High-Protein Yogurt Is a Real Thing Your Muscles Need

IF YOU'RE THE kind of guy who loves to lift, perhaps you have a stack of Oikos Pro high-protein yogurt in your fridge. Or maybe you're Skyr guy?

Whatever brand of protein-boosted yogurt you eat, you may have noticed more and more of such products on the rise.

But what exactly is high-protein yogurt and is it good for you?

"High-protein yogurt is like regular yogurt with a higher protein content per serving," says food science expert and registered dietitian Jennifer Pallian, R.D., of Foodess.com.

Depending on the brand, that's 15 to 20 grams of protein in each single-serve cup, which is more than the six to eight grams you'll find in traditional yogurt. “That's because high-protein yogurt is strained to remove excess water, thereby concentrating the protein in each spoonful, making it a solid choice over traditional yogurt,” she says. “Not only does the protein support healthy muscle growth and recovery, but it can also help to keep you feeling fuller for longer.”

What health benefits does yogurt have?

Besides being a great source of high-quality protein and calcium, yogurt's claim to fame is its probiotics content, says Robert Iafelice, M.S., R.D., nutrition expert at SETFORSET. “More and more research is showing how a balanced gut microbiota can help maintain good health overall and lower the risk of chronic diseases,” he says. Yogurt may also help balance your microbiome, which might lead to better digestion and immune function.

Pallian says that yogurt is a rich source of vitamins and minerals, including B vitamins, potassium, and magnesium; a good source of calcium, which is essential for strong bones and teeth.

Is high-protein yogurt better for you?

Look, traditional yogurt that has little to no added sugars is great for you. High-protein yogurt just gives you muscles a touch more boost.

“It's important to consume at least 30 grams of protein at each meal in order to effectively stimulate muscle protein synthesis (MPS),” says Iafelice.

Pallian calls high-protein yogurt a solid choice if you want to boost protein intake without adding many calories. And it’s also more satiating. “The higher protein content in high-protein yogurt can help to keep you feeling fuller for longer,” says Pallian.

High-protein yogurts often contain fewer carbohydrates than traditional yogurts, notes Pallian, which can be beneficial if you're following a low-carb or keto diet. What's more: “Many high-protein yogurts are lower in added sugars than traditional yogurts,” she says.

What to look for in high-protein yogurts

Find a yogurt with around 20 grams of protein per serving, ideally plain or no-added-sugar varieties, and preferably selecting full-fat options (rather than low fat or nonfat).

Here are a few good ones.