Protein by serving size
100g
9g
150g
14g
200g
19g
300g
28g
56 calories per 100g · 16.6g protein per 100 calories
Figures are per 100g as sold (strained, plain, reduced fat). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules.
Source: Brand nutrition panel (via Woolworths online) — Chobani Greek Yoghurt Natural Light Plain 907g
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Greek yoghurt is strained more than regular yoghurt, which removes much of the liquid whey and concentrates the protein. Plain natural yoghurt is 5.3g of protein per 100ml in Australian food composition data, while the strained Greek yoghurts below are 8.6–9.3g per 100g. A 200g serve of strained Greek yoghurt has about 19g of protein.
Greek vs Greek-style: check the label
In Australia, a lot of yoghurt sold as "Greek-style" isn't strained. Traditional Greek yoghurt is strained to remove liquid whey, which makes it thicker and concentrates the protein. Greek-style yoghurt is often made thick in other ways, so its protein can sit much closer to regular yoghurt: the Greek-style yoghurts below are 3.3–5g per 100g, against 8.6–9.3g per 100g for the strained ones.
Some Greek-style yoghurts are sold as high protein, with added milk solids: Farmers Union High Protein is 8.3g per 100g. High-protein yoghurts such as YoPRO (10.6g per 100g) aren't labelled Greek at all. Both kinds can be good choices, but they aren't interchangeable for protein, so check the nutrition panel for protein per 100g rather than going by the name on the tub.
Australian brands compared
Strained Greek yoghurt
| Product | Protein per 100g | Calories per 100g |
|---|---|---|
| Chobani Greek Yoghurt Natural Light Plain 907g (shown above) | 9.3g | 56 |
| Chobani Greek Yoghurt Natural Whole Milk 907g | 8.6g | 86 |
Greek-style yoghurt
| Product | Protein per 100g | Calories per 100g |
|---|---|---|
| Farmers Union Greek Style Natural Yoghurt 1kg | 4.2g | 120 |
| Woolworths Natural Greek Style Yoghurt 1kg | 5g | 117 |
| Jalna Pot Set Greek Style Natural Yoghurt 1kg | 3.3g | 115 |
| Tamar Valley Dairy Greek Style Yoghurt Natural 1kg | 5g | 126 |
| Woolworths Pot Set Greek Style Yoghurt 1kg | 3.6g | 107 |
Greek-style, high protein
| Product | Protein per 100g | Calories per 100g |
|---|---|---|
| Farmers Union Greek Style High Protein Yoghurt 500g | 8.3g | 55 |
High-protein yoghurt (not labelled Greek)
| Product | Protein per 100g | Calories per 100g |
|---|---|---|
| YoPRO Protein Yoghurt Plain 700g | 10.6g | 60 |
Per 100g as sold, from each product's Australian nutrition panel as listed on Woolworths online. Recipes and labels change, so check the pack.
Why the number varies
The 9.3g/100g figure is for a plain, unsweetened, reduced-fat strained Greek yoghurt. Flavoured varieties often have less protein per 100g because fruit, sugar or flavouring syrup displaces some of the yoghurt — check the label rather than assuming a flavoured tub matches plain.
Fat content makes only a small difference to protein. Chobani's reduced-fat plain is 9.3g per 100g and its whole-milk plain is 8.6g; the bigger difference between them is calories.
Ways to use it
- Use as a base for a protein-boosted smoothie
- Add to overnight oats to increase protein without extra bulk
- Swap in for sour cream or mayonnaise in savoury dishes for a protein upgrade
Related
From the HitProtein blog
FAQs
Is Greek yoghurt higher in protein than regular yoghurt?
Strained Greek yoghurt is. Plain natural yoghurt is 5.3g of protein per 100ml, while the strained Greek yoghurts we compared are 8.6–9.3g per 100g. Greek-style yoghurt isn't always strained, and the ones we compared are 3.3–5g per 100g.
Does low-fat Greek yoghurt have less protein?
No. Chobani's reduced-fat plain Greek yoghurt is 9.3g of protein per 100g and its whole-milk plain is 8.6g. The fat content mainly changes the calories.
What's the difference between Greek and Greek-style yoghurt?
Greek yoghurt is strained to remove liquid whey, which concentrates the protein. Greek-style yoghurt is often thickened in other ways and isn't necessarily strained, so it can have much less protein. Check the nutrition panel rather than the name.
How much protein is in 100g of greek yoghurt?
About 9.3g of protein per 100g as sold (strained, plain, reduced fat).
How much protein is in 150g of greek yoghurt?
About 14g of protein, based on 9.3g per 100g.
How many calories are in greek yoghurt?
About 56 calories per 100g, which works out to 16.6g of protein per 100 calories.
How does greek yoghurt compare with other dairy & eggs foods?
Of the 10 dairy & eggs foods on this site, greek yoghurt ranks number 10 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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