Per 100 g, plain nonfat Greek yogurt has about 59 kcal and 10 g of protein, regular whole-milk yogurt 61 kcal and 3.5 g, and plain skyr typically 60–65 kcal and 10–11 g. Straining makes Greek yogurt and skyr thicker and higher in protein, while regular low-fat yogurt keeps more calcium.
Key takeaways
- Greek yogurt and skyr are strained, so they have roughly two to three times the protein of regular yogurt.
- Nonfat Greek yogurt: about 59 kcal and 10 g protein per 100 g; whole-milk regular yogurt: 61 kcal and 3.5 g (USDA).
- A 170 g pot of nonfat Greek yogurt or skyr gives about 17 g of protein for roughly 100 kcal.
- Regular low-fat yogurt has the most calcium, because straining removes some calcium with the whey.
- Added sugar, not yogurt type, is often the biggest calorie difference: buy plain and add fruit yourself.
What is the difference between Greek yogurt, regular yogurt and skyr?
All three start as milk fermented with live bacteria. The difference is mostly what happens next: Greek yogurt and skyr are strained to remove much of the liquid whey, so they end up thicker and more concentrated in protein than regular yogurt.
- Regular yogurt is milk fermented until it sets. It keeps most of its whey, so it is looser, milder and lower in protein per spoonful.
- Greek or Greek-style yogurt is strained (or sometimes thickened with added milk protein). It is creamy, tangy and roughly twice as high in protein as regular yogurt. Many countries have their own versions, such as Turkish süzme yoğurt or Middle Eastern labneh, which is strained even further.
- Skyr is a traditional Icelandic cultured dairy product. It is usually made from skimmed milk and strained heavily, so it is very thick, almost fat-free and high in protein. Technically it is closer to a fresh cheese, but it is eaten like yogurt.
How do they compare per 100 g?
The first four rows come from USDA FoodData Central values for plain, unsweetened products. Skyr is not listed there in the same way, so the last row shows the range you typically see on plain skyr labels. Brands differ, so always check the pot you buy.
| Plain, per 100 g | Calories | Protein | Carbs | Fat | Calcium |
|---|---|---|---|---|---|
| Regular yogurt, whole milk | 61 kcal | 3.5 g | 4.7 g | 3.3 g | 121 mg |
| Regular yogurt, low-fat | 63 kcal | 5.3 g | 7.0 g | 1.6 g | 183 mg |
| Greek yogurt, nonfat | 59 kcal | 10.2 g | 3.6 g | 0.4 g | 110 mg |
| Greek yogurt, whole milk | 97 kcal | 9.0 g | 4.0 g | 5.0 g | 100 mg |
| Skyr, plain (typical label) | about 60–65 kcal | about 10–11 g | about 4 g | 0–0.5 g | varies |
A few things stand out. Calories are surprisingly similar for the low-fat and nonfat versions, all close to 60 kcal per 100 g. Protein is where they split: nonfat Greek yogurt and skyr have roughly three times the protein of whole-milk regular yogurt. Straining also removes some of the milk sugar (lactose) and some calcium with the whey, which is why regular low-fat yogurt has the most calcium in the table.
Which one has the most protein per calorie?
If you are trying to eat more protein while keeping calories steady, protein per 100 kcal is a useful way to compare:
| Plain yogurt | Protein per 100 kcal | 170 g pot (6 oz) |
|---|---|---|
| Greek, nonfat | about 17 g | about 100 kcal, 17 g protein |
| Skyr (typical) | about 16–17 g | about 105 kcal, 17–19 g protein |
| Greek, whole milk | about 9 g | about 165 kcal, 15 g protein |
| Regular, low-fat | about 8 g | about 107 kcal, 9 g protein |
| Regular, whole milk | about 6 g | about 104 kcal, 6 g protein |
A pot of nonfat Greek yogurt or skyr gives close to the 20 g of protein that many people aim for at a meal, for about 100 kcal. That makes them easy to use at breakfast or as a snack, as the ideas in high-protein snacks show. Whole-milk Greek yogurt is creamier and still a good protein source; it simply carries more fat and calories.
What about flavoured yogurts?
The biggest calorie difference between yogurts is often not the type but what is added. Fruit, honey, granola and dessert-style flavours can add a lot of sugar. The WHO advises keeping free sugars below 10% of daily energy, which is about 50 g on a 2,000 kcal day, and the NHS suggests choosing plain lower-fat yogurts because they usually have no added sugar.
A simple habit: buy plain yogurt and sweeten it yourself with fresh fruit, cinnamon or a teaspoon of honey. You control the amount and you get fibre from the fruit. In Sporty's estimates, a bowl of yogurt and fruit is about 230 kcal with 16 g of protein, and oats with yogurt and fruit about 390 kcal with 22 g; real values depend on the recipe and portion.
Which yogurt is best for weight loss?
There is no single best yogurt. The right choice depends on what you need from it:
- For the most protein per calorie: nonfat Greek yogurt or skyr.
- For calcium and a lighter texture: regular low-fat yogurt, which also works well in drinks such as ayran or lassi.
- For creaminess in savoury dishes: whole-milk Greek yogurt or süzme yoğurt in small amounts, for example in tzatziki or cacık, which the same estimates put at about 120 kcal with 7 g of protein per serving.
- For cooking: strained yogurt can replace sour cream or mayonnaise in dips and dressings with fewer calories.
All plain yogurts can fit in a calorie deficit. Choose the one you enjoy and will actually eat. Logging the exact type matters, though: "yogurt" can mean 6 g or 17 g of protein per pot. In Sporty you can scan the barcode of packaged yogurt to log the label values.
How can you use them in everyday meals?
Strained yogurt is not just for breakfast. A garlicky yogurt sauce next to grilled chicken or kofte, a yogurt dip with falafel, or a few spoonfuls on roasted vegetables adds protein and fullness without many calories. Compared with cheese, yogurt is far lower in calories per spoonful; the cheese guide shows the difference.
Is yogurt good for gut health?
Yogurt, skyr and kefir are fermented foods that often contain live cultures, which is one reason they are popular for gut health. Effects differ between products and people. The guide to fermented foods explains what is known. If you avoid dairy, compare fortified plant-based options using the guide to dairy and plant milks; many plant yogurts are much lower in protein unless they are soy-based.
Are there any downsides?
Strained yogurts are usually more expensive per kilo, partly because more milk goes into each pot. Some Greek-style products are thickened with added protein or starch rather than strained, so the ingredient list is worth a glance. People with lactose intolerance often tolerate yogurt better than milk, but tolerance varies. If you have kidney disease or have been told to limit protein, ask a doctor or registered dietitian how much high-protein dairy suits you.
Frequently asked questions
Is skyr healthier than Greek yogurt?
They are very similar. Plain skyr and plain nonfat Greek yogurt both have about 60 kcal and around 10 g of protein per 100 g, so choose the one you prefer and compare labels.
Does Greek yogurt have fewer calories than regular yogurt?
Not necessarily. Nonfat Greek yogurt and regular low-fat yogurt are both around 60 kcal per 100 g; whole-milk Greek yogurt is higher at about 97 kcal. The big difference is protein, not calories.
Which yogurt is best for weight loss?
Plain nonfat Greek yogurt or skyr gives the most protein per calorie, which helps fullness. Any plain yogurt can fit, and flavoured versions with added sugar are the ones to watch.
Is Turkish süzme yoğurt the same as Greek yogurt?
It is made the same way, by straining yogurt to remove whey, so it is similar in texture and protein. Fat content depends on the milk used, so check the label.
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This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.