The 12 Best High-Protein Yogurts, According to Dietitians

Choosing a high-protein yogurt for your midday snack, or even adding it to your breakfast, can help you feel satiated throughout the day.

"A 6-ounce container of regular yogurt can have around 5 grams of protein per serving, while the best high-protein yogurt options average 12 grams of protein or higher," Kelsey Sackmann, RD, tells LIVESTRONG.com‌.‌

That being said, there are so many yogurt options to choose from, and not all of them are equally nutritious. Below, see our expert-approved choices for the best high-protein yogurt to add to your grocery cart.

To help you pick the best high-protein yogurt on your next trip to the grocery store, we personally tested different brands as well as spoke to four registered dietitians for their top choices.

We then chose the winning yogurts below based on the following criteria:

• Protein per serving (ideally over 10 grams)
• Sugar per serving (ideally under 13 grams)
• Taste
• Texture

• 18 grams of protein
• 5 grams of sugar

Siggi's Icelandic Yogurt comes highly recommended by Sackmann and Maya Feller, RD, CDN. What makes Siggi's Icelandic Yogurt the best yogurt overall is that it's high in protein, low in sugar and full of other nutrients like probiotics and calcium. In fact, skyr is the type of yogurt with the highest protein content because it's made by straining out the whey and concentrating the protein, according to Siggi's website.

Siggi's plain variety is made with just three simple ingredients: pasteurized milk, pasteurized cream and live probiotic cultures for a gut-healthy snack. It doesn't get much better than that.

• 15 grams of protein
• 5 grams of sugar

Greek yogurt is high in protein because, like skyr, it's also strained to remove the liquid whey, therefore concentrating the protein. Greek yogurt has about three times more protein than regular yogurt, per the USDA.

To get the most bang for your buck, it's best to buy yogurt in bulk. Oikos Triple Zero Vanilla Greek yogurt comes in a 4-pack for less than $5 — an amazing deal! Each cup will give you an impressive 15 grams of protein that will help keep you full throughout the day.

Also worth noting: Oikos Triple Zero has zero grams of added sugar because it uses stevia as a sweetener.

• 15 grams of protein
• 9 grams of sugar

"Skyr" is a special type of yogurt originating from Iceland with a thicker, creamier texture. Though Skyr has a thicker texture, its taste is slightly milder than regular yogurt.

The brand's Extra Creamy line has a higher milkfat and comes in delicious flavors including Passionfruit & Mango, Cold Brew, Lemon and more.

Icelandic Provisions also comes in lower-fat varietals with just-as-decadent flavors, including Peach and Cloudberry, Strawberry and Lingonberry and more. We also love the vanilla flavor — it has a super creamy and rich consistency and is blended with three different kinds of pure vanilla.

• 13 grams of protein
• 13 grams of sugar

Chobani's Greek yogurt has a decadent creamy texture. The yogurt is filled with 13 grams of protein and it comes in a variety of different delicious flavors that are all low-fat or non-fat: vanilla, strawberry, strawberry banana, blueberry, coconut, peach, black cherry, raspberry, pineapple, key lime, and more. Chobani also has a line of whole milk yogurts that come in even more drool-worthy flavors, such as Coffee & Cream, Orange & Cream, Banana & Cream and more.

While this yogurt does boast a lot of protein, it's a bit higher in sugar than our other choices, with about 11 to 12 grams of added sugar per serving.

• 25 grams of protein
• 3 grams of sugar

If you're looking to get more protein in your diet, grab :ratio Protein's Vanilla Greek Yogurt. Each cup is filled with a heaping 25 grams of protein and only 3 grams of sugar, making for a nutritious and low-sugar snack. The brand achieves such a high protein content by using ultra-filtered milk and adding whey protein to the mix.

This deliciously creamy yogurt will also give you 35 percent of your daily recommended value of calcium. Just note that erythritol and sucralose are used to sweeten this yogurt. Although both are considered to be safe, erythritol is a sugar alcohol that may cause gastro issues in some people.

• 15 grams of protein
• 5 grams of sugar

Fage (pronounced fa-yey) boasts 15 grams of protein and just 5 grams of sugar. You can also buy Fage Total in 0 percent (non-fat), 2 percent (reduced-fat) and 5 percent fat (whole milk). Fage works great in savory recipes that call for plain Greek yogurt, like creamy sauces and salad dressings, but this unflavored pick also tastes delightful on its own... or topped with fresh fruits and nuts.

"This yogurt is on the cheaper side, but still has good flavor, a smooth texture and decent nutrient breakdown," says Julia Denison, RD, LDN. You'll also get a dose of probiotics, as its only ingredients are skim milk and cream and live probiotic yogurt cultures.

• 16 grams of protein
• 5 grams of sugar

This organic Greek yogurt from Stonyfield is all you need for a satiating midday snack. It has only two ingredients: pasteurized organic non-fat milk and live cultures.

"Organically raised cows aren't given the same hormones and antibiotics as conventional cows — no antibiotics for them means no antibiotics for you," Sackmann says. Add fresh fruit or low-sugar granola to your yogurt for a filling breakfast.

• 5 grams of protein
• 8 grams of sugar

While this yogurt has less protein than our other options, it still gives you a good amount considering it's not made with dairy products. One serving of this oat milk yogurt has 5 grams of protein and just 8 grams of added sugar. The plain variety doesn't have any sugar.

Because growing oat crops does not require as much water as dairy milk does, this pick can be a sustainable yogurt option. Each batch of Nancy's Yogurt is carefully cultured, sustainably sourced and offers billions of live probiotics in each serving.

• 12 grams of protein
• 2 grams of sugar

This Greek yogurt from Two Good has 12 grams of satiating protein and just 80 calories per serving.

If you're following a keto-style eating plan, this yogurt is strained in such a way that most of the natural sugars are removed. So, while regular Greek yogurt will have about 5 grams of sugar, you'll only get 2 grams in a serving of Two Good Greek Yogurt. It's also lightly sweetened with stevia, which allows the yogurt to be low in carbs, with just 3 grams per serving.

• 11 grams of protein
• 0 grams of sugar

Unlike many other zero-sugar yogurts, Chobani's version doesn't contain any artificial sweeteners. Instead, it's sweetened with stevia and allulose, two natural sweeteners that don't contain any calories. Because it's zero-sugar, that also means it doesn't contain any lactose, so it's safe for folks who are lactose intolerant.

Chobani Zero Sugar has just 60 calories a serving and comes in tasty flavors, such as Toasted Coconut Vanilla, Strawberry Cheesecake and Lemon Merengue Pie.

• 20 grams of protein
• 9 grams of sugar

If you're into the idea of drinking your yogurt, this creamy, delicious Powerful Yogurt beverage is great for a quick, on-the-go snack to keep you satisfied between meals. It packs 20 grams of protein per bottle to help sustain your energy levels throughout the day.

Just note that it's sweetened with some stevia, so if you're not a fan of the aftertaste, you might not enjoy this bev.

• 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 is a good choice. With fun flavors like Strawberry Cheesecake, you may just be able to replace your favorite high-calorie desserts with this yogurt.

A cup of this yogurt has only 80 calories plus 12 grams of protein, making it a light-yet-satisfying snack you'll want to enjoy again. Just note that it's sweetened with cane sugar as well as the artificial sweeteners sucralose and ace-K.

Before you go out and purchase yogurt, there are a few things you should consider that will help you make the best choice.

Because milk has naturally occurring sugar in it, known as lactose, plain dairy yogurts will typically have a few grams of sugar. That said, look out for added sugar and ingredients like artificial flavors and even pureed fruit on your nutrition labels.

"You should look for a yogurt that has 10 to 15 grams of added sugars or less per serving," Denison says. That's equivalent to about 2 to 4 teaspoons of sugar.

Many manufacturers put "low-fat," "reduced-fat" and "fat-free" labeling on their products to convince buyers that they are healthier, but this isn't necessarily the case.

While it's important to mind your portions, fat is an important nutrient your body needs to function properly. Saturated fat, which is the kind that comes from yogurt and other dairy products, should be incorporated into your diet and make up less than 10 percent of your daily calories, according to the USDA 2020-2025 Dietary Guidelines for Americans.

Eating enough fat also helps to keep you feeling full and satisfied between meals and may be beneficial to your heart health, according to the University of Chicago Medicine.

Look out for "sugar-free" labeling on your products, too. Many yogurts will have artificial sweeteners — such as sucralose or ace-K — which are thought to make you crave more sweets throughout the day, according to the Cleveland Clinic. However, more research needs to be done on the link between artificial sweeteners and cravings and other health implications. As of now, they're safe to eat and approved in food by the FDA.

Protein isn't the only nutrient that yogurt can give you. To get the most benefit from your yogurt, check your nutrition labels to see what other vitamins, minerals and nutrients are in it.

Most yogurts are fortified with a big dose of gut-healthy probiotics, and some varieties have more calcium and vitamin D than others.

Definitely — as long as you choose a nutritious tub.

To reap the benefits of eating yogurt on the daily, choose one that's low in added sugar (or even better, plain!) and contains live and active cultures (those good gut bugs). You can add more protein to your yogurt breakfast or snack by tossing in almonds, walnuts, hemp hearts, almond or peanut butter or even a tablespoon of protein powder to up the satiating power.

Yogurt is linked to healthy blood pressure, cholesterol levels and even a lower risk of long-term weight gain, per the Cleveland Clinic.

Another benefit of yogurt? It might help relieve constipation. An October 2016 study in the ‌Iranian Red Crescent Medical Journal‌ found that yogurt helped ease symptoms of constipation during pregnancy. Pro tip: Add a high-fiber cereal to your yogurt to further help move things along.