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When it comes to getting the best protein powder or best protein bars on the market, Garage Gym Reviews is your trusted source with hands-on testing from our team of certified nutrition coaches, certified personal trainers, and a panel of registered dietitians we call on for additional expertise. 

For this best high-protein yogurt roundup, our testers tried the leading brands on the market and scored a variety of categories—including taste and texture—on a scale of 1 to 5 to determine the best yogurt products. Read on to find out which ones are worth your money. 

Best High-Protein Yogurt

Best High-Protein Yogurt Overall: Ratio Protein Yogurt

Good for: Folks seeking a filling snack with a whopping 25 grams of protein 

Best Overall

Ratio Protein Yogurt

GGR Score: 4.5 starstarstarstarstar

Product Highlights

  • High protein yogurt 
  • Made with ultra-filtered milk 
  • Contains whey protein concentrate 
  • 25 grams of protein per serving 
  • Available in 5 flavors

Pros & Cons


  • More protein than competitors at 25 grams
  • 5 different flavors
  • Vanilla flavor also available in multi serving container
  • Gluten free


  • Contains sucralose
  • Limited in store availability
  • Mixed reviews on taste - some customers found it overly sweet

Bottom Line

Ratio Protein Yogurt contains an impressive 25 grams of protein per serving, typically greek yogurts are around 11-16 grams. Ratio Foods strives to make foods with quality macros so you don’t have to waste your time reading labels. Customer reviews were mostly positive, with customers loving the high protein content. There were mixed reviews on the taste with some people finding it overly sweet.

Our top choice for the best high-protein yogurt is Ratio Protein Yogurt because of its excellent taste and generous 25 grams of protein per serving. The protein content is unmatched with this being the highest out of all the brands we tested and researched. Plus, it has a balanced macronutrient profile with 8 grams of carbohydrates a

nd 3 grams of fat, which is why it earns 5 out of 5 stars for formulation. 

RELATED: Best High-Protein Foods

ratio protein yogurt

The Ratio yogurt also earns a 5-star rating for taste from our tester Caine Wilkes, GGR staff writer and Olympic-level athlete. “All flavors were pretty delicious, but if you can find Blueberry, get it! The Blueberry flavor was my jam, hands down,” says Caine, who also tried Strawberry and Key Lime flavors. Coconut and Vanilla are also flavors that may be available depending on your location. 

Caine’s only callout on the taste is that it’s sweetened with erythritol and sucralose. “There is a little bit of that sugar substitute flavor that comes through, but overall, it tastes like a traditional yogurt,” he says. 

When it comes to texture, Caine says Ratio is smooth and consistent, but a bit more solid (less jiggly, you could say) than the yogurt he normally keeps around the house. “I’d attribute that to the higher protein content, but it really didn’t bother me, just something I noticed,” says Caine. 

Caine says he’ll be ordering these again when he shops online from Walmart, saying, “My wife and I regularly eat high-protein yogurt, and we agree we’ll 100% buy Ratio again.” 

Protein content 25 g
Carbohydrate content 8 g
Fat content4 g

Best Low-Carb High-Protein Yogurt: Oikos Pro

Good for: Anyone looking for a carb-conscious snack that is also super high in protein  


Oikos Pro Greek Yogurt

GGR Score: 4.25 starstarstarstarstar

Product Highlights

  • Cultured and ultra filtered yogurt
  • 20-25 gram protein per serving depending on flavor
  • Also contains vitamin D, calcium, and 9 essential amino acids
  • Contains whey protein concentrate
  • Available in 7 flavors

Pros & Cons


  • 20-25 grams of protein per serving - more than most competitors
  • Available in multiple grocery store chains
  • Available in single servings containers, 4 packs, and 32 oz containers
  • Positively reviewed by customers


  • Mixed reviews on taste
  • Not all flavors available in all forms

Bottom Line

Oikos Pro Greek Yogurt is available in 7 different flavors. The single serving containers all have 20 grams of protein, the 32 oz containers range from 23-25 grams of protein. Typically greek yogurts contain 11-16 grams of protein per serving. Customer reviews for this yogurt are very positive. However, there were some complaints of an artificial aftertaste.

Oikos Pro was a strong contender for the top spot on this list, but ultimately the 25 grams of protein in the Ratio Protein Yogurt took the win. However, Oikos Pro is not far behind with an impressive 20 grams of protein, which is still more than most of the yogurt products we tested. 

Oikos earns a 5-star rating in the formulation category with 20 grams of protein, 8 grams of carbohydrates, and 3 grams of fat. We appreciate that the protein is not outshined by the carbs or fats, making this a protein-dominant snack for 140 calories. While there are yogurts we tested with even lower carb content, we still think 8 grams of carbs in relation to 20 grams of protein is an ideal choice for any carb-conscious eaters. 

RELATED: Best Low-Carb Protein Bars

Woman eating Oikos Pro yogurt

“You can’t beat the macros! It’s an excellent protein snack when you’re craving something sweet,” says our tester, Nicole Davis, who is a certified personal trainer, nutrition coach, and head of content at GGR. 

“I really like having this yogurt on hand for an afternoon snack with some fresh fruit to tide me over until dinner,” says Nicole. She has been adding Oikos Pro to her grocery cart for months prior to official GGR testing. 

The yogurt earns 4 out of 5 stars for taste, which we know is subjective but still important to offer our perspective. “I’ve tried the Strawberry, Vanilla, and Peach flavors. I like all of them, but Peach is my favorite,” she says. 

“It’s sweet but still tart and doesn’t taste overly artificial to me. It has whey protein concentrate in it but I didn’t notice any whey flavor,” she says. Nicole also notes Oikos Pro is very creamy and thick and tastes great alone or with your favorite toppings.

Protein content 20 g
Carbohydrate content 8 g
Fat content3 g

Best Budget High-Protein Yogurt: Chobani Zero Sugar Greek Yogurt

Good for: Folks looking for low-sugar content who still want to prioritize protein 


Chobani Zero Sugar Yogurt

GGR Score: 4.6 starstarstarstarstar

Product Highlights

  • Zero sugar greek yogurt
  • Gluten free, non GMO, no artificial flavors, and lactose free
  • Available in 13 flavors

Pros & Cons


  • Many more flavor options that competitors with 13 varieties
  • No artificial flavors, gluten, GMOs, or lactose
  • Vegetarian friendly and kosher
  • Contains live and active cultures


  • Only 6 flavors available in 4 pack and 2 available as 32 oz
  • Limited reviews
  • Less protein than competitors at 13 grams
  • Mixed reviews on taste and texture - complaints of artificial taste and chalkiness

Bottom Line

Chobani Zero Sugar Greek Yogurt comes in an impressive 13 different flavors. The individual serving containers have 12 grams of protein per serving and 0 grams of sugar. There are limited customer reviews and they were mixed. Some customers loved the wide variety of flavors. Others disliked the artificial taste and chalkiness.

Chobani Zero Sugar Greek yogurt is an excellent choice for anyone looking to avoid sugar or artificial sweeteners. It’s sweetened with stevia leaf extract and monk fruit extract. Not only is it a great low-sugar snack, it’s also packed with 12 grams of protein per serving. 

This Chobani has 5 grams of carbohydrates and 0 grams of fat, and a total of 60 calories. It’s made from ultra-filtered nonfat milk, which makes it lactose-free. Our tester, Erin Chancer, is lactose intolerant and had no problems with this yogurt. 

Erin, a senior editor at GGR, certified personal trainer, and certified nutrition coach says she’s not much of a yogurt person (due to her lactose intolerance) but enjoyed the low-sugar formulation in addition to adding 12 grams of protein to her diet. 

RELATED: Best Sugar-Free Protein Powder

Chobani Zero Sugar yogurt

As for taste, Erin gives the Chobani Zero Sugar Greek yogurt 3.5 out of 5 stars. “I taste-tested the Toasted Coconut Vanilla and Mixed Berry flavors and found they were both very light on flavor. I’d describe both as a hint of vanilla and coconut,” she says. 

Erin also notes both flavors had a slight aftertaste from the stevia leaf and monk fruit, which she says is not bothersome but definitely detectable. She did like the texture, noting, “No complaints on texture, it’s thick, mixes well, and isn’t watery.” 

Protein content 12 g
Carbohydrate content 5 g 
Fat content0 g

Best Non-Fat High-Protein Yogurt: Siggi’s Icelandic Skyr Nonfat Yogurt

Good for: Anyone looking to keep fats low and taste high


Siggi’s Nonfat Icelandic Style Yogurt

GGR Score: 4.5 starstarstarstarstar

Product Highlights

  • Strained nonfat Icelandic style yogurt
  • Made with real fruit
  • Available in 7 different flavors

Pros & Cons


  • Contains real fruit
  • No artificial flavors - sweetened with fruit and all natural sweeteners
  • Available in multiple grocery store chains


  • More expensive per serving than competitors
  • Mixed reviews on taste

Bottom Line

Siggi’s Nonfat Icelandic Style Yogurt has 15 or 16 grams of protein per single serving container. Each flavor (except vanilla and plain) features real fruit puree. The yogurt is generally positively reviewed, however, some customers disliked the taste, finding it sour, and preferring greek style yogurt.

Siggi’s Icelandic Skyr Nonfat Yogurt is our top pick for a high-protein yogurt with a low fat content. Siggi’s Vanilla flavor skyr is formulated with 18 grams of protein, 13 grams of carbs, and 0 grams of fat. Other flavors have slightly lower protein content and varying macros. The carbohydrates are a bit high compared to other yogurt products we’ve tested, but the taste makes it worth adding to your grocery list. Skyr is a dairy product hailing from Iceland. It has a similar taste and texture to Greek yogurt but with a slightly creamier texture and more mild taste. Both taste and texture earn a 4.5-out-of-5-star rating from our GGR tester Matt Dustin. 

Siggi's Icelandic Skyr yogurt

“Siggi’s is really good. I’ve been eating plain FAGE for years, so compared to that tart, sour taste, this has a really smooth, semi-sweet vanilla flavor,” says Matt. He even says the Vanilla flavor compares to the vanilla bean syrup flavor added to coffee at Starbucks (yum!). 

“It’s also really smooth compared to Greek yogurt,” says Matt. He’s not only an expert product tester, but a certified nutrition coach and author of several nutrition books. “Ideally the carbohydrates would be a little lower for a well-rounded protein snack, but it’s still a great source of protein and the flavor is amazing,” he reports. 

Some of our other testers have also had Siggi’s whole milk skyr with full fat. Both are tasty and have similar carbohydrate and sugar content. 

RELATED: Best Low-Calorie Protein Bars

Protein content 15-19 g (depending on flavor) 
Carbohydrate content 13 g
Fat content0 g

Best Plain High-Protein Yogurt: FAGE Total

Good for: Folks who want to stick with the OG high-protein yogurt 


FAGE Total 0% Milkfat Plain Greek Yogurt

GGR Score: 4.4 starstarstarstarstar

Product Highlights

  • 0% milkfat greek yogurt
  • Features live and active cultures
  • 16 grams of protein for plain and vanilla version
  • Also available in 2% and 5% milkfat

Pros & Cons


  • 100% natural ingredients
  • Non GMO Project Verified, gluten free, Kosher, and vegetarian friendly
  • Sold in a variety of grocery chains


  • Mixed reviews on texture - some found it too similar to sour cream
  • Flavored versions have 3 g less protein than plain

Bottom Line

Fage Total 0% MIlkfat Yogurt has 16 grams of protein per serving in the plain and vanilla flavors and 13 grams in the flavored varieties. This yogurt has largely positive reviews, however, some customers found the yogurt too thick and found the texture too similar to sour cream.

FAGE Total 0% is the OG of protein yogurts. This plain Greek yogurt is ideal for smoothies, baking, savory dips, or eating with fresh fruit and granola. Each serving is packed with 16 grams of protein, 5 grams of carbohydrates, and 0 grams of fat (although it’s worth noting there is a full-fat version of FAGE Total). 

This macronutrient profile earns a 5 out of 5 star rating from our tester Amanda Dvorak, senior editor and certified personal trainer, who appreciates the high protein content without a ton of carbohydrates, added sugars, or fats. 

As for taste, Amanda admits that plain Greek yogurt is nothing she enjoys on its own. “But, FAGE isn’t the tangiest brand of Greek yogurt I’ve tried,” she says. 

Plain FAGE earns a middle-of-the-road 3 out of 5 stars for taste. “Adding fruit or granola helps improve the taste,” she adds. 

When it comes to texture, FAGE offers the thickest consistency of the yogurt products we tested and earns a 5 out of 5 stars for texture. A handful of our other testers note that the texture and plain taste of FAGE is a high-quality substitute for sour cream in things like dip starters or topping on chili and tacos. It’s also an excellent base for chicken salad, egg salad, and creamy dressings. 

Protein content 16 g
Carbohydrate content 5 g
Fat content0 g

Best Non-Dairy High-Protein Yogurt: Silk Greek Style

Good for: Non-dairy eaters looking for a Greek yogurt-style option


Silk Greek Style Coconutmilk Yogurt Alternative

GGR Score: 3.25 starstarstarstarstar

Product Highlights

  • Plant based yogurt made with coconut milk
  • Infused with pea protein
  • Vegan, dairy free, and gluten free
  • Available in 3 flavors

Pros & Cons


  • Verified non GMO
  • Dairy free greek yogurt option
  • No artificial preservatives or flavors


  • Only available in 3 flavors
  • More expensive per serving traditional yogurt
  • May not be available in store near you

Bottom Line

Silk Greek Style plant based yogurt is made with coconut milk and pea protein. It provides 10 grams of protein per serving. It has mixed reviews with some customers loving it and others not enjoying it.

For plant-based eaters, Silk Greek Style yogurt is the best non-dairy product we tested. Although Silk is a popular brand for its almond milk, this yogurt is made from coconut milk. It also contains live and active cultures like traditional yogurt and even has vitamin D. 

GGR tester Nicole Davis tested the plant-based yogurt and didn’t totally love it. However, her husband, who eats a lot of plant-based food, tested the coconut milk yogurt and enjoyed the taste a lot. 

“This is probably a situation where if you eat vegan food a lot, you’ll enjoy it but it’s just not quite the same as a yogurt for someone who prefers milk-based products,” says Nicole. 

RELATED: Best Vegan Protein Bar

silk greek style yogurt

Nicole gives this Silk yogurt 3 out of 5 stars for taste but 4.5 out of 5 stars for texture.

“Although I didn’t enjoy the taste, I was shocked by how similar the texture of this is to regular yogurt. It’s very thick and creamy,” she says. 

When it comes to formulation, our tester Nicole scored the Silk Greek Style yogurt 1 out of 5 stars. While it has 10 grams of protein, the other macronutrients are not balanced in the way we prefer to see, with 13 grams of carbs and 11 grams of fat. Typically, we look for double the protein content in relation to carbohydrates. 

Protein content 10 g 
Carbohydrate content 12-13 g (depending on flavor)
Fat content11 g

Best Low-Sugar High-Protein Yogurt: Dannon Light + Fit Zero Sugar

Good for: Anyone looking for a low-calorie, low-sugar snack packed with protein 


Dannon Light and Fit Zero Sugar Yogurt

GGR Score: 4.6 starstarstarstarstar

Product Highlights

  • Zero sugar yogurt
  • 11 grams of protein per serving
  • Certified gluten free
  • Available in 6 different flavors

Pros & Cons


  • Available in multiple grocery store chains
  • 0 sugar
  • No artificial sweeteners or flavors
  • More affordable than competitors


  • Not available in larger, multi serving containers
  • Less protein per serving than competitors (11g)
  • Mixed reviews on taste and texture
  • Contains stevia leaf

Bottom Line

Dannon Light and Fit Zero Sugar has 11 grams of protein per serving. There are mixed reviews on the taste and texture. Some customers loved the taste but others thought it tasted awful. There were also complaints of a layer of liquid on top of the yogurt when opened, leading to a watery yogurt when mixed.

Dannon Light and Fit Zero Sugar yogurt is just that: light. You’ll get 11 grams of protein, 6 grams of carbs, and 0 grams of fat packed into 50 calories. We certainly don’t suggest 50 calories will curb your hunger or hold you over between meals, but it’s an excellent vessel to add 11 grams of protein to your daily nutrition. 

GGR tester and senior editor, Erin Chancer, taste-tested the Dannon Light and Fit yogurt. She reports it’s not overly sweet and has a light flavor, both of which she liked.

dannon light and fit zero sugar yogurt

Erin tried the Vanilla and Mixed Berry flavor and notes there is a slight stevia leaf aftertaste. “I’m not the biggest fan of how stevia tastes, but it wasn’t a dealbreaker for me,” she says. Erin scored the taste on the Dannon Light and Fit 3.5 out of 5 stars. 

Erin says the texture is creamy like a traditional yogurt and isn’t too watery. She scored the texture 4.5 out of 5 stars. 

When shopping for Dannon Light and Fit, you may notice there are several options, including the original yogurt, Greek yogurt, Greek with mix-ins, and Zero Sugar. Macronutrient profiles will vary depending on which option you choose. Erin tried the Zero Sugar option. 

Protein content 11 g
Carbohydrate content 6 g
Fat content0 g 

Best High-Protein Greek Yogurt: Whole Foods 365 Plain Greek Yogurt

Good for: Shoppers looking for the best deal on plain Greek yogurt


365 by Whole Foods Market Organic Greek Yogurt, 3.5% milkfat

GGR Score: 4.4 starstarstarstarstar

Product Highlights

  • Whole Foods in house brand greek yogurt
  • 16 grams of protein per serving
  • Also available as 0% milkfat
  • Available in 1 flavor: plain

Pros & Cons


  • More affordable than competitors at $1 per serving
  • 6 live and active cultures
  • Certified organic and Non GMO


  • Only available at Whole Foods
  • Not available in single serving containers
  • Only available in one flavor - plain

Bottom Line

365 by Whole Foods Market is a more affordable greek yogurt option at just $1 per serving. However, it is only available at Whole Foods stores and there is 1 flavor option, plain. It generally has positive reviews, multiple people noted that it was not as thick as other greek yogurts on the market.

Whole Foods 365 Plain Greek Yogurt is a fantastic option for plain Greek-style yogurt. We know FAGE is the OG brand, but the 365 Whole Foods house brand comes in clutch. Our tester Matt Dustin, a certified nutrition coach and personal trainer, says the taste and texture is like most plain Greek yogurts on the market. 

“There is nothing too unique or special about the flavor,” says Matt, who scored the taste 4 out of 5 stars. But, when it comes to texture, he appreciates the thick, creamy consistency, scoring it 5 out of 5 stars.

Whole Foods brand greek yogurt

Matt says the biggest draw to buying this particular 365 Whole Foods brand is the price. He bought a large 32-ounce container with five servings for roughly $5.50, which is about $1.10 per serving. This will vary depending on where you buy or order groceries from, but Matt says the price alone makes him want to buy it again. 

With each serving you’ll get 16 grams of fat, 7 grams of carbs, and 6 grams of fat. “It’s a bit higher in fat, but it makes it really creamy,” says Matt. “Plus, there is a non-fat option from this brand.” 

Matt thinks 16 grams of protein for about $1 per serving is a reasonable option for savvy shoppers. As we mentioned earlier in this roundup, plain Greek yogurt can be used in many different ways—for savory dishes, sauces, dressings, or served with fruit and granola. 

“Overall, it’s a solid Greek yogurt,” says Matt. “If I closed my eyes I don’t think I’d be able to tell the difference between this and any other plain Greek yogurt, including FAGE.” 

Protein content 16 g 
Carbohydrate content 7 g 
Fat content6 g

Best-Tasting High-Protein Yogurt: Too Good Yogurt

Good for: Folks looking for the best-tasting yogurt with the added benefits of protein 


Too Good Low Fat Lower Sugar Greek Yogurt

GGR Score: 4.6 starstarstarstarstar

Product Highlights

  • Low fat yogurt with real fruit puree
  • 12 grams of protein per serving
  • 2 grams of sugar per serving
  • Non GMO Project Verified
  • 12 different flavors available

Pros & Cons


  • Too Good has food waste and food insecurity initiatives
  • More flavors available than competitors
  • Lower sugar and no artificial sweeteners
  • Available in a multiple grocery store chains


  • 12 grams of protein per serving is less than competitors
  • Contains stevia

Bottom Line

Too Good Greek Yogurt has real fruit puree in each flavor (except vanilla), 12 grams of protein, and 2 grams of sugar per serving. Generally the reviews for this product were positive.

With a name like Too Good, you may think this yogurt is too good to be true. GGR tester and certified nutrition coach, Nicole Davis, says it’s not. “Too Good is the best-tasting high-protein yogurt I’ve had, and I’ve tried quite a few,” she notes. 

Nicole scored Too Good a perfect 5-out-of-5-star rating after taste-testing the Vanilla, Strawberry, and Peach flavors. “It’s not too sweet and decently tangy. And perhaps most importantly, it doesn’t taste artificial,” says Nicole. 

Too Good only has 2 grams of sugar and is sweetened with stevia leaf extract, but Nicole doesn’t report any unpleasant aftertaste from the stevia. 

Too Good yogurt

Side note: Too Good used to be called “Two Good” because of the 2 grams of sugar. As many companies do, Too Good & Company went through a rebrand, but you may still see the old label on grocery store shelves or Amazon. 

For texture, she gave the Too Good yogurt a 4.5 out of 5, saying that it’s creamy but not quite as thick as Oikos Pro. Nicole understands that some folks might like that, so the score remains relatively high by our standards.

Each 5.3-ounce single-serving cup is only 80 calories and contains 12 grams of protein, 4 grams of carbohydrates, and 2 grams of fat. “When I’m grocery shopping, I often choose Oikos Pro because it has substantially more protein, but if I was going on taste alone, I’d choose Too Good,” says Nicole. “I’m still happy with 12 grams of protein.” 

Protein content 12 g 
Carbohydrate content 4 g
Fat content2 g

Other  We Researched

  • Kite Hill Greek Style Yogurt: We haven’t taste-tested this brand yet, but it may be a strong contender for a non-dairy option based on the macronutrients. 
  • Icelandic Provisions Skyr Low Fat Yogurt: This skyr yogurt is similar to Siggi’s but. It didn’t make it to this list because the macronutrient profile had equal protein to carbohydrates. 

How We Picked and Tested the Best High-Protein Yogurt

Our expert product testers are well-versed in protein snacks like cookies and the best protein cereal, which is why we enjoyed testing high-protein yogurts to determine the ones with the best protein content. We not only scored each yogurt product on its protein content, but the following considerations were also scored on a 1 to 5 scale as well: 

  • Price per serving: With grocery shopping being so expensive lately, our testers scored protein yogurts higher when the price fell below $2 per serving. 
  • Formulation: Our testers looked for at least 10 grams of protein per serving and for that protein content to not be outshined by the carbohydrate and fat content. 
  • Taste: High scores were given to yogurts that our testers enjoyed and wanted to eat again. 
  • Texture: Testers gave high scores to protein yogurts whose texture didn’t vary too much from traditional yogurt or Greek yogurt products. 
  • Side effects: Low scores were given to any yogurts that cause bloating or GI issues. High scores were given to products that didn’t have any side effects. 
  • Nutrition label and transparency: Products with transparent labels without terminology like “protein blends” on the ingredient list were given high scores. 

Health Benefits of High-Protein Yogurt

In addition to the high protein content, there are a couple of other benefits of adding yogurt to your diet: 

Gut Health 

Many yogurts contain live active cultures and bacteria (aka probiotics), which are typically added during the yogurt-making process—similar to how whey protein is made

Probiotics have the potential to benefit your digestive and gut health, but there are several contradicting studies on this notion. However, one systematic review published by Nutritional Review1 in 2018 states that yogurt and other fermented foods may improve gastrointestinal health by improving absorption of nutrients and helping aid things like infectious diarrhea. 

May Help With Weight loss

High-protein foods in general may help with weight loss. They provide satisfying and filling food options that are relatively low-calorie compared to high-fat and high-carbohydrate alternatives. 

One 2022 study published by the BMC Microbiology2 peer-reviewed journal found that study participants who regularly ate yogurt improved metabolic health through reduced visceral fat mass (the fat found around internal organs). 

Experts Who Contributed To This Article

What to Look for in High-Protein Yogurts

Here are a few things to consider before you next visit to the grocery store: 

Type of Yogurt

There are a few different types of yogurt to be aware of when shopping for your next dairy snack. Traditional yogurt is made when live active cultures are added to milk. Greek yogurt is different because extra whey (in liquid form) is strained out to make a thicker, creamier end product. Non-dairy yogurt is made by adding live cultures to non-dairy milk (like soy, coconut, or almond). 

Skyr differs from both traditional and Greek yogurt because it’s made with heirloom cultures from Iceland. There are also low-fat and nonfat options that are made from skim milk versus whole milk. Many brands offer both whole fat and low-fat options. 

Snack or Meal?

Do the calories and macros in the yogurt you’re considering offer a satisfying meal? Or is the yogurt product you’re looking at more of a snack? Depending on what you want, you can find yogurt options for as little as 50 calories and ones with nearly 170 calories. 

Even on the high end, 170 calories doesn’t exactly cut it as a meal. However, if eaten with fruit, granola, cereal, toast, or something else, a yogurt may offer the base of a well-balanced and filling meal. 

Plain vs Flavored 

Plain or flavored, it’s really up to you! Most yogurt products offer a Vanilla or fruit options, but some brands offer more creative flavors like Peanut Butter, Pumpkin, or Black Cherry. Flavored yogurt typically contains added sugars or sugar substitutes, so if you’re looking to avoid those, you may want to stick with plain yogurt. 

Sometimes it’s nice to keep it simple with plain yogurt. Like we mentioned earlier, plain Greek yogurt can be used in your cooking. You can use it as a macro-friendly substitute for mayonnaise in chicken salad or as a sour cream substitute for topping tacos, quesadillas, chilis, and anything else sour cream would be good on.

Best High-Protein Yogurt: FAQs

Which yogurt has the most protein?

Ratio Protein Yogurt and Oikos Pro yogurt have the highest protein content of all the yogurt brands we researched and taste-tested. They have a whopping 25 and 20 grams of protein per 5.3-ounce serving, respectively. 

Are high protein yogurts good for you?

High-protein yogurts offer an easy (and delicious) way to get more protein in your diet. Plus, most yogurts have probiotic benefits for healthy digestion and calcium for strong teeth and bones. 

Can I eat protein yogurt every day?

If you’re not lactose intolerant, you’ll likely be able to eat protein yogurt on a daily or regular basis. If you want to eat yogurt daily, consider the protein content and if it will help you reach your daily protein goals. You’ll also want to consider carbohydrates, added sugars, and fats in relation to everything you eat on a normal day. 


  1. Kok CR, Hutkins R. Yogurt and other fermented foods as sources of health-promoting bacteria. Nutr Rev. 2018;76(Suppl 1):4-15. doi:10.1093/nutrit/nuy056 
  2. Le Roy CI, Kurilshikov A, Leeming ER, et al. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome [published correction appears in BMC Microbiol. 2022 Feb 28;22(1):66. doi: 10.1186/s12866-022-02482-5]. BMC Microbiol. 2022;22(1):39. Published 2022 Feb 3. doi:10.1186/s12866-021-02364-2

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