healthy adults; the mark matters most for sensitive people (maltitol is excluded from low FODMAP diets used for irritable bowel syndrome) and for anyone eating several sugar free products in a day. Third, the casein research shows slower digestion and a smaller immediate muscle protein synthesis response than whey, not harm; products that lead with casein are still quality protein, which is why they qualify normally and simply carry a "digests slowly" mark for readers who want to avoid stacking a slow protein on an already slowed stomach.

Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1) · Wilding et al., New England Journal of Medicine, 2021
Gastrointestinal side effects (nausea, diarrhea, vomiting, constipation) were the most common with semaglutide, reported by 74% of participants versus 48% on placebo. This is why we surface this label information at all.
Gastrointestinal tolerability of once-weekly semaglutide 2.4 mg · Wharton et al., Diabetes, Obesity and Metabolism, 2022
Detailed analysis of gastrointestinal side effects across the STEP trials: mostly mild to moderate and transient, but common.
Nutritional considerations with antiobesity medications · Almandoz et al., Obesity, 2024
Clinical guidance for people on weight loss medications: at least 60 to 75g of protein per day (up to 0.68g per lb / 1.5g per kg of body weight), formulated products carrying 15 to 25g of protein per serving as a useful supplement when whole food intake is not enough, and specific advice to avoid fried and high fat foods to reduce gastrointestinal side effects. Our protein floor and fat cap follow this guidance.
Nutritional priorities to support GLP-1 therapy for obesity · Joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society, 2025
Recommends nutrient dense, minimally processed foods during GLP-1 therapy and advises avoiding refined sugars and sugar sweetened products. Our sugar cap follows this guidance.
A Systematic Review of the Effects of Polyols on Gastrointestinal Health · Lenhart & Chey, Advances in Nutrition, 2017
Sugar alcohols cause flatulence, abdominal discomfort and laxative effects that scale with dose, and malabsorption increases when polyols are combined. This is why products containing maltitol and similar polyols are marked on our lists.
A digestive tolerance study of maltitol · Ruskoné-Fourmestraux et al., European Journal of Clinical Nutrition, 2003
Maltitol caused more frequent diarrhea than sugar, though mainly at high daily doses around 90g, far more than a single serving contains. Individual sensitivity varies widely, which is why we mark these products rather than exclude them.
Tolerance of maltitol in milk chocolate at two dose levels · Storey et al., Journal of Nutrition, 1998
In healthy young adults, 30g of maltitol caused no significant symptoms versus sugar and 40g caused only mild gas. A single serving contains well below these doses, which is why the maltitol mark is a heads up for sensitive people, not a warning for everyone.
Regulation (EU) No 1169/2011, Annex III · European Union food information law
EU law requires foods with more than 10% added polyols to carry the warning "excessive consumption may produce laxative effects".
Slow and fast dietary proteins differently modulate postprandial protein accretion · Boirie et al., PNAS, 1997
The original "fast vs slow protein" study: whey produces a rapid rise in blood amino acids while casein digests slowly, partly because it slows gastric emptying. It does not show casein is harmful; over 7 hours casein actually produced a better net protein balance.
Whey hydrolysate, casein, or soy protein and muscle protein synthesis · Tang et al., Journal of Applied Physiology, 2009
Whey produced a roughly 93% larger immediate muscle protein synthesis response than casein at rest. This is why whey based products are prioritised when portions are small, not because casein is a poor protein.