How Much Protein In Nonfat Greek Yogurt

How Many Grams Of Protein Are In 2 Cups Of Yogurt

High-Protein Greek Yogurt (just add Unjury)

Related Articles

Theres plenty of good reason to want to know how much protein is in the yogurt youre eating, but theres also no simple answer. Protein contents vary widely among yogurt types, so the only way to get accurate information is to carefully read nutrition labels. If you want as much protein as possible, its worth taking the time to compare amounts across brands.

Greek Yogurts That Sound Healthy

But lately, as Greek yogurt has emerged as the new health darling of trendy foods, the food industry has rushed in, as it often does, and manufactured products that arent so healthy anymore.

Check out whats really in some of the new hyperprocessed Greek yogurt products now appearing on supermarket shelves.

Otria® Caramelized Onion Greek Yogurt Veggie Dip

Sounds healthy, right? Onions, veggies, Greek yogurt. But lets turn this 8.75-oz tub around and check out the Ingredient List.

The first ingredient is in fact Greek yogurt, but the second ingredient this yogurt is made of is cream. As our dietitians point out in their education workshops, youve got to be extra mindful of ingredients that show up near the top of the Ingredient List because theyre the ones showing up the most in the product itself.

And, of course, none of us needs more saturated-fat-rich cream showing up in our arteries.

But thats exactly what youd get in this Greek yogurt dip. Its Nutrition Facts label shows that for every 2-tablespoon serving , youre taking in 1.5 grams of artery-clogging saturated fat.

And thats only the beginning. This tiny 2-tablespoon serving also packs in 60 calories , egg yolks, beef fat, 180 mg of sodium, and, amazingly, just 2 grams of protein. What happened to all the protein-rich goodness of Greek yogurt? Looks as if it were replaced by saturated fat, salt, and cholesterol in this product.

Post® Honey Bunches of Oats Greek Honey Crunch

Is Whey Protein And Greek Yogurt Good For Pre

Yes, Greek yogurt and whey protein are good before a workout as its high in protein and has some carbs. To give you the most energy, choose a low-fat version and add additional carbs like fruit, granola and/or honey. Sweetened yogurt can also provide a quicker and easier option.

I recommend limiting the whey protein to ½ a scoop, too much protein before a workout will slow down your bodys ability to use the carbs youre eating for energy.

Don’t Miss: Shakeology Lawsuit

Worst: Yoplait Greek 100

They might be lower in calories and sugar, but dont be fooledthese light yogurts dont deserve a place in your fridge. As you can probably guess from the name, Yoplaits Greek yogurt isnt exactly authentic. But more than that, the high-sugar/low-protein combination will not have you powering through the day as youd hopeand sadly, wont help you stave off those mid-morning donut cravings. Plus, to keep sugar levels low, Yoplait adds artificial sweeteners acesulfame potassium and sucralose. Artificial sweeteners have been linked to altering our gut microbiome, which can result in worsened digestive issues.

Is Greek Yogurt Good For Weight Loss

Oikos Nonfat Plain Greek Yogurt, 32 Oz.

Answer itweight lossGreek yogurtbenefitsGreek yogurtyogurt

Considering this, what are the health benefits of eating Greek yogurt?

This results in a thicker texture with fewer carbohydrates and sugar, and more protein the regular yogurt, she says.

  • The Power of Protein.
  • Iodine Keeps Your Waist in Check.
  • Calcium Is Key to Keeping Fit.

What does Greek yogurt do for your digestive system?

Your digestive tractGreek yogurttheyour

Why is Greek yogurt better for you?

Greek yogurtyogurtGreek yogurtyogurtyogurt25 Best Yogurts for Weight Loss

  • Siggi’s Icelandic Style Strained Non-Fat Vanilla Yogurt.
  • Fage Total 2% Greek Yogurt.
  • Wallaby Organic Greek Plain Low-fat Yogurt.
  • Maple Hill Creamery Greek Yogurt.
  • Chobani Whole Milk Greek Yogurt Plain.
  • Stonyfield Organic Whole Milk Greek Yogurt, Plain.
  • Wallaby Organic Whole Milk Kefir, Plain.
  • Dannon Whole Milk Vanilla Yogurt.

Arguably the Best Yogurts for a Weight Loss Regimen

  • Fage Total 2% Greek Yogurt. A rising star in the health world is the brand Fage.
  • Siggi’s Non-Fat Vanilla Yogurt. This makes Fage Total 2% look fattening.
  • Chobani Whole Milk Greek Yogurt.
  • Dannon Triple Zero Greek Nonfat Yogurt.
  • Chobani Low-Fat Mango Greek Yogurt.

You May Like: Fat And Protein Efficient Metabolism Diet

Is Greek Yogurt Good For You

Yes both full-fat and non-fat Greek yogurt are healthy options, however, youll want to limit the amount of full-fat yogurt you eat in order to cut down on saturated fat.

The health benefits of non-fat Greek yogurt include protein, which helps keep you full, being low in calories and providing gut-healthy probiotics.

Whats more, Greek yogurt seems to be a good alternative for people with lactose intolerance, a condition where one is unable to tolerate lactose, a type of sugar found in milk and some dairy products. Greek yogurt has a lower lactose content than regular yogurt, according to The Dairy Alliance.

When you can, opt for plain Greek yogurt and top it with frozen or fresh fruit, seeds, nuts, coconut chips and any other healthy toppings for flavor to avoid added sugar.

We Break Down The Difference Between Regular And Greek Varieties

by Stacy Julien, AARP, May 25, 2017

It’s important to choose the right yogurt to get the full nutritional benefit.

We know that yogurt is good for us. But head to the milk and dairy aisle today and youll see a dizzying variety of options.

As a convenient snack, yogurt provides protein as well as vitamins and minerals such as calcium, B vitamins and phosphorus, says Jason Ewoldt, R.D.N., L.D., wellness dietitian at the Mayo Clinic Healthy Living program. Yogurt also contains probiotics, ‘good’ bacteria, which research suggests when included in the diet might have several healthful properties.

AARP Membership: Join or Renew for Just $16 a Year

Knowing that, go ahead and eat more of it, provided you choose the healthy kinds. For years, Greek yogurt has been the go-to variety for optimum health. But whats the difference? Greek yogurt is yogurt that has been strained to remove its whey, resulting in a thicker consistency than that of unstrained yogurt, while preserving yogurt’s distinctive sour taste. Is one better than another?

Lets take plain nonfat yogurt no fruit at the bottom or any other garnishes and see how Greek and regular compare.

Don’t Miss: Nature’s Bounty Protein Shake Vs Shakeology

May Build Muscle Mass

Greek yogurt is rich in protein, and a high-protein diet can increase muscle mass in those who are doing resistance training.

A study published inFrontiers in Nutrition in 2019 found that consuming Greek yogurt during a training program led to improved strength, muscle thickness, and body composition, compared to a carbohydrate-based placebo.

The results suggest that consuming Greek yogurt can be a plausible, post-exercise, nutrient-rich alternative for positive strength, muscle, and body composition adaptations, according to the study authors.

Straining Seems Like More Trouble Than Im Up For Any Other Ideas

Delicious high protein greek yogurt snack!

REMINDER: These ideas will also add calories. Proceed with knowledge.

  • Add powdered milk to milk before you incubate your yogurt. It will also help to make your yogurt thicker. I think it changes the flavor and makes the texture a bit chalky, so Im not a fan. Each to his own. You might like it.
  • Add protein powder or whey protein. Again, this can change the flavor and texture.
  • Add peanut butter powder, nuts, flax seeds, or chia seeds. Check out the Chocolate Peanut Butter Yogurt recipe on this blog.
  • Make yogurt with milk that has been processed to reduce the water. This results in concentrating the milk and increasing the nutrient count. I often use Braums milk . They boast of 50% more protein in a cup of their fat-free milk.
  • Use ultra-filtered milk such as the Fairway brand to make your yogurt. It starts out with 13 g of protein per cup. If you strain it to make Greek yogurt, you can multiply the amount of protein, depending on how much whey you drain off.
  • You May Like: Does Premier Protein Help With Weight Loss

    Does Greek Yogurt Or Regular Yogurt Contain More Protein

    Greek yogurt contains more protein than regular yogurt.

    With concentrated yogurt , the protein content increases. Only a small part of the protein leaves when the whey separates from the original yogurt.

    Think about it this way

    Place a fresh, sweet plum in the sun. You will lose some water but little sugar in the transformation to a raisin.

    Result? Raisins are sweeter than grapes. Why? Because the relatively same amount of sugar occupies a smaller mass.

    Likewise, straining yogurt causes it to lose lots of whey but little protein. So most of the protein is now compressed into a smaller amount of yogurt that we call Greek yogurt.

    How Much Protein Do You Need

    The recommended intake of protein is 0.80 grams of protein per kilogram of body weight per day for a healthy person. Protein provides four calories per gram of protein. Thus, the more grams of protein a yogurt provides, the more calories the yogurt will have. Yogurt is a complete protein, or high quality, since it provides all of the essential amino acids that our body requires. Meat, other milk products, cheese and eggs are also complete proteins.

    Read Also: Equivalent To Shakeology

    Read Also: Can You Lose Weight Only Drinking Protein Shakes

    Best Drink: Powerful Yogurt

    • 12 grams of protein
    • 7 grams of sugar

    If you’re trying not to add too many extra calories when choosing a snack, this yogurt from Dannon could be a good choice to consider. Not to mention, if you have a sweet tooth, the Strawberry Cheesecake-flavoring could very well help you replace your favorite treat with a more nutrient-dense option.

    A cup of this yogurt has only 80 calories and will also give you 12 grams of protein, making it a light-yet-satisfying snack you’ll want to enjoy again and again.

    âBuy it: âInstacart Walmart

    Healthy Greek Yogurt Recipes

    Light + Fit Nonfat Gluten

    Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine and the Complementary & Natural Healthcare Council . Find out more at

    All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

    Don’t Miss: Fat Protein Efficient Diet Meal Plan

    Effects Of Probiotic Yogurt Vs No Yogurt

    A 2016 study investigated the effects of probiotic yogurt consumption on various markers of health in people with type 2 diabetes.

    Some of the participants who took part in the study ate a little less than two-thirds of a cup of probiotic yogurt per day for 8 weeks. Others consumed yogurt with a type of pumpkin or just pumpkin alone. A control group received dietary advice on managing diabetes but did not consume any yogurt.

    Researchers tested each participants blood pressure and blood glucose levels at the start of the study, and again at the end. They also tested levels of fats and inflammatory markers in the blood. Inflammatory markers are chemicals in the blood that indicate inflammation in the body.

    The participants who ate yogurt and yogurt and pumpkin showed a significant reduction in blood pressure. Their blood tests also revealed the following health improvements:

    • a significant decrease in blood glucose levels
    • significantly lower levels of the inflammatory marker CRP
    • significantly lower levels of low-density lipoprotein or bad cholesterol

    The control group did not show significant improvements in any of the above markers of health. The researchers concluded that consumng probiotic yogurt might be beneficial for people with type 2 diabetes.

    What To Look For When Shopping For Greek Yogurt

    When shopping for Greek yogurt, there are a few things to keep in mind.

    Most yogurts on the market are flavored and sweetened, and they can contain a significant amount of added sugar.

    For example, some flavored, sweetened varieties can contain upwards of 16 grams of added sugar per serving. Thats about 4 teaspoons of added sugar.

    While you dont have to avoid sugar at all costs for optimal health, its important to limit your intake of added sugar.

    Thats because consuming too much added sugar can contribute to health conditions like diabetes, heart disease, fatty liver, depression, and obesity (

    Recommended Reading: Will I Lose Weight If I Only Drink Protein Shakes

    Which Nonfat Greek Yogurt Has The Most Protein

    RANKED: These are the yogurts with the most protein Chobani: 12 g. Chobani Simply 100: 12 g. Yoplait Greek 100: 12 g. Dannon Light & Fit Greek: 12 g. Tarte: 12 g. Misha: 14 g. Rebecca Harrington/Tech Insider. Nounos: 14 g. Rebecca Harrington/Tech Insider. Siggis: 14 g. Rebecca Harrington/Tech Insider.

    Good Source Of Protein And Other Nutrients

    Greek Yogurt Protein Bowl (Low Carb / BodyBuilding )

    One of the main benefits of Greek yogurt is that its rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more .

    Protein needs vary, but a protein intake of 0.540.9 grams per pound of body weight is likely optimal for physically active people .

    A 7-ounce serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.

    In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc all of which play important roles in supporting your health.

    For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production .

    Read Also: How Much Gold Standard Whey Protein Should I Take

    Worst: Greek Gods Greek Yogurt Nonfat Plain

    The gods’ muscles were not built on this yogurt. “This Greek-style yogurt not only has less protein than some others, but also less protein than sugar,” explains Middleberg. Which is odd considering this ‘gurt has no sugar added. That’s a deal-breaker in the dairy aisle. We’re happy to hear the company uses milk from cows that are not treated with rBST/rBGH growth hormones. However, that doesn’t mean the resulting yogurt isn’t free from additives. The yogurts do include pectin and inulin, which are “chemically engineered to improve taste, texture or nutrition profile but can lead to very uncomfortable digestive issues in some people,” she details. That’s a surefire way to undo the benefits of yogurt.

    RELATED: The science-backed way to curb your sweet tooth in 14 days.

    Is Nonfat Yogurt Good For Weight Loss

    Researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didnt bone up on calcium. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.

    Don’t Miss: Can Lack Of Protein Cause Headaches

    May Promote Better Heart Health

    Research suggests that fermented dairy, like yogurt, lowers the risk of plaque buildup and artery stiffness. Both are linked to high blood pressure.

    Another study, published in the American Journal of Hypertension, found that eating two or more servings of yogurt per week was linked with a 21% lower risk of stroke in men and 17% in women. That was compared with those who had less than one serving of yogurt per month.

    According to research published in the Journal of Dairy Science, people with Type 2 diabetes who had 300 grams of yogurt with probiotics each day had a 4.5% and 7.5% decrease in total and LDL cholesterol levels, compared to a control group. Yogurt “may contribute to the improvement of cardiovascular disease risk factors,” the study authors wrote.

    How Do You Pack So Much Protein In Chobani Greek Yogurt

    Chobani Vanilla Blended Greek Yogurt, 32 oz

    Our Chobani® Greek Yogurt products are packed with protein because of our authentic straining process that removes excess liquid wheyits a process that has been around for generations. We use 3 cups of milk to make 1 cup of our Greek Yogurt. The result is a thicker, creamier yogurt with an average of 12g of protein per 5.3oz cupmost of our products contain 2 times the protein found in regular yogurt.* Protein is important for active lifestyles, helping with muscle development and contributing a feeling of fullness between meals. We do not use ingredients like milk protein concentrate or modified starch, which some manufacturers add to make Greek-style yogurts that mimic the thickness and protein found in authentic strained yogurts like ours. Its important to note that our Non-fat plain Greek Yogurt may contain up 2g more protein than a 5.3oz serving of our Low-Fat and Whole Milk plain Greek Yogurt because the extra milk fat actually takes up space, reducing the amount of protein.

    *Chobani® Greek Yogurt: avg. 12g protein regular yogurt: avg. 6g protein, per 5.3oz serving.

    Also Check: Cholesterol In Protein Shakes

    Tips To Buy The Best Greek Yogurt

    At, you can find different types of Greek Yogurt. You can choose depending on your taste and preferences. Plain Greek Yogurt is an excellent choice for calorie-conscious people. It is high in micronutrients such as proteins and has no added sweeteners.

    Adding fresh fruits such as berries, bananas, and apples is an excellent way to make it a tempting dessert.

    Most of the flavored Greek Yogurt is loaded with high honey or fruit purees. Due to this, the sugar level in this Yogurt is high. It is recommended to enjoy it as an occasional treat.

    Most fat-free and low-calorie Greek Yogurt is low in calories. But make sure to check the sugar level as most manufacturers add sugar to make up for the fat reduction in Yogurt. Make sure to include restricted portions of Greek Yogurt in your diet as it may contain higher fat content to maintain longer satiety.

    Popular Articles

    Related Articles