Home » How Much Protein in Greek Yogurt: A Detailed Guide (2023)

How Much Protein in Greek Yogurt: A Detailed Guide (2023)

Greek Yogurt has become a staple in our diet. It is loaded with nutrients and provides us with essential vitamins and minerals. But did you know that Greek yogurt contains more protein than regular yogurt?

What is Greek Yogurt?

Greek yogurt is a thick, creamy dairy product made from prolonged fermented milk. It has a higher protein content than regular yogurt because it is strained to remove excess liquid. According to WebMD, eating two servings of low-fat plain Greek Yogurt is an ideal addition to your diet that compiles with your weight loss goals. 

The rich flavor and texture of Greek Yogurt is one of the prime reasons why it is taking a lead over regular yogurt. Beside being rich in Protein (which we will discuss in the subsequent article), it also serves you with your daily potassium intake. 

Greek yogurt is an excellent source of Vitamin B12, calcium, and probiotics. Studies show that consuming Greek Yogurt is also associated with reducing the Type 2 diabetes risk. 

1 standard cup of Greek Yogurt comes with 16g of protein serving which is 25% of RDA, according to Mayo Clinic

Why Protein is an Essential Nutrient?

Protein is an essential macronutrient that helps build muscle mass and repair damaged tissues. Each and every cell of your body including hairs need protein. Besides building our muscles strong, it keeps you full for longer time. The recommended daily intake of protein ranges from 0.8g  bodyweight. (1)

For example, if your weight is 50kg, then the minimum amount of protein required for your body is 50*0.8 40 grams. You need at least 40 grams of protein daily to maintain healthy muscles.

Quick Fact: The average adult needs about 56 grams of protein per day. (2)

So, how much protein does Greek yogurt contain? Let’s find out!

How Much Protein Does Greek Yogurt Contain?

The protein content of Greek yogurt varies depending on the brand. However, the average Greek yogurt contains around 5-6% protein.

It means that 1 cup of Greek yogurt contains approximately 16-18 grams of protein and 145 calories, according to USDA. (3)

If you want extra protein in your diet, then Greek yogurt is one of the best options available.

But don’t just take my word for it; let’s check out the facts:

According to VeryWellfit, a single serving of plain Greek yogurt contains 8.5g of protein. 
A study published in the Journal of Food Science found that Greek yogurt contains 17g of protein per 100ml serving. (4)

Health Benefits of Greek Yogurt

Besides being high in protein, Greek yogurt also offers many health benefits. Here are a few of them:

1.     It improves digestion.

According to University of Maryland Medical Center researchers, eating low-fat or nonfat Greek yogurt can help improve digestive function. They suggest that this may be due to its high acidity levels.

2.     It boosts immunity.

A study by the Harvard School of Public Health found that people who eat Greek yogurt have lower rates of cold and flu infections. Researchers believe that this could be due to the presence of probiotics in Greek yogurt. Probiotics are live microorganisms that aid in maintaining good gut health.

3.     It promotes weight loss.

In a study published in the International Journal of Obesity, researchers found that consuming Greek yogurt twice a week helped participants lose weight. Participants were instructed to consume 300mg of calcium along with 150grams of Greek yogurt daily.

4.      It prevents osteoporosis.

Osteoporosis is characterized by weak bones leading to fractures. Research suggests that calcium supplements and Greek yogurt can prevent bone deterioration.

5.      It reduces cholesterol.

According to research published in Nutrition & Metabolism, Greek yogurt can reduce total cholesterol and LDL cholesterol. The reason behind this is because of the high level of protein present in Greek yogurt.

How is Greek Yogurt Different from Regular Yogurt?

The process of making Greek yogurt is not much different from that of making regular yogurt. The milk is heated first, then chilled until it is at the right temperature for fermentation. Then, it is then added to bacteria. When fermented, the mixture produces lactic acid and milk protein gel to create yogurt.

When lactose and liquid whey are separated from the mixture by a lengthy process that produces a sweet, dense, texture yogurt referred to in the form of Greek yogurt is created.

Greek Yogurt Nutritional Facts

Here are the Nutritional Facts about Greek Yogurt that make it a perfect choice for health freaks:

1.     Lesser Carbs

The removal of whey through the straining process reduces Greek yogurt’s carbohydrates. This process makes the Greek yogurt thick and creamy and enriches it with high protein. As the milk sugars are entirely removed in the form of whey, you can easily include them in your diet if you keep an eye on your calorie intake.

Caution: Many Store-bought Greek yogurts contain an elevated amount of sugars and flavorings. It can increase the overall carbs value in such yogurts.

2.     Lots of Minerals

Greek yogurt is the powerhouse of minerals such as zinc, iron, magnesium, calcium, and potassium. These minerals are essential for healthy bones and teeth formation.

With 20-25% of the calcium in Greek Yogurt, Greek yogurt is also available in the lactose-free versions making it easy to digest.

3.     Goodness Of Probiotics

Probiotics are beneficial bacteria that help maintain digestive health. They are also known to boost the immune system—Greek yogurt has gut-friendly bacteria such as Lactobacillus casei and Lactobacillus acidophilus. 

Many studies suggest that probiotics not only positively affect your physical health but also help improve your mental health—the good bacteria in Greek Yogurt help treat Autism Spectrum Disorder (ASD).

4.     Presence of Vitamin B12

Why is Vitamin B12 essential for the body? Because without vitamin B12, our bodies cannot produce red blood cells, which carry oxygen throughout the body. So, we need to ensure that we get enough Vitamin B12 daily.

Vitamin B12 is also essential for brain development and nerve function and is also needed for proper digestion. If you are also struggling to meet your RDA for Vitamin B12, start including Greek Yogurt in your diet. Per serving of Greek Yogurt comes with 20% of Vitamin B12. 

5.     Fat Content

The fat content in the greek yogurt varies with the difference in milk used to ferment the yogurt. The fat will naturally be higher if the greek yogurt is made from Full-Fat milk. Check the labels to understand the fat content in your greek yogurt. IF the milk used is low-fat or fat-free. Naturally, you don’t need to worry about its fat content. 


If you want to add some goodness to your life, try adding Greek Yogurt into your diet. You can enjoy the benefits of this delicious treat while maintaining a healthy lifestyle. If you are lactose intolerant, consider eating a greek yogurt on plant-based dairy.

Frequently Asked Questions

Yogurt Expert Sonia Uvezian was born and raised in Beirut, Lebanon. A renowned expert in Middle Eastern and Caucasian cooking and winner of a James Beard Award, she is the author of six other highly acclaimed cookbooks, such as Recipes and Remembrances From An Eastern Mediterranean Kitchen, Cooking from the Caucasus along with The Book of Yogurt.