1 cup (medium) of Protein yogurt (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 6.8 g of carbs, 15 g of protein, 0.5 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Protein yogurt?

Protein yogurt is a milk-based yogurt made to contain more protein than many standard yogurts. Its exact ingredients and texture vary by product, but it is often thick, smooth and spoonable, with a mild tang that works with both sweet and savoury additions.

It can be eaten at breakfast or as a snack, topped with fruit, oats or nuts, or used in place of ordinary yogurt in dips and bowls. In many places, it is also a convenient post-exercise or on-the-go option. With 10 g of protein per 100 g and very little fat, it suits people looking for a filling, protein-rich choice. Choose an unflavoured version if you want to control added sweetness.

Protein yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

10g

· 20% DV

Fat

0.3g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 66% · Fat 4%

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Protein yogurt Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.38mg · 29% DV

0.45mg · 9% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Protein yogurt?

Nutrient density

High

75/ 100

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

49/ 100

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.

Protein yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Protein yogurt 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 Protein yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Protein yogurt Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Protein yogurt Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Protein yogurt

What is the difference between protein yogurt and Greek yogurt?

Protein yogurt is yogurt with a higher protein content, while Greek yogurt is traditionally made by straining yogurt to remove some whey. Some protein yogurts are strained too, but others get extra protein from added milk proteins.

Is protein yogurt good for weight loss?

Protein yogurt can make a filling snack because protein tends to help with fullness. Choose a plain version and pair it with fruit if you want to avoid turning it into a higher-sugar snack.

Is protein powder added to protein yogurt?

Sometimes, but not always. Protein yogurt can be made by straining yogurt, concentrating milk proteins, or adding milk protein ingredients; the method and texture vary between products.

Does protein yogurt contain live cultures?

Some protein yogurts contain live yogurt cultures, but processing and heat treatment can affect whether they remain in the finished product. Look for a statement about live cultures on the package if that matters to you.

Can you cook with protein yogurt?

Yes, protein yogurt works in dips, marinades, and as a topping, but it may separate if boiled. Stir it in off the heat or temper it with a little warm liquid first to keep the texture smoother.

Is protein yogurt good after a workout?

Yes, protein yogurt is a convenient post-workout snack that provides protein. Add fruit, oats, or another carbohydrate source if you want a more substantial recovery meal.

Does protein yogurt have added sugar?

Some protein yogurts do and some do not. Plain versions contain lactose, the naturally occurring sugar in milk, while fruit-flavoured varieties may have added sugar or sweeteners.

Can people with lactose intolerance eat protein yogurt?

Some people with lactose intolerance tolerate yogurt better than milk, but protein yogurt is not automatically lactose-free. Check for a lactose-free version if needed, and avoid it if you have a milk allergy.

Can you freeze protein yogurt?

Yes, you can freeze protein yogurt, but thawing may make it grainy or watery. It often works better blended into smoothies after freezing than eaten plain with its original creamy texture.

How can you make protein yogurt at home?

You can make a thicker, higher-protein yogurt at home by straining plain yogurt in the refrigerator until it reaches the consistency you like. Adding protein powder is another option, though it can change the taste and texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026