# High-Protein Yogurts Ranked
A cup of regular yogurt has 5g protein. A cup of Oikos Pro has 25g. The protein content of yogurt varies by 5x depending on the brand and style. If you're eating yogurt for protein, choosing the right one matters enormously. Here's every major brand ranked.
Yogurts Ranked by Protein Per Serving
Top Tier (20+ Grams Protein)
| Yogurt | Serving | Calories | Protein | Sugar | Fat |
|---|---|---|---|---|---|
| Oikos Pro | 5.3 oz | 150 | 25g | 6g | 3g |
| Ratio Protein | 5.3 oz | 170 | 25g | 2g | 8g |
| Two Good (High Protein) | 5.3 oz | 120 | 20g | 2g | 2g |
| Siggi's Triple Zero | 5.3 oz | 120 | 20g | 6g | 0g |
| Chobani Complete | 5.3 oz | 140 | 20g | 5g | 2.5g |
| Fage Total 0% | 7 oz | 130 | 22g | 7g | 0g |
Strong Tier (15-19 Grams Protein)
| Yogurt | Serving | Calories | Protein | Sugar | Fat |
|---|---|---|---|---|---|
| Chobani (Plain, 0%) | 5.3 oz | 80 | 14g | 4g | 0g |
| Fage Total 2% | 7 oz | 170 | 20g | 8g | 4g |
| Siggi's (Plain, 0%) | 5.3 oz | 90 | 15g | 3g | 0g |
| Greek Gods (Plain) | 6 oz | 130 | 15g | 6g | 5g |
| Stonyfield Organic Greek | 5.3 oz | 100 | 15g | 5g | 0g |
| Icelandic Provisions | 5.3 oz | 130 | 17g | 8g | 2.5g |
Average Tier (10-14 Grams Protein)
| Yogurt | Serving | Calories | Protein | Sugar | Fat |
|---|---|---|---|---|---|
| Dannon Light & Fit Greek | 5.3 oz | 80 | 12g | 7g | 0g |
| Yoplait Greek 100 | 5.3 oz | 100 | 12g | 7g | 0g |
| Chobani Flip | 5.3 oz | 180 | 12g | 15g | 7g |
| Noosa | 8 oz | 290 | 12g | 30g | 11g |
Low Protein (Under 10g)
| Yogurt | Serving | Calories | Protein | Sugar | Fat |
|---|---|---|---|---|---|
| Yoplait Original | 6 oz | 150 | 5g | 19g | 2g |
| Dannon Fruit on Bottom | 5.3 oz | 130 | 5g | 21g | 1.5g |
| Activia | 4 oz | 90 | 4g | 12g | 1.5g |
| GoGurt (kids) | 1 tube | 50 | 2g | 7g | 0.5g |
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Greek and Icelandic (skyr) yogurts have 2-3x more protein than regular yogurt because they're strained, removing liquid whey and concentrating the protein. Always choose "Greek" or "Icelandic" style for protein.
Best Yogurts by Goal
For Weight Loss
- Two Good High Protein — 120 cal, 20g protein, only 2g sugar
- Siggi's Triple Zero — 120 cal, 20g protein, 0g fat
- Chobani Plain 0% — 80 cal, 14g protein (add your own berries)
For Protein Per Calorie
- Oikos Pro — 25g protein for 150 cal (16.7g per 100 cal)
- Ratio Protein — 25g for 170 cal (14.7g per 100 cal)
- Chobani Plain 0% — 14g for 80 cal (17.5g per 100 cal)
For Lowest Sugar
- Ratio Protein — 2g sugar
- Two Good — 2g sugar
- Siggi's Plain 0% — 3g sugar
For Taste (Flavored Options)
- Noosa — 290 cal, 30g sugar (tastes like dessert, not a diet food)
- Chobani Flip — 180 cal, fun mix-in textures
- Icelandic Provisions — 130 cal, rich and creamy with moderate sugar
The Sugar Trap in Flavored Yogurt
Plain yogurt has 4-7g of naturally occurring sugar (lactose). Flavored yogurt can have 19-30g — that's 3-6 teaspoons of added sugar per cup.
| Yogurt | Total Sugar | Added Sugar |
|---|---|---|
| Chobani Plain | 4g | 0g |
| Chobani Strawberry | 11g | 7g |
| Yoplait Original Strawberry | 19g | 12g |
| Noosa Raspberry | 30g | 22g |
| Dannon Fruit on Bottom | 21g | 15g |
The fix: Buy plain yogurt and add your own toppings: berries (3g sugar/1/4 cup), honey (1 tsp = 6g sugar but you control the amount), or a drizzle of maple syrup.
How to Build a High-Protein Yogurt Bowl (Under 250 cal)
- Plain Greek yogurt, 0% (1 cup) — 130 cal, 22g protein
- Mixed berries (1/2 cup) — 40 cal
- 1 tbsp granola — 30 cal
- Drizzle of honey (1 tsp) — 21 cal
- Sprinkle of chia seeds (1 tsp) — 17 cal
- Total: 238 cal, 24g protein, 3g fiber
Track your yogurt bowls with Nutrify and use our Protein Calculator to hit your daily target.
