How Much Protein Is in Yogurt?


Yogurt can serve as a valuable addition to your breakfast or provide a snack that you can eat while rushing between meetings at work. Although it's easy to focus on the flavor of your yogurt, don't overlook the boost of protein it provides. Eating yogurt regularly not only helps you get enough protein for the day, but also positively impacts your health in other ways.

Protein in Yogurt

  • The containers of yogurt that line your supermarket's shelves contain a wide range of protein, and the specific amount of protein can vary according to the manufacturer. A 6-ounce serving of nonfat fruit yogurt has 7.5 grams of protein. The protein in plain yogurt can range between 5.9 and 9.7 grams per 6-ounce serving. Plain Greek yogurt is notably higher; a 6-ounce serving has 17.3 grams of protein.

Getting Enough Protein

  • The majority of American adults get enough protein daily, given the prevalence of protein in diet staples such as meat, eggs and dairy products. However, understanding your body's protein needs can help you ensure you're on track throughout the day. Adult women should get 46 grams of protein per day, while adult men require 56 grams per day. The protein you eat is important because your body uses it for a vast array of functions including building and repairing tissues.

Top It With Fiber

  • When shopping for yogurt, select brands that ideally don't contain any added sugar, as these types of yogurt won't cause a drastic increase in your blood sugar. Adding fiber to your yogurt by topping it with a tablespoon of granola or fruit such as raspberries or chopped apple can add sweetness while providing the benefits of fiber. High-fiber foods improve digestion and help prevent a rapid increase in blood sugar.

Enjoy the Benefits of Yogurt

  • Eating yogurt provides a range of health benefits beyond helping you get enough protein. The probiotics in yogurt boost your intestinal health, which can aid in digestion or immune system function and help with constipation, diarrhea and inflammatory bowel disease. The calcium and vitamin D in yogurt contribute to stronger bones, which helps prevent osteoporosis.

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