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High-Protein Yogurt (20g protein) Calories
Very high protein, low fat, probiotic source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-Protein Yogurt (20g protein) (200 g) has 180 calories. That works out to 90 calories per 100 g. It contains 9 g of carbs, 20 g of protein, 3 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High-Protein Yogurt (20g protein) Nutrition Facts
Selected: 1 cup (medium) · 200 g
180
KCAL / 200G
Carbs
9g
· 3% DV
Protein
20g
· 40% DV
Fat
3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 56% · Fat 19%
High-Protein Yogurt (20g protein) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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 (20g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 180 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (mini) | 100 g | 90 kcal |
| 1 serving (small) | 125 g | 113 kcal |
| 1 cup (small) | 150 g | 135 kcal |
| 1 pack (mini) | 150 g | 135 kcal |
| 1 serving (medium) | 175 g | 158 kcal |
| 1 pack (medium) | 200 g | 180 kcal |
| 1 cup (large) | 250 g | 225 kcal |
| 1 serving (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About High-Protein Yogurt (20g protein)
How is high-protein yogurt (20g protein) different from regular yogurt?
High-protein yogurt is made to provide more protein per serving, often by straining the yogurt or adding milk proteins. It may have a thicker texture than regular yogurt, but the production method and ingredients vary by product.
How is high-protein yogurt (20g protein) made?
High-protein yogurt is made by fermenting milk with yogurt cultures and then straining it, or by adding milk proteins to yogurt. These methods can produce a thicker texture, but the exact process depends on the product.
Does high-protein yogurt (20g protein) help with weight loss?
High-protein yogurt can help you feel full as part of a meal or snack, which may make it easier to manage hunger. It does not cause weight loss by itself; try it with fruit or oats for a filling snack.
Can you eat high-protein yogurt (20g protein) every day?
Yes, you can eat high-protein yogurt every day as part of meals or snacks. Vary your protein sources, and consider choosing a plain version if you want to limit added sugar in flavored products.
Is high-protein yogurt (20g protein) the same as Greek yogurt?
No, high-protein yogurt is not necessarily Greek yogurt. Greek-style yogurt gets its thicker texture and concentrated protein from straining, while some high-protein yogurts have milk proteins added; ingredients reveal which method was used.
Does high-protein yogurt (20g protein) contain lactose?
Usually, yes: most high-protein yogurt is made from dairy milk and contains some lactose. Yogurt cultures break down part of the lactose, but that does not make every product lactose-free; look for a product specifically labeled lactose-free.
Should you eat high-protein yogurt (20g protein) before or after a workout?
Eating high-protein yogurt after exercise is a convenient way to include protein in a recovery snack. You can also have it beforehand; if dairy feels heavy during exercise, leave more time between eating and your workout.
Can you cook with high-protein yogurt (20g protein)?
Yes, use high-protein yogurt in dips, dressings, breakfast bowls, or as a topping. For hot dishes, stir it in after removing the pan from the heat to reduce curdling; its thicker texture may change a recipe.
How long does high-protein yogurt (20g protein) last after opening?
Keep opened high-protein yogurt refrigerated, covered, and within the storage period stated on its package. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or a clear change in appearance.
Is high-protein yogurt (20g protein) good for children?
High-protein yogurt can be part of a child’s diet, but most children do not need specially enriched yogurt. Choose a plain, lower-sugar option when possible; ask a pediatrician about it if your child has a specific medical or dietary need.
High-Protein Yogurt (20g protein) Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B2
0.5mg · 38% DV
B5
0.9mg · 18% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
20µg · 13% DV
Zinc
1.4mg · 13% DV
Potassium ⭐
340mg · 10% DV
Sodium
110mg · 5% DV
High-Protein Yogurt (20g 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 (20g protein)
To burn the 180 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 (20g protein)?
High-protein yogurt (20g protein) is a spoonable dairy yogurt made with extra milk protein or concentrated by straining; the exact method varies by product. Plain versions are usually tangy and thick, while flavoured ones may be sweeter.
It works at breakfast or as a snack, on its own or topped with fruit and oats. In Turkey, yogurt is also served alongside savoury foods, and plain high-protein yogurt can be used in dips or sauces. It is low in fat and provides 10 g of protein per 100 g. For a simple, balanced bowl, pair it with fresh fruit, oats or a small handful of nuts.
How Nutritious Is High-Protein Yogurt (20g protein)?
Nutrient density
Very high
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 (20g protein) Processed?
NOVA 3
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 (20g protein) Contain Allergens?
Contains these allergens:
Which Diets Is High-Protein Yogurt (20g protein) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-Protein Yogurt (20g protein) Fat Profile
SATURATED
2g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.