How much protein is in Greek yogurt?
Greek yogurt has a reputation as a high protein snack, and for good reason. But the amount varies with the serving size, the fat level, and whether the yogurt is plain or flavored.
Here is how much protein Greek yogurt typically provides, how it compares with regular yogurt and skyr, and how to make a yogurt bowl count toward both protein and fiber.
Quick answer
Plain Greek yogurt typically provides about 9 to 10 grams of protein per 100 grams. That works out to roughly 15 to 18 grams in a single serve container (about 150 to 170 g) and around 20 to 25 grams in a full cup. It often has about twice the protein of regular yogurt by weight. Proto can estimate the protein in a yogurt bowl from a photo, toppings included.
Protein in Greek yogurt by serving
These are approximate values for plain Greek yogurt. Brands differ, and flavored yogurts usually have a little less protein per serving, so check the label for an exact figure.
| Serving | Approximate protein |
|---|---|
| 100 g | 9 to 10 g |
| Single serve container (150 to 170 g) | 15 to 18 g |
| 3/4 cup (about 170 g) | 15 to 18 g |
| 1 cup (about 227 g) | 20 to 25 g |
| 2 tablespoons (about 30 g) | About 3 g |
Greek yogurt vs regular yogurt and skyr
Greek yogurt is strained to remove much of the liquid whey. That makes it thicker and concentrates the protein, which is why it usually lands around 9 to 10 grams per 100 grams while regular plain yogurt is often closer to 3 to 5 grams.
Skyr, an Icelandic style of strained yogurt, is similar and often a little higher, commonly around 10 to 12 grams per 100 grams. Fat level makes a smaller difference than you might expect. Nonfat versions tend to have slightly more protein per gram than full fat ones, but the gap is modest.
The bigger swing comes from flavored yogurts. Fruit, syrups, and added sugar take up part of the weight, so a flavored cup can have noticeably less protein than the same size of plain.
Building a yogurt bowl with protein and fiber
Greek yogurt on its own has very little fiber, so toppings are where a bowl can round out. Berries, chia seeds, ground flaxseed, and a small handful of nuts or oats add fiber, and some add a little more protein too. Our high fiber breakfast ideas include a few yogurt based options.
Proto reads a photo of the bowl and estimates protein and fiber together, so you can see how one breakfast adds up without logging each topping by hand. For more on why that pairing is useful, see why protein and fiber are better tracked together.
Takeaway
Plain Greek yogurt typically provides about 9 to 10 grams of protein per 100 grams, or roughly 20 to 25 grams per cup. Choose plain when protein is the goal, and add fruit, seeds, or oats if you want the bowl to bring some fiber as well.
Please note: Proto does not provide medical or dietary advice. Always consult a qualified healthcare professional to determine appropriate protein intake for your needs.
Frequently asked questions
How much protein is in a cup of Greek yogurt?
A 1 cup (about 227 g) serving of plain Greek yogurt typically provides around 20 to 25 grams of protein. Nonfat and low-fat versions usually sit toward the top of that range.
How much protein is in 100 g of Greek yogurt?
Plain Greek yogurt usually has roughly 9 to 10 grams of protein per 100 grams. Flavored versions often have a little less, since added fruit and sugar take up some of the weight.
Does Greek yogurt have more protein than regular yogurt?
Usually, yes. Greek yogurt is strained to remove much of the liquid whey, which concentrates the protein. It often has about twice the protein of regular yogurt for the same weight.
Can Proto log Greek yogurt from a photo?
Yes. Proto reads a photo of your bowl and estimates protein and fiber automatically, so yogurt with fruit, granola, or seeds logs as one snack or meal.