What yogurt has the most protein?

In a spoonable cup, ratio PROTEIN leads the mainstream US market at 25g, ahead of the 20g class: Oikos Pro and Chobani 20g Protein. Drinkable yogurt goes higher (Chobani’s 30G shake carries 30g per bottle), but that is a bottle, not a cup. The table shows calories and sugar for every verified cup so you can see what the grams cost.

Is 20g of protein in a yogurt cup a lot?

It is roughly the protein of three eggs, in a cup of 130 to 190 calories. For most adults it is a meaningful share of a per meal target, and research on muscle retention commonly uses 20g or more per sitting as the threshold where a serving starts doing real work.

How do these cups get so much protein?

Straining. Greek yogurt and skyr remove whey liquid, concentrating the milk protein that remains; the highest cups add extra milk protein on top. It is the same protein you would get from milk, just concentrated, not a fortified or synthetic ingredient.

Highest Protein Yogurt

Ranked by grams of protein per cup, most first, with protein per 100 calories as the tiebreaker so the leanest of the big cups rises. Every cup here carries at least 15g of protein on a verified manufacturer label. If you want the most protein for the fewest calories rather than the biggest absolute number, the best high protein yogurt ranking scores every cup per calorie instead.

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	ratio PROTEIN9 flavours	25g	170	14.7g	3g	0g
2	Oikos Pro7 flavours	20g	130	15.4g	3g	0g
3	Chobani 20g Protein5 flavours	20g	140	14.3g	7g	≤1g
Log your protein in seconds. Protein Pal is free to download.
4	Icelandic Provisions Traditional Skyr10 flavours	17g	120	14.2g	3g	0g
5	FAGE BestSelf 0%Plain Lactose Free 0%	16g	80	20g	5g	0g
6	FAGE Total 0%Plain 0%	16g	80	20g	5g	0g
7	siggi's 0% Nonfat Skyr6 flavours	16g	90	17.8g	4g	0g
8	Oikos Triple Zero9 flavours	15g	80	18.8g	5g	0g
9	siggi's Lowfat Skyr7 flavours	15g	130	11.5g	11g	0g

The 20g class and the 25g ceiling

The current ceiling for mainstream US yogurt cups is 25g of protein (ratio PROTEIN), with a 20g class below it led by Oikos Pro and Chobani’s 20g Protein line. The calories that come with those grams differ: a 20g cup can cost anywhere from 130 to 190 calories depending on fat level and added fruit, which is why the protein per 100 calories column is worth a look even on this list.

Bigger numbers exist, in other formats

If you have seen a yogurt claiming 30g, it was almost certainly a drinkable: Chobani’s 30G Greek yogurt shake carries 30g of protein, but in a 14oz bottle rather than a spoonable cup, which makes it a different product solving a different problem. This page ranks single serve cups; for bottles, the highest protein shakes ranking goes up to 42g. Multi serving tubs also beat cups on paper simply because you can scoop a bigger serving.

A cup versus a scoop

A 20g cup does the same protein job as most protein powder scoops, with calcium and live cultures included and nothing to mix. The trade is price and portability: per gram of protein, yogurt usually costs more than powder and needs a fridge. For breakfast or an evening snack that argument favours the cup; for a gym bag it does not.

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

What yogurt has the most protein?: In a spoonable cup, ratio PROTEIN leads the mainstream US market at 25g, ahead of the 20g class: Oikos Pro and Chobani 20g Protein. Drinkable yogurt goes higher (Chobani’s 30G shake carries 30g per bottle), but that is a bottle, not a cup. The table shows calories and sugar for every verified cup so you can see what the grams cost.
Is 20g of protein in a yogurt cup a lot?: It is roughly the protein of three eggs, in a cup of 130 to 190 calories. For most adults it is a meaningful share of a per meal target, and research on muscle retention commonly uses 20g or more per sitting as the threshold where a serving starts doing real work.
How do these cups get so much protein?: Straining. Greek yogurt and skyr remove whey liquid, concentrating the milk protein that remains; the highest cups add extra milk protein on top. It is the same protein you would get from milk, just concentrated, not a fortified or synthetic ingredient.