greek yoghurt protein
Greek Yoghurt Protein: A Simple Breakfast and Snack Guide
Greek yoghurt protein, calcium and serving ideas, plus what to check on the label.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Plain Greek yoghurt is a handy source of protein and calcium. The USDA-based entry used by Nutrigate lists around 10.2g of protein per 100g, but brands and fat levels vary.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Protein
- 10.2g
- Calcium
- 110mg
- Vitamin B12
- 0.8µg
Choose the yoghurt that suits you
Greek yoghurt, strained yoghurt and skyr are not identical, so compare the label if protein is your reason for buying it. Plain versions often make it easier to control how much added sugar is in the bowl.
Dairy-free yoghurts can be useful too. If you use one as an alternative to dairy, look for an unsweetened option that is fortified with calcium where possible.
Make it a real meal or snack
Add fruit, oats, nuts or seeds to bring fibre and texture. A savoury bowl with cucumber, herbs and chickpeas works well alongside a main meal.
Flavoured pots can be convenient, but some contain more sugar than you expect. There is nothing wrong with them, just compare a few options and choose what works for you most days.
Protein is not the only reason to eat yoghurt
Milk and dairy foods can provide protein and calcium. The amount of fat and sugar differs a lot across products, which is why the label is worth a quick look.
If you avoid dairy, use a variety of calcium-containing foods and check whether your plant-based alternative is fortified.
Questions people ask
Is Greek yoghurt higher in protein than regular yoghurt?
Often, but not always. Straining can concentrate protein, yet the best way to know is to compare the nutrition labels for the products in front of you.
Can I eat Greek yoghurt every day?
It can fit into a varied diet. Rotate toppings and other protein foods so your overall diet stays broad.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- USDA FoodData Central
Food composition data and food search
- NHS: Dairy and alternatives in your diet
Milk, yoghurt and plant-based alternatives