Protein-Packed Yogurt: Here are 2 to grab and some to avoid at the grocery store

Put these protein-packed yogurts on your shopping list!

As many of us are trying to squeeze more protein in our diets, protein-packed yogurts are getting more and more popular.

Studio 5 Health Contributor Miki Eberhardt shares if they are actually good for you.

Yogurt as a Protein Source

Old school yogurts like Yoplait and Dannon used to have about seven to eight grams of protein per cup. Now, some yogurts offer double or triple that amount in just three-fourths of a cup. This makes yogurt a great option for those who don’t love meat or need a quick protein source.

Four Categories of Protein-Packed Yogurts

Miki highlighted four categories of protein-packed yogurts:

1. Classic Greek Yogurt: “Greek has been around forever. It came on the American market about 20 years ago and gained great popularity because of its high protein content and creamy texture,” Miki said. Greek yogurt is strained to remove whey, making it thicker and richer in protein. A plain Greek yogurt can have up to 16 grams of protein per serving.
2. Ultra-Filtered Yogurt: “We are filtering the milk and the result is higher protein and lower sugar, higher calcium, and lower lactose,” Miki explained. Brands like Fairlife use a membrane under pressure to filter milk, boosting protein content while reducing sugar and lactose. Oikos Zero and Oikos Pro are examples, which have 15 to 20 grams of protein per serving.
3. Icelandic Skyr: “Skyr means yogurt in Iceland,” Miki said. “They are not ultra-filtered but go through a straining process like Greek yogurt.” Icelandic skyr is similar to Greek yogurt in creaminess and protein content, but is often sweeter. Brands like Siggi’s have high-quality ingredients with no artificial additives.
4. Dairy Snacks: “This does not fit the yogurt standard because they add vegetable oil into this product,” Miki explained. These snacks, like keto-friendly options, are high in fat and protein but may not be suitable for everyone due to added oils and sweeteners like sucralose.

Health Benefits Beyond Protein

Yogurt is not just a protein source; it also offers probiotics for gut health, calcium for bones and teeth, and can help with blood pressure. “Yogurt always has those good probiotics. Good for your digestion, your gut health,” Miki emphasized. Some yogurts now have lower lactose, making them an option for those with lactose intolerance.

Miki’s Recommendations

Miki’s top picks are Oikos and Two Good yogurts for their balance of protein content and taste. “They’re the easiest, quick grab, rip it off and eat it.”

Find more health advice from Miki on Instagram, @nutritionbymiki.