The Tamesis
Step aside, eggs – eggs aren’t the only protein-rich star when it comes to breakfast. Yogurt (all different varieties) is good for gut health, a great source of calcium, and more, especially if you know what varieties to choose.
Studies have found that eating a high-protein breakfast can help curb hunger throughout the day, prevent blood sugar spikes, and keep your energy levels high.
So if you’re looking for an easy breakfast to help you achieve your protein goals, keep scrolling to find out which yogurt is best for you.
What are the different types of yogurt and how much protein do they contain?
Some of the most common types of dairy products are plain yogurt, Greek yogurt, kefir yogurt, and nonfat yogurt.
Plain yogurt is made from milk fermented by bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). It’s lightweight and rich in calcium, potassium, vitamins and, of course, protein. According to the USDA, approximately 6 ounces of plain whole-fat yogurt contains 6.49 grams of protein. But it’s worth noting that many versions contain hidden sugars, so it’s always important to check the nutrition label before buying.
Greek yogurt goes through an extra filtering process to remove the liquid whey, so it’s thicker and higher in protein than regular yogurt. According to the USDA, 6 ounces of plain, whole-fat Greek yogurt contains 14.9 grams of protein. It does have less calcium than plain yogurt, though (189 mg per 6-ounce serving versus 216 mg for 6-ounce yogurt), so you might want to keep that in mind.
Kefir, meanwhile, is a drinkable dish made from milk (called a grain, although no gluten is involved) fermented by yeast and bacteria. The amount of protein in kefir varies by brand, ranging from about 7 to 10 grams per 8-ounce serving, and it also tends to have more calcium than yogurt.
Skyr is an Icelandic yogurt that is thicker and higher in protein than Greek yogurt. “Technically, Skyr is a fresh cheese that’s eaten like yogurt. It’s made from skim milk and lactic acid bacteria. It doesn’t contain yeast and its fermentation is entirely lactic acid, similar to yogurt but with a higher concentration of solids and protein,” nutritionist Laura Parada previously told us Fashion. A 150-gram (about 5.3-ounce) serving of regular Icelandic skyr contains 17 grams of protein, about one-third of the recommended daily intake, according to the U.S. Department of Agriculture. “If you’re looking for a filling breakfast that’s high in protein and low in fat, this might be a good choice,” Parada says.
No matter which yogurt you choose, it’s best to look for plain yogurt with no added sugar. If you want to spice things up a bit and add more nutritional value, don’t be afraid to add some fruit, nuts, or seeds to your next serving.
Nutritionist Luisa Werner previously stated Fashion She recommends drinking Greek yogurt or yogurt with berries (great antioxidants) and nuts. “By adding nuts, you also get zinc and vitamin E, which are important for skin health,” she says.
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