Digging into a yogurt parfait for breakfast, topped with a “magic shell” as a midday snack, or having yogurt bark as an after-dinner treat can all help you reach your daily protein goals. And while yogurt has a reputation as a high-protein food, not all yogurts are created equal when it comes to this macronutrient.
Aside from being delicious in a creamy-tangy sense, yogurt has a lot of things going for it in terms of health benefits, including digestive and cardiovascular perks. And its protein content can help you maintain muscle mass, support a strong immune system and increase satiety after eating.,,
We spoke with registered dietitians to get the six best high-protein yogurts and, to make things easy, we ranked them by protein content. Our experts also share tips for choosing protein-rich yogurts at the grocery store. Read on to learn how to get the most out of your yogurt with every spoonful.
Which Is Healthier: Greek Yogurt or Regular Yogurt?
6 of the Highest-Protein Yogurts, Ranked
1. Ratio Yogurt Protein Cultured Dairy Snack
Protein: 25 grams per 5.3-ounce container (150 g)
This protein-packed yogurt is nutrient-dense and low in carbs. “For those seeking a lower-carb alternative, Ratio’s Yogurt Protein Cultured Dairy Snack is an excellent choice with its impressive 25 grams of protein per serving,” says Erin Palinski-Wade, RD, a certified diabetes care and education specialist and author of the 2-Day Diabetes Diet. “With only 8 grams of carbohydrates per serving, this yogurt fits seamlessly into diabetes meal plans and low-carb lifestyles, providing a creamy option without added sugars,” she explains.
2. Oikos Pro High Protein Yogurt
Protein: 20 g per 5.3-ounce container (150 g)
One container of this yogurt is also impressive when it comes to protein. “Oikos Pro delivers a healthy 20 grams of protein per serving,” notes Palinski-Wade. “With no added sugars and just 140 calories, it’s ideal for those managing their carbohydrate intake or watching their calorie consumption,” she says. If you’re on a weight loss plan, this yogurt is a high-protein, low-sugar option to help you reach your goals.
3. fa*ge Total 0% Nonfat Plain Greek Yogurt
Protein: 16 g per 5.3-ounce container (150 g)
This unsweetened plain yogurt packs a protein punch. Add it to smoothies or homemade sauces for a creamier texture and extra protein. “fa*ge Total 0% offers a creamy, thick texture with 16 grams of protein per serving,” explains Kelsey Kunik, RDN, a registered dietitian nutritionist at Graciously Nourished. “It’s excellent for cooking, baking or mixing into overnight oats for added protein and a boost of creaminess,” she recommends.
4. Oikos Triple Zero High Protein Nonfat Greek Yogurt
Protein: 15 g per 5.3-ounce container (150 g)
Oikos hits the list again, this time with its lower-calorie yogurt. “With 15 grams of protein and only 90 calories per serving, Oikos Triple Zero is a top choice for those looking to lower their calorie intake,” Palinski-Wade says. “This yogurt contains no added sugars or fats and comes in various flavors, ensuring there’s an option to suit every palate.”
5. Siggi’s Lower-Sugar Skyr
Protein: 14 g per 5.3-ounce container (150 g)
Skyr is another type of strained yogurt that has a thick, creamy texture similar to Greek yogurt. If you prefer a pre-flavored yogurt, this is a good option because each container contains just 2 grams of sugar, making it tangy but slightly sweet. “Siggi's Lower-Sugar Skyr delivers 14 grams of protein per serving,” says Kunik. “Its lower sugar content makes it a healthier choice while still delivering a satisfying protein boost,” she says.
6. Chobani Zero Sugar Greek Yogurt
Protein: 12 g per 5.3-ounce container (150 g)
One of the lowest-calorie yogurts of the bunch, “Chobani Zero Sugar yogurt is a great option with live active cultures, no added sugar and only 60 to 70 calories per serving,” Palinski-Wade says. Available in a variety of flavors, like blueberry, peach and vanilla, this yogurt uses allulose, stevia leaf extract and monk fruit extract to naturally sweeten without adding sugar. Research suggests that allulose, in particular, has minimal effects on blood sugar levels.
Tips for Choosing Protein-Rich Yogurts
To help you choose the best protein-rich yogurt for your needs, consider these tips:
- Learn about yogurt types: Regular yogurt generally has less protein compared to strained yogurts like Greek-style or skyr. Once the liquid is strained off, more concentrated higher-protein yogurt is left behind, explains Kunik.
- Check for added sugars: Many flavored yogurts have high amounts of added sugars. Instead, choose plain or low-sugar options and use fresh fruit to add natural sweetness, says Palinski-Wade.
- Look for live cultures: Choose yogurts with live and active cultures to reap benefits from probiotics that support gut health.
- Be mindful of fat: Depending on your dietary goals, you may prefer nonfat, low-fat or full-fat yogurts. Nonfat and low-fat options are lower in calories but still provide good amounts of protein.
- Avoid artificial additives: Look for yogurts with a shorter ingredient list to avoid artificial colors, flavors and preservatives.
- Consider sugar alternatives: Choose yogurts with less than 3 grams of added sugar per serving and those sweetened with natural alternatives like stevia or monk fruit.
The Bottom Line
Adding healthy, high-protein yogurts to your diet can boost your protein intake and overall health, since protein helps support muscle mass, strengthen the immune system and keep you full longer. Choose protein-rich yogurts with minimal ingredients and added sugars.
Frequently Asked Questions
Which yogurt has the highest protein content?
Greek yogurt typically contains the most protein, with some brands offering up to 25 grams of protein per serving. This type of yogurt is strained to remove excess whey, resulting in a denser and richer yogurt with more protein.
Which yogurt do dietitians recommend?
Dietitians often recommend plain, low-fat Greek yogurt due to its high protein content and lower sugar levels. With zero added sugars, you can add fresh fruit as a natural sweetener.
What is the healthiest yogurt?
The healthiest yogurt is plain, nonfat or low-fat strained (Greek-style or skyr) yogurt. These yogurts provide a high amount of protein, minimal added sugars and probiotics for improved gut health.
