Best Greek Yogurt Brands Ranked by Protein Content

Fage Total 0% delivers the most protein per cup at 20g with just 100 calories — the best protein-to-calorie ratio in Greek yogurt. Here's how every major brand ranks.

Greek Yogurt Brands Ranked by Protein (per 3/4 cup serving)

Brand	Protein	Calories	Sugar	Fat	Price/oz
Fage Total 0%	20g	100	7g natural	0g	$0.22
Chobani Plain Non-Fat	17g	90	6g	0g	$0.19
Siggi's 0% Plain	17g	100	4g	0g	$0.30
Oikos Triple Zero	15g	90	0g added	0g	$0.24
Two Good Greek Yogurt	12g	80	2g total	0g	$0.28
Stonyfield Organic Plain	11g	80	6g	0g	$0.25
Chobani Zero Sugar	17g	90	0g	0g	$0.22

Why Greek Yogurt Beats Regular Yogurt

Regular yogurt is strained once; Greek yogurt is strained multiple times to remove whey and lactose. The result is 2–3x more protein per serving, lower sugar, and a thicker texture. Regular yogurt has ~5g protein per 6 oz; Greek yogurt has 15–20g for the same volume.

Best Overall: Fage Total 0%

Fage consistently ranks as the highest-protein Greek yogurt at 20g per cup. It has a noticeably thicker texture than American brands (due to using European straining methods) and a slightly tangier flavor. The 0% fat version has 100 calories — among the lowest in the category.

Best use: As a base for protein bowls, added to smoothies, or with honey and berries for breakfast.

Best Flavored Option: Chobani Zero Sugar

Chobani Zero Sugar delivers 17g protein with 0g added sugar, sweetened with monk fruit. Available in Strawberry, Blueberry, Vanilla, and Peach. One of the best-tasting options that doesn't sacrifice protein. Great for people transitioning away from regular flavored yogurt.

Best Low-Sugar: Siggi's

Siggi's uses 30–40% less sugar than most Greek yogurt brands. The plain 0% has just 4g of naturally occurring milk sugar — the lowest in the category. Siggi's is Icelandic-style (skyr), which is even thicker than Greek yogurt. Higher price but worth it for sugar-sensitive buyers.

Greek Yogurt as a Protein Source vs. Supplements

A cup of Fage 0% provides 20g protein for $0.55 — cheaper than most protein shakes (which run $1–2 per serving). Greek yogurt also provides calcium, B12, phosphorus, and probiotics that protein powder lacks. It's one of the most cost-effective whole-food protein sources available.

Frequently Asked Questions

What's the difference between Greek yogurt and regular yogurt for protein?

Greek yogurt has 15–20g protein per cup; regular yogurt has 5–8g. The extra straining process concentrates the protein while removing whey and reducing lactose content.

Is Greek yogurt good for building muscle?

Yes. Greek yogurt is high in whey (fast-digesting) and casein (slow-digesting) proteins. It's excellent post-workout and before bed. The slow-digesting casein provides a steady amino acid release overnight.

Which Greek yogurt is best for lactose intolerance?

Siggi's and Fage 0% have the lowest lactose content due to extensive straining. Lactose-free options include Green Valley Organic. Many people with mild lactose intolerance can handle Greek yogurt because the straining removes most lactose.

Should I choose full-fat or non-fat Greek yogurt?

For pure protein, non-fat wins (higher protein per calorie). Full-fat has more calories but also fat-soluble vitamins and a richer flavor. If weight loss is the goal, non-fat. If caloric intake is less of a concern, full-fat provides more satisfaction.