High Protein Yogurt: Your 2025 Buyer’s Guide

Want an easy way to hit your protein goal without cooking? High‑protein yogurt is tough to beat. In one portable cup, you’ll usually get 15–25 grams of complete protein, live cultures for gut health, and a creamy base for sweet or savory add‑ins.

TL;DR — Best high protein yogurts right now

• Max protein per cup (5.3 oz): ratio PROTEIN — 25 g (a yogurt‑cultured dairy snack; sweetened with sucralose).
• Best overall high‑protein Greek‑style: Oikos Pro — 20 g (sweetened with stevia; 0 g added sugar).
• Best lactose‑free dairy pick: Chobani High Protein — 20 g (6.7 oz) (lactose‑free; 0 g added sugar).
• Best Plain Yogurts (Simple Ingredients): Fage Total 0% — 16 g and Siggi’s Skyr — 16 g.
• Top plant‑based Greek‑style: Kite Hill — 15 g (almond + soy protein) and Forager Project — 10 g.

These benefits matter for achieving results: protein‑rich snacks help you hit your daily target, support muscle recovery, and keep you fuller between meals. If you’re working on body recomposition, pairing higher‑protein choices with periodic DEXA scans shows whether your plan is preserving lean mass while you lose fat. See our guide on post‑workout protein timing.

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What Counts as “High‑Protein” Yogurt?

Aim for at least 15 g protein per ~5–6.7 oz single‑serve cup. You’ll typically find the most protein in:

• Strained dairy styles (Greek yogurt, skyr)
• Extra‑protein lines using ultrafiltered milk and/or added dairy proteins (e.g., whey)
• A few plant‑based Greek‑style options fortified with soy/pea protein

Dietitians often suggest checking for live active cultures and keeping added sugars low (ideally ≤3 g per serving), while noting that ≥10 g per cup is a solid general benchmark for satiety and muscle repair. In this guide, we spotlight ≥15 g options to help shoppers who specifically want the highest‑protein picks—while still flagging a few standout dairy‑free choices around 10 g because truly high‑protein plant yogurts remain limited.

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Quick‑Compare: Popular High‑Protein Yogurts (Protein, Sugar, Sweeteners)

• Where to shop: Most of these are widely available at big‑box grocers; many online grocery stores offer a “High‑Protein” filter in their yogurt section (Target category page).

Nutrition varies by flavor; entries below reflect typical vanilla/plain cups when available from brand pages and independent editorial reviews.

Heads up on sweeteners: many no‑sugar‑added lines use stevia or sucralose. CSPI’s Chemical Cuisine rates stevia leaf extracts as generally safe and sucralose as “avoid.” See CSPI’s entries on stevia leaf extract and on sucralose for details.

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Picks by Goal and Lifestyle

• Muscle‑focused (≥15 g protein, low sugar)

  • When you don’t feel like eating much: Ultrafiltered options like ratio PROTEIN (25 g) and Oikos Pro (20 g) deliver big protein per cup with minimal added sugar (stevia/sucralose). This allows you to maximize protein grams even when appetite is low.
  • Lactose‑sensitive? Chobani High Protein (20 g) is lactose‑free, so you get the protein without the discomfort.
  • Prefer short ingredient lists? Strained classics like Fage Total 0% (16 g) and Siggi’s Plain (16 g) skip non‑nutritive sweeteners and keep things simple—great for savory bowls or DIY sweetness with fruit.

• Busy working parent (value + multipacks)

  • Look for 4‑packs and quarts to stock the fridge. Oikos Triple Zero comes in multi‑packs (15 g, 0 g added sugar), and 6.7‑oz Chobani High Protein cups make easy lunchbox add‑ins. Add fruit or granola at home to keep costs down.

• Plant‑based or dairy‑sensitive

  • Highest‑protein dairy‑free standouts: Kite Hill Greek‑Style (15 g; almond + soy protein) and Forager Project Greek‑Style (10 g; cashew + rice protein). Many plant yogurts are lower in calcium and B12 unless fortified, so check labels if those matter to you.

Pro tip: If you lift or train hard, aim for ~20–40 g protein within a few hours post‑workout; a high‑protein yogurt with fruit and cereal can help you hit that dose (ISSN position stand).

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Label‑Reading 101: What to Check Before You Buy

• Protein target: ≥15 g per single‑serve cup. Strained styles (Greek/skyr) and ultrafiltered lines hit the mark most reliably.
• Live & active cultures: Look for the seal or cultures listed; they’re a key gut‑health benefit of yogurt.
• Added sugar: Prefer 0–3 g in single‑serve cups; add your own fruit if you like it sweeter.
• Sweeteners: Expect stevia, sucralose, or blends in “no sugar added” lines. If you’re evaluating sweeteners, see our evidence guides on acesulfame K and allulose.
• Ingredients: Some products are labeled “yogurt‑cultured dairy snacks” (e.g., ratio PROTEIN) rather than standard yogurt—still a convenient protein option if you like the taste/texture.

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Track Your Protein Plan with BodySpec DEXA

Eating more protein is step one. Step two is verifying it’s working.

• Regular BodySpec DEXA scans quantify your lean mass, fat mass, and visceral fat so you can see if your protein‑forward plan is helping you gain or maintain muscle while trimming fat.
• Scan on a repeatable cadence (for example, every 8–12 weeks) to compare results apples‑to‑apples and fine‑tune your calories, macros, and training.
• Ready to see your numbers? Book your DEXA scan in minutes.

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Easy High‑Protein Yogurt Combos (10 Minutes or Less)

• Power parfait (Around 22–25 g protein)

  • 1 container (5.3 oz) Oikos Pro — 20 g protein
    OR 1 container (6.7 oz) Chobani High Protein — 20 g protein
  • 1/2 cup berries (adds ~0.5 g)
  • 1/4 cup high‑fiber cereal (adds ~2–4 g)

• Savory bowl (Around 22–26 g protein)

  • 1 container (5.3 oz) Fage 0% — 16 g protein
    OR 1 container (5.3 oz) Siggi’s plain — 16 g protein
    OR 1 container (6.7 oz) Chobani High Protein — 20 g protein
  • Lemon, dill, salt
  • Sliced cucumber and halved cherry tomatoes
  • 2 Tbsp hemp hearts (adds ~6 g)

• PB&J crunch (Around 21–22 g protein)

  • 1 container (5.3 oz) Oikos Triple Zero vanilla — 15 g protein
  • 1 Tbsp peanut butter (adds ~4 g)
  • 1/2 cup strawberries (adds ~0.5 g)
  • 1 Tbsp chia seeds (adds ~2 g)

Macros will vary by brand/flavor; check labels and your tracking app. If you’re new to the topic, our 5‑Minute Macros Guide is a great place to start.