While grocery shopping recently, I spent some time checking out the composition of something called “protein yogurt.” The label claimed a whopping 20 grams of protein. Could this one little package be the answer to all my high-protein breakfast prayers?
Though yogurt—especially Greek—is already a healthy, high-protein food option, it only makes sense that the yogurt market would want to capitalize on our current collective obsession with protein. For this reason, I was somewhat skeptical about a yogurt enriched with the macronutrient du jour—although, of course I went ahead and tried it anyway. Spoiler: It was thick, creamy, and delicious.
Still, before I decided to become a full-on protein yogurt convert, I decided it might be a good idea to chat with some nutritional experts. Here’s what they had to say about the merits (and possible downsides) of adding protein yogurt to your regular repertoire.
How much protein do you need anyway?
Yes, protein yogurts can be healthy—but they do come with some notes. Sandra Lordén Álvarez, a nutritionist specializing in sports nutrition has this to say: “High-protein yogurts—as well as any protein product—can be beneficial for those with an active lifestyle, as they offer a convenient way to consume additional protein. However, it is important to remember that not all products are the same—some may contain added sugars and unwanted additives. Therefore, it is essential to choose quality products that provide benefits without sacrificing health.”
This means it’s essential to first consider whether you really need to be eating extra protein in the first place. “The amount of daily protein intake will vary depending on a person’s activity level,” Lordén Álvarez says. “Not everyone should consume the same amount of protein per day.”
To that end, remember that protein should account for 10% to 35% of your daily calories. The recommended amount of protein the average sedentary adult should have is about 0.8 grams for every two pounds of body weight; people over 40 or those who lift weights and exercise should increase their protein intake to 1-1.5 grams for every two pounds. (So, if you weigh 130 lbs, you need between 52 and 97 g of protein a day, depending on your lifestyle.)
Are protein yogurts healthy?
“They can be a good option for increasing daily protein intake, especially for specific populations such as athletes requiring greater muscle synthesis; older people to counteract age-related muscle loss; and for those looking to achieve greater satiety in order to help them lose or maintain weight,” explains Dr. Amaya Manrique, an integrative medicine specialist. “Several studies showed that a protein-rich breakfast based on dairy products helps appetite control and improves lean body mass. There is also research that highlights that dairy proteins (casein, whey) have high bioavailability and quality.”
Nutritionist Andrea Vázquez adds that protein yogurt can be a useful tool for women in menopause or for people who want to increase their muscle mass. But, you could also just add unflavored protein powder to natural kefir to get the same effect.
How to choose the best protein yogurt
As mentioned, not all protein yogurts are created equal. When looking at the label, Manrique says to remember “less is more.” The ideal ingredient list should be “milk, live cultures, milk protein—and little else,” she says.
Keep an eye out for extra sugar, sweeteners, or other additives and flavorings. “In the nutritional information, you might see some sugar, but remember that sugar is naturally present in milk as lactose,” Vázquez points out. “Less than 5 grams of sugar per unit is optimal,” adds Manrique. And keep in mind that additives or artificial flavorings may contain sweeteners that can affect the intestinal microbiota and produce symptoms such as bloating and gas, so it’s also best to choose unflavored options.
Also, be careful with low-fat options because, as Lordén Álvarez points out, “some low-fat yogurts may have more added sugars to compensate for the taste.” Instead, opt for products that are as natural as possible and have a reasonable amount of calories in relation to the protein content. “For reference, a good protein yogurt will provide about 10 grams of protein per 100 grams and about 60 kcals per 100 grams,” she notes.
Type of protein is also important: Preferably, it should be milk protein (casein and whey) and not contain added vegetable hydrolysates.
How much protein should protein yogurt contain?
A normal yogurt or kefir contains 3-4 grams of protein per 100 grams, while a yogurt enriched with protein can contain over 10 grams. Regarding the feeling of satiety, Lordén Álvarez confirms that any of these options “have good capacity, although the higher the protein content, the better the effect.”
How much protein yogurt should you eat per day?
Even if you choose a healthy protein yogurt, it’s best not to overdo it. “Although there is no official standardized figure, the literature suggests that consuming one or two protein yogurts a day is safe and beneficial in the context of a balanced diet, as long as the recommended protein intake is respected—approximately 1.2-2.2 grams of protein per kilogram of body weight, depending on your activity level,” explains Manrique.
However, it’s important to remember that a healthy diet should include a variety of protein sources, such as lean meats, legumes, nuts, and dairy products. “Listening to your body is essential: If you feel you need more protein, consider adjusting portions of other foods,” recommends Lordén Álvarez. “Also, keep in mind that variety in the diet not only ensures adequate protein intake, but also provides the other nutrients necessary for a healthy lifestyle.”
Is a protein yogurt, plain yogurt, or kefir better?
As in life, diversity is key. “When comparing protein-enriched yogurt and plain yogurt or kefir, it is useful to consider your nutritional goals,” explains Lordén Álvarez.
If your goal is to increase muscle mass or improve recovery after a workout, protein yogurt may be a great option. However, plain yogurt and kefir also offer probiotic benefits that contribute to digestive health and a stronger immune system. And all dairy yogurts provide calcium and other essential micronutrients.
“A good strategy might be to alternate between protein yogurt, kefir, and Greek yogurt to take advantage of their different benefits,” says Lordén Álvarez. “For example, you can have fortified yogurt after a workout and kefir as part of a healthy breakfast.” Bottom line? Protein yogurt is totally fine to eat sometimes.
