High-Protein Yogurt: Greek vs. Regular vs. Skyr
Not all yogurt carries the same protein, and the gap between types is bigger than most people expect. Numbers below are per standard container, from USDA FoodData Central.
By type
| Type | Serving | Protein |
|---|---|---|
| Greek yogurt, plain nonfat | 170g container | about 17g |
| Greek yogurt, plain whole milk | 170g container | about 15g |
| Regular yogurt, plain whole milk | 170g container | about 6g |
| Soy yogurt, plain | 227g container | about 6g |
Skyr, the Icelandic-style strained yogurt, isn’t in USDA’s general food database yet, only specific branded products are, and those vary enough by brand that I’m not comfortable citing one number here. It’s made the same way as Greek yogurt (strained to remove whey), so expect it to land in a similar range, check the label for the exact figure.
Why the gap is so big
Greek yogurt is strained to remove most of its liquid whey, which concentrates the remaining protein into less volume. Regular yogurt keeps that whey, so a same-size container carries meaningfully less protein packed into more liquid. That single step, straining, is almost the entire story behind why Greek yogurt became the default in high-protein cooking.
Fat content matters less than you’d think: nonfat and whole milk Greek yogurt land within 2g of each other per container, since removing fat doesn’t remove protein.
From the recipe box
Greek yogurt shows up constantly in this kitchen as a mayo or cream substitute as much as a snack on its own. See everything tagged greek yogurt, including the chicken salad and the tuna salad, both built on Greek yogurt instead of a full cup of mayo.
FAQ
Is nonfat Greek yogurt really higher in protein than whole milk Greek yogurt?
Yes, by a real margin. Nonfat runs about 17g per 170g container against whole milk’s about 15g. It’s a small gap, not a reason to avoid whole milk Greek yogurt if you prefer the taste and texture, just worth knowing if you’re optimizing hard.
Why does Greek yogurt carry so much more protein than regular yogurt?
Straining. Greek yogurt has most of its liquid whey strained out, which concentrates the remaining protein into less volume. Regular yogurt keeps that whey, so the same size container carries less protein packed into more liquid.
Is soy yogurt a good protein source?
It’s closer to regular dairy yogurt than to Greek yogurt, around 6g protein per container rather than 17g. It’s a legitimate non-dairy option, just not a direct protein-for-protein swap for Greek yogurt without adjusting the portion.
For the full reference list across every food type, see Foods High in Protein.