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Regular yogurt

Good Protein

1 cup low-fat yogurt (245 g) per serving.

12.9g
protein per serving
Calories
154
per serving
Protein density
8.4
g per 100 cal
Calorie cost
11.9
cal per 1g protein
To hit 30g protein
2.3 cups
570g · 358 cal

Macro breakdown

Protein12.9g(33%)
Carbs17.2g(45%)
Fat3.8g(22%)
Fiber0g

Tips to maximize protein

1.Check the expiration date and store Regular yogurt in the coldest part of your refrigerator
2.Bring to room temperature before eating for best flavor
3.Mix with fresh fruit or nuts for a balanced snack
4.Use as a protein-rich base for smoothies and parfaits
5.Look for varieties with live active cultures for probiotic benefits

Pairs well with

🌾
Oats
5.4g
153 cal
🥜
Almonds
6g
164 cal

Similar dairy foods

🥛
Cheddar cheese
1 oz cheddar cheese (28 g)
6.4g
🥛
Chobani Complete Greek yogurt
1 container (150 g)
10g
🥛
Cottage cheese
½ cup cottage cheese (110 g)
12.1g

Frequently Asked Questions

Regular yogurt contains 12.9g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 8.4 (grams of protein per 100 calories).

You need approximately 2.3 servings of Regular yogurt to reach 30g of protein, which would provide about 358 calories. Consider combining with other protein sources for a more practical portion size.

Regular yogurt provides 12.9g of protein for 154 calories, giving it a calorie cost of 11.9 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Most Regular yogurt products don't contain significant probiotics unless specifically labeled with "live and active cultures." For probiotic benefits, look for fermented dairy options like yogurt or kefir.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16