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High-protein yogurt (20 g protein) Calories
High in protein; a typical tub contains about 20 g of protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein yogurt (20 g protein) (200 g) has 600 calories. That works out to 300 calories per 100 g. It contains 40 g of carbs, 26.7 g of protein, 33.3 g of fat and 5.3 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
High-protein yogurt (20 g protein) Nutrition Facts
Selected: 1 cup (medium) · 200 g
600
KCAL / 200G
Carbs
40g
· 15% DV
Protein
26.7g
· 53% DV
Fat
33.3g
· 43% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 19% · Fat 53%
High-protein yogurt (20 g protein) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 600 kcal | |
| Total fat | 33.3 g | 43% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 40 g | 15% |
| Fiber | 5.3 g | 19% |
| Protein | 26.7 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of High-protein yogurt (20 g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 600 kcal |
| 1 tablespoon (small) | 15 g | 45 kcal |
| 1 ounce (small) | 28.4 g | 85 kcal |
| 100 g | 100 g | 300 kcal |
| 1 cup (small) | 150 g | 450 kcal |
| 1 serving (medium) | 170 g | 510 kcal |
| 1 pack (medium) | 200 g | 600 kcal |
| 1 cup (large) | 250 g | 750 kcal |
Calculated from 300 calories per 100 g.
Frequently Asked Questions About High-protein yogurt (20 g protein)
Is high-protein yogurt the same as Greek yogurt?
No, not necessarily. Greek yogurt is typically strained to make it thicker, while high-protein yogurt can also be made by adding milk proteins. Some products are both; compare the ingredient list and texture rather than assuming the names mean the same thing.
Can high-protein yogurt replace sour cream in recipes?
Yes, high-protein yogurt can replace sour cream in many dips, dressings, and toppings. Its tangy taste works well, but it may split if boiled, so stir it in off the heat or use it as a finishing topping.
Is high-protein yogurt good for weight loss?
It can be a useful part of a weight-loss eating plan because its protein can make a snack or meal more filling. Choose a plain version if you want to avoid added sugars, and pair it with foods that make a satisfying meal.
Can you use high-protein yogurt in smoothies?
Yes, high-protein yogurt blends well into smoothies and gives them a thicker, creamier texture. Add fruit and enough liquid to reach the consistency you like; a very thick yogurt may need more liquid than regular yogurt.
How do you choose a high-protein yogurt without added sugar?
Choose a plain high-protein yogurt and check the ingredient list for sweeteners or added sugar. Fruit-flavoured versions can taste sweet even when they contain no added sugar, so the ingredient list is more useful than the flavour name.
Is high-protein yogurt a good bedtime snack?
Yes, high-protein yogurt can be a convenient bedtime snack if you are hungry. Choose a portion that feels comfortable, especially if eating close to bedtime tends to cause you reflux or stomach discomfort.
Can children eat high-protein yogurt?
Yes, children can eat high-protein yogurt as part of a varied diet, provided they tolerate dairy. It does not need to replace ordinary yogurt, and very young children should follow age-appropriate feeding advice from their health professional.
Can high-protein yogurt be used instead of protein powder?
Sometimes, but it is not a direct substitute in every recipe. High-protein yogurt adds moisture and a tangy dairy flavour, while protein powder is concentrated and dry; swapping them changes both texture and the balance of a recipe.
Does high-protein yogurt need to be refrigerated before opening?
Yes, most high-protein yogurt sold chilled should stay refrigerated, even before opening. Keep it cold during storage and return it to the refrigerator promptly after serving; follow the package directions if the product is shelf-stable.
Can you cook with high-protein yogurt without it curdling?
Yes, but high-protein yogurt can curdle when exposed to high heat. Stir it into warm dishes near the end of cooking, avoid boiling it, or mix it with a little of the warm liquid first to temper it.
High-protein yogurt (20 g protein) Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B2
0.36mg · 28% DV
B5
0.7mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
30µg · 20% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
High-protein yogurt (20 g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein yogurt (20 g protein)
To burn the 600 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is High-protein yogurt (20 g protein)?
High-protein yogurt is yogurt made to provide more protein than a standard variety, often by straining it or using a higher-protein formulation. It keeps yogurt’s gentle tang, with a thicker, creamier texture in many versions. It works well at breakfast with fruit, oats or nuts, or as a quick snack on its own; you can also use it in dips and sauces in place of some sour cream. Its protein-forward profile makes it a filling option for a light meal or snack, and the name refers to about 20 g of protein in a typical tub. Choose an unflavoured version and add fresh fruit if you’d like to keep added sugar low.
How Nutritious Is High-protein yogurt (20 g protein)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is High-protein yogurt (20 g protein) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does High-protein yogurt (20 g protein) Contain Allergens?
Contains these allergens:
Which Diets Is High-protein yogurt (20 g protein) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-protein yogurt (20 g protein) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.