Is Greek yogurt high in protein?

Yes. Plain Greek yogurt has about 9–10 g of protein per 100 g, roughly twice the 3–5 g in regular yogurt, because straining removes liquid whey and concentrates the protein. A 170 g single-serving container provides about 15–17 g.

How much protein is in one cup of Greek yogurt?

A US cup of plain Greek yogurt, roughly 245 g, contains about 22–25 g of protein. The exact figure depends on the brand, the fat level and how densely the cup is packed, so weigh it or check the label when the number matters.

Does nonfat Greek yogurt have more protein?

Sometimes, but only slightly. Nonfat Greek yogurt typically has about 9–11 g of protein per 100 g, compared with about 8–10 g for whole-milk versions, because less of the weight is fat. Compare labels at the same weight.

Which has more protein, Greek yogurt or skyr?

It depends on the product. The US siggi's plain nonfat example supplies 16 g per 150 g, or about 10.7 g per 100 g; the USDA plain Greek yogurt examples supply about 9–10 g per 100 g. Compare the same weight on the labels rather than assuming every skyr has more.

How much protein is in Greek yogurt?

Plain Greek yogurt has about 9–10 grams of protein per 100 grams, roughly twice as much as regular yogurt, so a 170 g single-serving container provides about 15–17 grams.

Quick answer

Plain Greek yogurt typically provides 9–10 g of protein per 100 g, 15–17 g in a 170 g container and about 22–25 g in a US cup (roughly 245 g). Check the label for a specific brand: high-protein versions can carry more.

Typical protein in plain Greek yogurt by serving size
Serving	Approximate weight	Typical protein
Per 100 g	100 g	9–10 g
Single-serving container	170 g	15–17 g
1 US cup	About 245 g	22–25 g

Why is Greek yogurt higher in protein?

Traditional Greek-style yogurt is strained after fermentation. Removing some liquid whey makes the yogurt thicker and concentrates protein and other solids. Some commercial products use different processing methods, so the nutrition label is the final authority.

Greek yogurt vs regular yogurt and skyr

Greek yogurt and skyr are both strained, protein-rich choices. Regular yogurt retains more liquid and usually contains less protein at the same weight. Compare products per 100 g before comparing container totals.

Yogurt	Typical protein per 100 g
Greek yogurt	9–10 g
Regular yogurt	3–5 g
Skyr, US siggi's plain nonfat example	About 10.7 g

Nonfat, low-fat and whole-milk Greek yogurt

Fat percentage changes calories and texture more than protein. Plain nonfat, low-fat and whole-milk Greek yogurts can all be protein-rich, although recipes and serving sizes differ.

Type	Typical protein per 100 g	What changes most
Nonfat	9–11 g	Lowest fat and usually fewer calories
Low-fat	9–10 g	Middle ground for texture and calories
Whole-milk	8–10 g	More fat and a creamier texture

Related: low-fat foods — what the fat-free and low-fat labels legally mean

How to choose a high-protein yogurt

Compare products using the same serving size. A larger container can appear higher in protein even when the concentration is similar. For a protein-focused snack, look for about 15 g or more per serving and check added sugar separately.

Check grams of protein per serving and per 100 g.
Use added sugar as a separate comparison point.
Choose a fat level that fits the rest of your meals.
Remember that flavored toppings can change the final macros.

Greek yogurt as part of a meal

Greek yogurt works as a snack, breakfast base, dip or substitute for part of the cream in a recipe. Pairing it with fruit, oats, seeds or nuts adds carbohydrate, fiber and fat, turning a protein-rich ingredient into a more complete meal.

Related: smoothie calories — what a yogurt base costs in the glass · low-calorie desserts — the same yogurt as the base of a dessert · oatmeal calories — stirring yogurt into a finished bowl of oats

Sources

Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.

USDA FoodData Central: plain Greek yogurt
SR Legacy 170894 (nonfat), 170903 (low-fat) and 171304 (whole-milk): about 10.2, 10.0 and 9.0 g protein/100 g respectively. These are representative foods, not every brand's label.
siggi's US: plain nonfat skyr label
Manufacturer label checked October 20, 2026: 16 g protein and 90 calories per 150 g container. This is one US product example; other skyr products can differ.

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Frequently asked questions

Is Greek yogurt high in protein?: Yes. Plain Greek yogurt has about 9–10 g of protein per 100 g, roughly twice the 3–5 g in regular yogurt, because straining removes liquid whey and concentrates the protein. A 170 g single-serving container provides about 15–17 g.
How much protein is in one cup of Greek yogurt?: A US cup of plain Greek yogurt, roughly 245 g, contains about 22–25 g of protein. The exact figure depends on the brand, the fat level and how densely the cup is packed, so weigh it or check the label when the number matters.
Does nonfat Greek yogurt have more protein?: Sometimes, but only slightly. Nonfat Greek yogurt typically has about 9–11 g of protein per 100 g, compared with about 8–10 g for whole-milk versions, because less of the weight is fat. Compare labels at the same weight.
Which has more protein, Greek yogurt or skyr?: It depends on the product. The US siggi's plain nonfat example supplies 16 g per 150 g, or about 10.7 g per 100 g; the USDA plain Greek yogurt examples supply about 9–10 g per 100 g. Compare the same weight on the labels rather than assuming every skyr has more.