1 cup (medium) of High protein yogurt (200 g) has 146 calories. That works out to 73 calories per 100 g. It contains 8 g of carbs, 20 g of protein, 3 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is High protein yogurt?

High protein yogurt is a thick, strained-style yogurt with more protein than standard yogurt. Its texture is creamy and spoonable, while the flavour is usually mildly tangy and fairly neutral. You can have it plain or add fruit, oats or granola for breakfast, or reach for it as a filling snack.

Across many cuisines, it also works in dips, dressings and sauces wherever you might use plain yogurt; its thicker consistency gives these a creamy finish. It provides 10 g of protein per 100 g, making it a useful choice when you want more protein from a simple dairy food. For a lighter-tasting bowl, pair it with fresh fruit, or use it in place of a richer creamy topping.

High protein yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

10g

· 20% DV

Fat

1.5g

· 2% DV

Fiber

· 0% DV

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

Calories come from: Carbs 23% · Protein 58% · Fat 19%

High protein yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.22mg · 17% DV

Biotin

3.5µg · 12% DV

0.35mg · 7% DV

Minerals

Phosphorus

135mg · 19% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

12µg · 8% DV

How Nutritious Is High protein yogurt?

Nutrient density

High

72/ 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

48/ 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.

High protein yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.4

Low

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

How to Burn Off High protein yogurt

To burn the 73 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is High 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 High 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 High protein yogurt 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 Fat Profile

SATURATED

0.95g

MONOUNSATURATED

0.38g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 1.7:1

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

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Foods Similar to High protein yogurt

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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🥛

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Frequently Asked Questions About High protein yogurt

Is high protein yogurt the same as Greek yogurt?

No, not always. Greek yogurt is typically strained to make it thicker and more concentrated, while high protein yogurt can gain its protein through straining or added milk proteins. The names and methods vary between brands.

How is high protein yogurt made?

High protein yogurt is made by straining yogurt to remove some whey, adding milk protein, or using a combination of methods. These approaches make it thicker or raise its protein content; the texture and ingredients depend on the product.

Is high protein yogurt good for weight loss?

Yes, high protein yogurt can support a weight-loss plan because its protein may help you feel full between meals. Pair it with fruit or oats for a filling snack, and be mindful that sweet toppings add extra energy.

Can high protein yogurt help build muscle?

Yes, high protein yogurt provides protein that supports muscle repair and growth when paired with resistance training. It is a convenient food source, but muscle gain also requires consistent training and enough food across the day.

Can you cook with high protein yogurt?

Yes, high protein yogurt works in dips, marinades, dressings, and some baked goods. Stir it into hot dishes near the end rather than boiling it, since high heat can make yogurt separate and its thick texture may change a recipe.

Can you eat high protein yogurt every day?

Yes, most people who tolerate dairy can include high protein yogurt daily. Have it at breakfast, as a snack, or with a meal, while also eating varied protein sources rather than relying on one food.

Does high protein yogurt contain lactose?

Yes, most high protein yogurt contains lactose because straining does not remove all of it. If lactose causes symptoms, choose a lactose-free version; added milk proteins do not necessarily make a yogurt lactose-free.

Is high protein yogurt a good post-workout snack?

Yes, high protein yogurt is a convenient post-workout snack because it supplies protein for muscle recovery. Add fruit or cereal if you also need carbohydrates after a longer or more demanding training session.

Can babies or young children eat high protein yogurt?

Young children who have started eating dairy can generally have plain, pasteurized high protein yogurt, but it should not replace breast milk or infant formula. For babies, follow age-appropriate feeding guidance and avoid products with added sugar.

How long does high protein yogurt last after opening?

Keep high protein yogurt covered in the refrigerator after opening and use a clean spoon each time. Follow the storage instructions and date on the package, and discard it if its smell, appearance, or texture changes noticeably.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026