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Digging into a yogurtparfaitfor breakfast, topped with a “magic shell” as amidday snack, or havingyogurt barkas an after-dinner treat can all help you reach yourdaily 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 ofhealth 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.,,
Which Is Healthier: Greek Yogurt or Regular Yogurt?
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,” saysErin Palinski-Wade, RD,a certified diabetes care and education specialist and author of the2-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 aweight loss plan, this yogurt is a high-protein, low-sugar option to help you reach your goals.
3. Fage 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. “Fage Total 0% offers a creamy, thick texture with 16 grams of protein per serving,” explainsKelsey 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)
Skyris 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:
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 QuestionsGreek 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.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.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.
Frequently Asked Questions
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.
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.
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028:ratio.:ratio Vanilla High Protein Dairy Snack.Oikos.Strawberry Oikos PRO High Protein Yogurt.FAGE.FAGE Total 0%: Nonfat Plain Greek Yogurt.Oikos.Vanilla Oikos Triple Zero High Protein Greek Nonfat Yogurt.Siggi’s.Siggi’s Icelandic Yogurt - Skyr Vanilla Multipack, Lower Sugar.Chobani.Chobani Zero Sugar Mixed Berry.Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K.Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis.PLoS One. 2023;18(4):e0281150. doi:10.1371/journal.pone.0281150Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028:ratio.:ratio Vanilla High Protein Dairy Snack.Oikos.Strawberry Oikos PRO High Protein Yogurt.FAGE.FAGE Total 0%: Nonfat Plain Greek Yogurt.Oikos.Vanilla Oikos Triple Zero High Protein Greek Nonfat Yogurt.Siggi’s.Siggi’s Icelandic Yogurt - Skyr Vanilla Multipack, Lower Sugar.Chobani.Chobani Zero Sugar Mixed Berry.Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K.Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis.PLoS One. 2023;18(4):e0281150. doi:10.1371/journal.pone.0281150Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028:ratio.:ratio Vanilla High Protein Dairy Snack.Oikos.Strawberry Oikos PRO High Protein Yogurt.FAGE.FAGE Total 0%: Nonfat Plain Greek Yogurt.Oikos.Vanilla Oikos Triple Zero High Protein Greek Nonfat Yogurt.Siggi’s.Siggi’s Icelandic Yogurt - Skyr Vanilla Multipack, Lower Sugar.Chobani.Chobani Zero Sugar Mixed Berry.Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K.Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis.PLoS One. 2023;18(4):e0281150. doi:10.1371/journal.pone.0281150Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
:ratio.:ratio Vanilla High Protein Dairy Snack.
Oikos.Strawberry Oikos PRO High Protein Yogurt.
FAGE.FAGE Total 0%: Nonfat Plain Greek Yogurt.
Oikos.Vanilla Oikos Triple Zero High Protein Greek Nonfat Yogurt.
Siggi’s.Siggi’s Icelandic Yogurt - Skyr Vanilla Multipack, Lower Sugar.
Chobani.Chobani Zero Sugar Mixed Berry.
Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K.Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis.PLoS One. 2023;18(4):e0281150. doi:10.1371/journal.pone.0281150
Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691
