High-Protein Yogurts Ranked

# 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)

Strong Tier (15-19 Grams Protein)

Average Tier (10-14 Grams Protein)

Low Protein (Under 10g)

Best Yogurts by Goal

For Weight Loss

1. Two Good High Protein — 120 cal, 20g protein, only 2g sugar
2. Siggi's Triple Zero — 120 cal, 20g protein, 0g fat
3. Chobani Plain 0% — 80 cal, 14g protein (add your own berries)

For Protein Per Calorie

1. Oikos Pro — 25g protein for 150 cal (16.7g per 100 cal)
2. Ratio Protein — 25g for 170 cal (14.7g per 100 cal)
3. Chobani Plain 0% — 14g for 80 cal (17.5g per 100 cal)

For Lowest Sugar

1. Ratio Protein — 2g sugar
2. Two Good — 2g sugar
3. Siggi's Plain 0% — 3g sugar

For Taste (Flavored Options)

1. Noosa — 290 cal, 30g sugar (tastes like dessert, not a diet food)
2. Chobani Flip — 180 cal, fun mix-in textures
3. 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.

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.