Best yoghurts for protein: which ones pack the biggest protein punch?

Whether it’s paired with fruit for breakfast, swirled into soup, or added as a handy lunchbox snack, you can’t beat a bit of yoghurt. It can be a simple, cheap and easy way to boost your protein intake.

However, protein amounts can vary considerably between different yoghurt types and brands. There’s around 5-6g of protein in a typical small 115g yoghurt pot, while Greek yoghurt can have almost double that amount. So how do you know which one to choose?

We’ve compared popular yoghurts to find those with the highest naturally occurring protein content. And asked a dietitian to explain just how much protein we need – and whether it’s worth paying more for high-protein yoghurt options.

Our expert

Aisling Pigott is a registered dietitian, senior lecturer and doctoral researcher with more than 15 years’ experience across clinical practice, research and education.

A spokesperson for the British Dietetic Association, she translates complex nutrition science into clear, practical and evidence-based advice for the public. Her research focuses on diabetes, eating disorders and the prevention of disordered eating in children and young people. 

Yoghurts for protein: key findings

• Strained yoghurts, such as Greek and skyr, tend to have more protein than standard yoghurt.
• Waitrose High Protein Yogurt had the most protein of our choices at 11.5g per 100g.
• Aldi’s Brooklea Greek Yogurt 0% Fat, £1.99 for 500g, was the cheapest high-protein Greek yoghurt on our list.
• More protein doesn’t automatically make a yoghurt healthier.

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Why is protein important and how much do you actually need?

‘Protein is an essential nutrient, providing the building blocks our bodies need for growth and repair, as well as supporting muscle, bone health and immune function,’ says registered dietitian Aisling Pigott.

UK government guidelines recommend 56g a day for someone weighing 75kg and 45g for 60kg. That’s around 0.75g per kilogram of bodyweight. Most of us are already meeting the daily guidelines, but Pigott explains that some people may have higher needs.

‘There is good evidence that a somewhat higher intake can be beneficial, particularly for maintaining muscle as we get older, during weight loss, or for people who are physically active,’ she says: ‘I generally suggest aiming for around 1.2g per kilogram per day for healthy adults and a little bit more for those doing lots of exercise or building muscle.’

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Which yoghurts contain the most protein?

Strained yoghurts, like Greek yoghurts and skyr, tend to have more naturally occurring protein than other types. ‘When yoghurt is strained, some of the liquid is removed during production, concentrating the protein naturally present in milk,’ explains Pigott.

The Greek yoghurts we looked at typically contained between 6g and 10.3g of protein per 100g. That’s around 9-15g for a 150g serving. Skyr had a similar protein count, containing around 7.5-10g per 100g.

Our highest-protein option was Waitrose’s High Protein Natural Yogurt, a strained yoghurt containing 11.5g of protein per 100g.

How do different yoghurt types compare?

While it can vary between brands, this is the approximate amount of naturally occurring protein typically found in 100g of the different yoghurts we looked at.

• Greek yoghurt Not a protected designation like feta, but under EU food‑labelling rules the term is treated as an indication of origin. Approx 6-10g.
• Greek-style yoghurt Aims to mimic the thick, creamy texture of Greek yoghurt. Many contain only milk and live cultures, achieving their texture through partial straining. Production methods and protein content can vary. Around 3.5-10g.
• Skyr Icelandic-style strained yoghurt. Around 7.5-10g.
• Kefir yoghurt Fermented using kefir cultures. Around 4.5-6g.
• Natural yoghurt Around 4-5.5g.
• Soya yoghurt Around 4-5g.

5 yoghurts naturally high in protein 

Waitrose High Protein Natural Yogurt 

• Available from Waitrose (£2.20 for 450g)
• Type Strained
• Protein 11.5g

Brooklea Greek Yogurt 0% Fat 

• Available from Aldi (£1.99 for 500g)
• Type Greek
• Protein 10.37g

Kri Kri My Authentic Greek Yogurt 0% Fat 

• Available from Waitrose (£4.80 for 1kg)
• Type Greek
• Protein 10.3g

Fage Total 0% Fat Greek Recipe Yoghurt 

• Available from Tesco, Sainsbury's, Asda (£3.75 for 450g)
• Type Greek
• Protein 10.3g

Arla Skyr Natural Icelandic Style Yogurt 0% fat

• Available from Sainsbury's, Tesco (£2.50 for 450g)
• Type Skyr
• Protein 10g

Other yoghurts offering 10g of protein per 100g included Yeo Valley Organic Greek Recipe 0% Fat Natural (£3.40 for 450g, Sainsbury’s, Asda) and No.1 Fat Free Natural Strained Greek Yogurt (£2.50 for 500g, Waitrose). All yoghurts were calculated per 100g. 

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What else to look out for on the label

Some flavoured yoghurts can be high in added sugar. The NHS recommends choosing lower-sugar options where possible, but this is where labels can get confusing. 

‘The "of which sugars" figure on the nutrition panel includes naturally occurring lactose from milk, so it doesn’t tell you how much sugar has been added,’ explains Pigott.

‘Instead, check the ingredients list for ingredients such as sugar, glucose syrup, honey or other added sugars.’

If you want added flavour with less sugar, choose a natural yoghurt and add fruit, or spices like cinnamon, mixed spice or nutmeg, topped with nuts or seeds. 

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Is it better to choose low-fat yoghurts?

We found that lower-fat natural, Greek and skyr yoghurts often have slightly more protein than the full-fat options. For example, Fage Total 0% Fat Greek Recipe Yogurt has 10.3g of protein per 100g, while Fage Total 5% Fat Greek Recipe Yogurt has 9g. 

Government guidelines currently recommend choosing low-fat dairy options where possible as they contain less saturated fat. But Pigott explains that whether you choose low-fat or full-fat yoghurt largely comes down to personal preference: ‘Even full-fat yoghurt is not an especially high-fat food compared with many other foods,’ she says.

Are higher-protein yoghurts worth paying more for?

For people who may need more protein in their diet – such as older people, frequent exercisers or those with a reduced appetite – a high-protein yoghurt can be a convenient source.

However, options such as Greek, skyr and kefir can sometimes cost more than standard yoghurt. For many of us who already eat a balanced diet, Pigott says there’s no need to splash out unless it’s a yoghurt you enjoy.

‘Yoghurt is already a nutritious source of protein. Ultimately, the "best" yoghurt is one that you enjoy, can afford and fits into your overall diet,’ she says.

It also pays to shop around. One of the highest-protein yoghurts we found, Aldi’s Brooklea Greek Yogurt 0% Fat, £1.99 for 500g, was also the cheapest Greek yoghurt on our list.

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Are high-protein yoghurts worth it?

Protein-enriched yoghurts, which are not included in our list, have extra protein, such as whey or milk proteins, added by the manufacturer. They can contain as much as 12.5g of protein per 100g. However, some options may also contain added sugar and flavourings, so keep an eye on the label.

‘Remember, extra protein doesn’t automatically make a product a healthier choice. Look at the yoghurt as a whole rather than choosing solely on the biggest protein number on the front of the pack,’ says Pigott.

Nutritional information is based on manufacturer data available at the time of publication and may change if products are reformulated. Prices checked September 2026 and may vary. 

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