Love Greek Yogurt? Here’s How Much Protein You’re Actually Getting

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

Let’s get my bias out of the way now: we eat a lot of Greek yogurt in our house. We’re partial to full-fat and reduced-fat varieties (sorry, nonfat!), so Cabot’s Greek yogurts are often in our refrigerator because those are the varieties they offer.

One of the main reasons we lean so heavily on Greek yogurt is for its protein content—some brands, including Cabot’s, have twice the protein content of regular yogurt. (Read more about the protein content of Greek yogurt in the FAQ below.)

Vanilla Bean Yogurt with granola and blackberries

On the subject of protein, you might be asking why don’t you lean more on cottage cheese? After all, cup-for-cup it’s ever-so-slightly higher in protein—delivering 22 to 28 grams of protein. Well, not only is cottage cheese less popular among my younger roommates (aka my daughters), but it also doesn’t blend into dishes in the same way that yogurt does.

Another popular dairy staple in our house is sour cream: protein-wise sour cream is on par with regular yogurt. And while delicious, and beloved by my daughters, the tang of sour cream is hard to hide in some recipes (trust me, I’ve tried!).

Greek yogurt also delivers more protein per serving than an egg, a very popular breakfast protein. A single egg has a little over 6 grams protein—essentially what you’d get in one-third or a 1/2 cup of Greek yogurt. (See how eggs and yogurt stack up against each other in the FAQ below.)

All of this said, it’s important to me—as both a dietitian and a realist—that we don’t lose sight of the bigger picture. Every food I’ve mentioned here is a whole food. None are ultra-processed or filled with ingredients we’re trying to avoid. So if eggs are what you and your family love most, enjoy them. The same goes for regular yogurt. And if Greek yogurt is your jam? Even better.

We eat plenty of Greek yogurt as a standalone item in our house, but I also blend it into smoothies, fold it into our banana bread batter, and make healthier frozen treats out of it! Here are some of my favorite Cabot recipes featuring Greek yogurt to spark your next kitchen inspiration:

Blueberry Yum Yum Smoothie

I make a very similar version of this Blueberry Yum Yum Smoothie at home most mornings. I skip the banana and use Cabot’s Vanilla Bean Greek yogurt instead of plain. Don’t forget the cinnamon: it’s the secret MVP!

Vanilla Yogurt Overnight Oats

The toppings combo in this Vanilla Yogurt Overnight Oats recipe is perfect for fall! But this recipe is flexible enough to stand up to any other fruit combo you prefer, or have on hand already.

Berry Smoothie Bowl with Yogurt

If boosting your protein intake is something you’re striving for (I mean, who isn’t right now?), be generous with those chia seeds and sliced almonds in this Berry Smoothie Bowl with Yogurt.

Strawberry Shortcake Yogurt Parfait

While the recipe calls for Girl Scout Trefoil cookies, any shortbread cookie will work in this recipe so choose one that you love most and use it. Strawberry Shortcake Yogurt Parfaits are sure to be a new family favorite.

Protein-Packed Chocolate Yogurt Crunch

This Protein-Packed Chocolate Yogurt Crunch recipe is hugely popular in our house both for a special after-school snack and dessert.

Greek Yogurt Tzatziki

For a savory yogurt-based dish this traditional Mediterranean Tzatziki made with Greek yogurt packs in flavorful protein and other nutrients and is a welcome addition any party table.

Greek Yogurt Mashed Potatoes

If you’d like to make your mashed potatoes a little creamier while keeping the calorie count down and protein up, then add a little Greek Yogurt. That’s the idea behind Cabot's Greek Yogurt Mashed Potatoes—they’re just as creamy and fluffy as regular mashed potatoes, but they’re a little healthier and lighter.

More Cheese Please

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Frequently Asked Questions

Is Greek Yogurt a Good Source of Protein?

Greek yogurt is a go-to in our house because of its protein content. Compared to regular yogurt, Greek yogurt is significantly higher in protein. Did you know that you’d have to eat at least twice as much plain yogurt to get the same amount of protein you can get from eating Greek yogurt? Let’s look at the numbers.

How Much Protein Is In One Cup of Greek Yogurt?

One cup of Greek yogurt delivers 14 to 21 grams of protein. That’s 28 to 42 percent of your daily value for protein, which makes Greek yogurt officially a “great” source of protein (the Food and Drug Administration has rules about what’s technically considered a good source). Compared to plain yogurt, Greek yogurt is also typically slightly lower in carbs and sodium. (My disclaimer: you will find discrepancies when you look at flavored versions.)

One cup of regular yogurt has about 8 grams of protein. Yes, regular yogurt is considered a good source of protein, but it delivers 43 to 62 percent less protein than Greek yogurt. The upshot of regular yogurt is that it’s slightly lower in calories compared to Greek yogurt and offers the tiniest bit more calcium and potassium—thanks to the extra whey that wasn’t strained out.

Does Greek Yogurt Have More Protein Than Eggs—And Is It A Complete Protein?

Another reason I lean on Greek yogurt so much is that eggs aren’t all that popular among my kids. I’m also not scrambling eggs or folding an omelet together on a weekday morning—there are water bottles to fill, lunches to make, snacks to tuck into backpacks.

Eggs deliver some solid nutrition: whole eggs deliver more choline than yogurt, which is excellent for brain health, as well as fat-soluble nutrients like vitamins A and D. Yogurt really only delivers vitamin D if it’s been fortified with it.

But protein-wise, Greek yogurt still wins and that leaves me feeling justified in my laziness to not cook eggs on a weekday morning. A single egg has a little over 6 grams protein—essentially what you’d get in three-quarters of a cup of regular yogurt. An egg white? Not even 4 grams of protein. And also, Greek yogurt is considered a complete protein—just like all other animal-based proteins. That means that it delivers all of the essential amino acids that your body can’t produce on its own.