Best high-protein yogurt per calorie
siggi’s skyr vs Oikos Pro, spoonable and drinkable, ranked by protein per calorie and protein density.
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High-protein yogurt has become its own aisle: Greek, skyr, "Pro", ultra-filtered. It's a great category for protein per calorie, because strained and filtered yogurts concentrate the protein and leave a lot of the sugar and water behind. We ranked every yogurt we track by grams of protein per 100 calories, the same metric as our leaderboard, and added protein per 100 grams so you can see density too.
That's 10 spoonable yogurts from siggi's and Oikos, plus 6 drinkable Oikos Pro yogurts, all from the brands' own published nutrition info.
Spoonable yogurt, ranked
| # | Yogurt | Protein | Calories | Protein / 100 cal | Protein / 100 g | Leaderboard rank | Source |
|---|---|---|---|---|---|---|---|
| 1 | siggi's Skyr – Plain Nonfat 3/4 cup (170 g) | 19 g | 100 | 19.0 | 11.2 g | #15 | label |
| 2 | Oikos Pro Yogurt Cup (7 flavors) Vanilla, Strawberry, Mixed Berry, Peach, Cherry, Banana, Key Lime · 1 cup (150 g) | 20 g | 130 | 15.4 | 13.3 g | #40–46 | label |
| 3 | siggi's Skyr – Vanilla Nonfat (5.3 oz cup) 1 cup (150 g) | 16 g | 110 | 14.5 | 10.7 g | #51 | label |
| 4 | siggi's Skyr – Vanilla & Cinnamon Lowfat (5.3 oz cup) 1 cup (150 g) | 15 g | 140 | 10.7 | 10.0 g | #88 | label |
Protein per 100 g is calculated from the gram weight on the label serving. Flavors with identical numbers are grouped.
What stands out
Plain skyr wins on calories. siggi's Skyr – Plain Nonfat has 19 g of protein for 100 calories, which is 19.0 per 100 calories and #15 on the whole leaderboard. No other spoonable yogurt we track comes close on this metric.
Oikos Pro wins on density. Per gram of yogurt, the Oikos Pro cups have more protein: 13.3 g per 100 g versus 11.2 g for the plain skyr. They just carry more calories with it (130 calories per 150 g cup), so they score 15.4 per 100 calories. If you want the most protein in the smallest container, Oikos Pro. If you're counting calories, plain skyr.
Oikos flavor doesn't matter. All 7 Oikos Pro cup flavors we track have identical numbers: 20 g and 130 calories. Pick the flavor you like.
siggi's flavor does. Going from plain to vanilla nonfat drops siggi's from 19.0 to 14.5. The Vanilla & Cinnamon lowfat cup is lowest of all at 10.7, with 15 g for 140 calories. That's still a decent number, in the same range as most classic Quest bars, but it's a different product from the plain tub.
Drinkable yogurt
| # | Item | Protein | Calories | Protein / 100 cal | Leaderboard rank | Source |
|---|---|---|---|---|---|---|
| 1 | Oikos Pro Drink (3 flavors) Mango Pineapple, Peach, Strawberry Banana · 1 bottle (207 mL) | 23 g | 120 | 19.2 | #12–14 | label |
| 2 | Oikos Pro Shot (3 flavors) Mango, Mixed Berry, Strawberry · 1 bottle (93 mL) | 10 g | 60 | 16.7 | #33–35 | label |
The Oikos Pro Drinks are actually the most efficient yogurt product we track, at 19.2, a hair ahead of plain skyr. Each bottle (1 bottle (207 mL)) has 23 g. The Pro Shots are smaller (10 g in 60 calories) and score 16.7. Both are covered in more detail in high-protein drinks under 150 calories.
How to use this list
- Calorie budget first: plain skyr, then add your own fruit so you control the sugar and calories.
- Most protein per cup: Oikos Pro, any flavor.
- No spoon: Oikos Pro Drink.
- Breakfast ideas: see high-protein breakfast picks, where yogurt beats protein cereal and waffles.
Caveats
We track only siggi's and Oikos Pro yogurts so far. Fage, Chobani, Ratio, Icelandic Provisions, store brands and cottage cheese aren't on the leaderboard yet, so this isn't a full market ranking. Serving sizes differ: the plain skyr is a 3/4 cup (170 g) serving from a larger tub, the others are single cups. Toppings and mix-ins aren't included. Numbers are from brand labels and can change.
Compare yogurt with shakes, bars and snacks on the full leaderboard.
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Disclaimer: All numbers come from manufacturer labels, brand websites and restaurant nutrition pages on the dates shown on the leaderboard. They can change without notice, vary by location, flavor or customization, or differ from the product in your hand. Always check the current label. This article is general information only and is not medical, dietary or health advice.