Dairy and eggs
High protein yoghurt on a GLP-1: protein, portions and how to actually eat it
About 10 g of protein per 100 g (3.5 oz), branded pots, representative value, for around 65 calories. One pot, about 160 g (5.6 oz), gives roughly 16 g of protein for 104 calories.
To reach 30 g of protein from high protein yoghurt alone you would need about 300 g (10.6 oz). On a small appetite that is often more than one sitting allows, which is why we pair it rather than chase the whole target from one food.
How high protein yoghurt sits on a GLP-1
The branded high protein pots, YoPro and Chobani Fit in Australia, Oikos Triple Zero and Chobani Complete in the US, Arla Protein and Lindahls in the UK, are built for exactly this problem: 15 to 20 g of protein in a pot of about 160 to 200 g, sweetened with sweeteners rather than sugar, and eaten with a spoon. On a GLP-1 they are one of the most reliable half stops there is. The texture is thicker and chalkier than ordinary yoghurt, and the sweetener aftertaste bothers some people, especially when taste has changed.
When your appetite is small
Keep three in the fridge and treat one pot as a scheduled half stop rather than a snack. If the pot is too thick to face, stir in a splash of milk. If the flavour is too much, buy the plain or vanilla version and add your own berries. A pot plus a boiled egg is about 22 g and takes no cooking.
Three ways to prepare it
As the afternoon stop, straight from the fridge
One pot at three o'clock, when the gap between lunch and dinner is where most people fall short. About 16 g without any effort.
Topped with a spoon of nut butter
Nut butter adds fat and a few grams, and makes a fat free pot far more satisfying. Around 20 g with the topping.
Frozen for an hour before eating
Half frozen, a protein pot eats like a soft serve. Slower, colder and easier on a day when food needs to feel like a treat.
What to eat it with
Berries, a small handful of nuts, a spoon of oats, or a boiled egg on the side to make the pot a full stop. Nothing large. The pot is doing its job on its own.
How it compares
| Food | Protein per 100 g | Energy per 100 g | |
|---|---|---|---|
| High protein yoghurt | about 10 g | 65 kcal | this page |
| Greek yoghurt | about 9 g | 95 kcal | See the page |
| Skyr | about 11 g | 65 kcal | See the page |
| Protein pudding | about 10 g | 75 kcal | See the page |
All figures are typical values for the food as eaten, branded pots, representative value, not laboratory figures for a particular brand.
Australian, US and UK names
YoPro and Chobani Fit in Australia, Oikos Triple Zero and Chobani Complete in the US, Arla Protein and Lindahls Kvarg in the UK. In the US and UK the word is spelt yogurt. The protein per pot ranges from about 12 to 20 g across these, so read the pot, not the shelf sign.
Questions people ask
Which yoghurt has the most protein?
The branded high protein pots reach 15 to 20 g per pot, which is the highest of any yoghurt sold in a supermarket. The numbers on this page are a representative value, not any one brand; skyr at about 11 g per 100 g (3.5 oz) is the closest unbranded equivalent.
Your number comes first
Knowing what is in a food only helps once you know how much you are aiming for. The target is 1.2 to 1.6 g of protein per kg of your goal weight, not your current weight, which for most people is 90 to 140 g a day.
Work out your protein targetMore on eating well when your appetite is small: high protein foods for a small appetite, how much protein on a GLP-1, and every food we have written up. The whole system in five documents is the Keep Muscle Kit, A$47 / US$29 / £23.
EverStrong provides nutrition and strength coaching and education. It is not medical advice and does not replace your prescribing doctor.