High-Protein Yogurt: 9 Brands Compared by the Label

Most high-protein yogurts land between 12 and 20g of protein per cup, and one reaches 25g. The numbers below come straight from each brand’s own nutrition label, checked in September 2026. Because cup sizes aren’t the same across brands, I also list protein per 100g, which is the fair way to compare them.

The short version: :ratio PROTEIN carries the most protein, 25g per cup. Fage Total 0% gets the most protein per calorie, 16g for 80 calories. Icelandic Provisions carries the most of the cups made from just milk and cultures, 17g.

I’ve tried all 11, and I don’t want the same one every time. The yogurt I want for breakfast isn’t necessarily the one I want for a snack or for cooking, so the notes below say which job each one is best at.

Every brand, compared

Sorted by protein per 100g. All are single-serve cups (150g unless noted), plain where the brand sells a plain cup, vanilla where it doesn’t.

Yogurt	Protein	Calories	Added sugar	Protein per 100g	Protein per 100 cal
:ratio PROTEIN Vanilla	25g	170	0g	17g	15g
Oikos Pro Vanilla	20g	130	0g	13g	15g
Icelandic Provisions Plain Skyr	17g	120	0g	11g	14g
Fage Total 0% Plain	16g	80	0g	11g	20g
Siggi’s Plain 0% Skyr	16g	90	0g	11g	18g
Chobani High Protein Vanilla (190g cup)	20g	140	0g	11g	14g
Oikos Triple Zero Vanilla	15g	80	0g	10g	19g
Kite Hill Greek Style Plain (plant-based)	15g	130	0g	10g	12g
Chobani Greek Nonfat Plain	14g	80	0g	9g	18g
Yoplait Protein Vanilla (5.6 oz cup)	13g	120	7g	8g	11g
Too Good & Co. Vanilla	12g	80	0g	8g	15g

For comparison, USDA’s entry for regular plain whole-milk yogurt works out to about 5g of protein per 150g, or about 3.5g per 100g.

Why cup size changes the ranking

Most of these are 5.3 oz (150g) cups, but not all. Chobani’s High Protein cup is 6.7 oz (190g), and Yoplait Protein is 5.6 oz. That’s how Chobani High Protein carries 20g on the label while landing at the same protein per 100g as Fage 0% and Siggi’s plain. The extra 40g of yogurt accounts for the extra protein. Per 100g is the only column that compares them on equal terms.

How the top ones get there

There are two routes to a high number, and the ingredient lists show which one each brand uses.

Straining. Fage Total 0% lists skimmed milk and cultures. Siggi’s plain lists skim milk and cultures, and Icelandic Provisions lists low-fat milk and cultures. Their protein comes from straining the liquid whey out, which is why they all land around 11g per 100g.

Added protein. Oikos Pro and :ratio both list ultra-filtered milk and whey protein concentrate, which is how they get past 13g per 100g. Kite Hill’s plant-based cup gets its protein from soy protein isolate added to an almond milk base.

One label detail worth knowing: :ratio calls its product a “cultured dairy snack,” not yogurt.

Brand by brand

:ratio PROTEIN

The most protein here, 25g in a 5.3 oz cup, and the most per 100g at 17g. It’s also the highest in calories at 170, with 3.5g of fat and 100mg of sodium. Sweetened with sucralose, with 0g of added sugar. When I want something sweeter to grab and go, this is the one, mostly because 25g in a single cup is hard to beat.

Oikos Pro

20g of protein for 130 calories in the vanilla cup, sweetened with stevia. The plain version only comes in a quart, where it carries 25g per 3/4 cup (170g) for 160 calories.

Icelandic Provisions Plain Skyr

17g per cup, and the highest protein per 100g of any cup here without added protein. It’s made with low-fat milk rather than skim, which is where its 2.5g of fat and 120 calories come from.

Fage Total 0% Plain

This is my everyday yogurt. It’s thick, the ingredient list is just milk and cultures, and it works in everything from breakfast bowls to dips and sauces. It’s also the best protein per calorie on this list, 16g for 80 calories, or 20g per 100 calories. Fage also sells the same plain yogurt at 2% (15g, 100 calories) and 5% (14g, 140 calories), which makes it the easiest brand to see what fat does: it moves calories far more than protein.

Siggi’s Plain 0% Skyr

16g for 90 calories, nearly identical to Fage 0% on the label. It’s noticeably denser and more tart than the others. The flavored cups keep the protein but add sugar: Siggi’s vanilla has the same 16g with 5g of added cane sugar and 110 calories.

Chobani High Protein

20g on the label, but in a 190g cup, so per 100g it matches Fage and Siggi’s. The vanilla is sweetened with stevia and has 0g of added sugar. Chobani’s standard Nonfat Plain Greek cup carries 14g for 80 calories, 2g less than Fage or Siggi’s plain at the same size.

Oikos Triple Zero

15g for 80 calories, sweetened with stevia, with no added protein in the ingredient list. It lands just behind Fage on protein per calorie. The stevia leaves an aftertaste for me.

Kite Hill Greek Style Plain

The plant-based option, with 15g of protein, 0g of sugar, and 130 calories. The protein comes from soy protein isolate, and it contains both almonds and soy. It’s also the highest in sodium here at 150mg.

Yoplait Protein

13g of protein and 7g of added sugar in the vanilla cup, the only protein-branded cup on this list sweetened with sugar. Per 100g it ties Too Good & Co. for the lowest protein here. It can come across a little chalky.

Too Good & Co.

Formerly Two Good. 12g of protein and just 2g of total sugar per cup, the least sugar of the dairy cups here. Pick it for the low sugar; on protein, most of the cups above carry more.

Flavored vs. plain: where the sugar comes in

Most of the protein-focused lines keep added sugar at 0g by using a non-sugar sweetener: stevia in Oikos Pro, Oikos Triple Zero, Chobani High Protein, and Too Good & Co., and sucralose in :ratio. The flavored cups that use sugar show it on the label. Siggi’s vanilla adds 5g of cane sugar, and Yoplait Protein vanilla adds 7g. If added sugar matters to you, that line on the label separates these more than the protein number does.

Greek vs. regular vs. skyr

Greek yogurt is strained to remove most of its liquid whey, which concentrates the remaining protein into less volume. Regular yogurt keeps that whey. USDA’s regular plain whole-milk yogurt carries about 3.5g of protein per 100g, against 9 to 11g for the strained cups above. That single step, straining, is almost the entire story behind why Greek yogurt became the default in high-protein cooking.

Skyr is made the same way, and the labels bear that out: Siggi’s and Icelandic Provisions land at 11g per 100g, the same as Fage. On protein, skyr and Greek yogurt are the same category.

From the recipe box

Greek yogurt shows up constantly in this kitchen as a mayo or cream substitute as much as a snack on its own. See everything tagged greek yogurt, including the chicken salad and the tuna salad, both built on Greek yogurt instead of a full cup of mayo.

FAQ

Which yogurt has the most protein?

Of the cups compared here, :ratio PROTEIN carries the most at 25g in a 5.3 oz cup, which is also the most per 100g. Oikos Pro’s plain quart matches that 25g, but per 3/4 cup (170g) rather than per 5.3 oz cup. Both get there partly with added whey protein concentrate.

Is nonfat Greek yogurt higher in protein than whole milk Greek yogurt?

Slightly. Fage makes the cleanest comparison because it sells the same plain yogurt at three fat levels: 16g of protein per 150g cup at 0%, 15g at 2%, and 14g at 5%. The calories move a lot more than the protein, from 80 to 140, so choose on taste and calories rather than protein.

Why does Greek yogurt carry so much more protein than regular yogurt?

Straining. Greek yogurt has most of its liquid whey strained out, which concentrates the remaining protein into less volume. Regular yogurt keeps that whey, so the same size container carries less protein packed into more liquid.

Is plant-based yogurt a good protein source?

It can be. Kite Hill’s Greek Style plain carries 15g of protein per 5.3 oz cup, in the same range as dairy Greek yogurt, but that protein comes from added soy protein isolate, not the almond milk base. For any other plant-based yogurt, check the ingredient list for a protein ingredient and the label for the actual number.

For the full reference list across every food type, see Foods High in Protein.