1 cup (medium) of High Protein Yogurt (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 6.8 g of carbs, 15 g of protein, 0.8 g of fat and 0 g of fiber. Its 1.2 µg of B12 covers 50% 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 yogurt with more protein than standard varieties, often made by straining it to remove some whey or by concentrating the milk. It keeps yogurt’s gentle tang, with a thicker, smooth texture that holds its shape on a spoon. Across many countries, it’s eaten at breakfast or as a snack, with fruit, oats or nuts; it can also stand in for sour cream or be stirred into savoury dips and sauces.

It is a protein-rich dairy choice, with 10 g of protein per 100 g. Choose an unsweetened version if you want to control added sugar, and pair it with fruit or whole grains for a more substantial snack.

High Protein Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

10g

· 20% DV

Fat

0.5g

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 29% · Protein 64% · Fat 7%

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High Protein Yogurt Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.22mg · 17% DV

0.45mg · 9% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

10µg · 7% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is High Protein Yogurt?

Nutrient density

High

65/ 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

Low

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

How to Burn Off High Protein Yogurt

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

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 High Protein Yogurt 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 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

— Not 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

0.3g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 2:1

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

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Frequently Asked Questions About High Protein Yogurt

Is high protein yogurt the same as Greek yogurt?

No, high protein yogurt and Greek yogurt are not always the same. Greek yogurt is typically strained, while high protein yogurt may be strained or have milk proteins added; recipes and protein amounts vary between products.

How is high protein yogurt made?

High protein yogurt is made by straining yogurt to remove some whey, adding milk protein, or using both methods. The process affects its thickness and taste, so one brand may be creamier or tangier than another.

Can high protein yogurt replace protein powder after a workout?

Yes, high protein yogurt can be a whole-food alternative to protein powder after a workout. Eat it with fruit or cereal for a more substantial snack; unlike a powder, it also provides the texture and other nutrients of yogurt.

Does high protein yogurt help build muscle?

Yes, high protein yogurt supplies protein used for muscle repair and growth. It works as part of a muscle-building routine that includes resistance training and adequate food; eating yogurt alone will not build muscle.

Can you freeze high protein yogurt?

Yes, you can freeze high protein yogurt, but thawing often makes it less smooth, with some separation. Use thawed yogurt in smoothies or cooking rather than expecting its original creamy texture.

Can high protein yogurt be used in cooking?

Yes, high protein yogurt works in dips, dressings, marinades, and many baked recipes. For hot sauces, stir it in after removing the pan from the heat to help prevent curdling.

Is high protein yogurt good for weight loss?

Yes, high protein yogurt can be a filling snack that makes it easier to manage hunger. Choose it as a replacement for a less filling snack rather than simply adding it on top of your usual meals.

Is high protein yogurt lactose-free?

No, high protein yogurt is not automatically lactose-free. Straining can reduce some lactose, but the amount varies and added protein does not remove it; choose a product specifically made lactose-free if needed.

How long does high protein yogurt last after opening?

High protein yogurt should stay refrigerated after opening, with the container tightly covered. Use a clean spoon and follow the package’s guidance for opened yogurt, since the safe storage period varies by product.

Is high protein yogurt a good snack before a workout?

Yes, high protein yogurt can be a convenient snack before exercise, especially with fruit or another carbohydrate source. If a large serving feels uncomfortable during training, eat it earlier or choose a smaller snack.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026