A 6-ounce (170g) serving of plain Greek yogurt has about 15 to 18 grams of protein, roughly double the 6 to 7 grams in the same amount of plain regular yogurt, according to Harvard Health. Straining drains off the watery whey and concentrates what is left.
The numbers
| Type of yogurt (170g serving) | Protein | About, per 100g |
|---|---|---|
| Plain regular, whole milk | 6g | 3.5g |
| Plain regular, low-fat | 7g | 4g |
| Plain regular, nonfat | 7g | 4g |
| Plain Greek, whole milk | 15g | 9g |
| Plain Greek, low-fat | 15g | 9g |
| Plain Greek, nonfat | 18g | 10.6g |
| Flavoured Greek, vanilla (with 11 to 14g of added sugar) | 13 to 14g | 8g |
The first two columns are Harvard Health’s figures for 6-ounce servings. The third is our own conversion, rounded. Treat all of it as a starting point: Harvard notes that nutrition varies widely by brand.
Why does straining raise the protein?
Milk is mostly water. When yogurt is strained, much of the liquid whey runs off, so the same amount of yogurt contains more of the solids, including protein. It is the same reason strained yogurt is thick.
How to compare labels
- Compare the same serving size. Single-serve cups range from 5 to 8 ounces, and many are smaller than 6.
- Look at the protein per 100g if the label gives it: that makes tubs of different sizes easy to compare.
- Check the sugar. Plain yogurt has no added sugar, and flavoured ones can add a lot.
- Check the fat, if you are watching it. Whole-milk Greek yogurt is richer than low-fat.
Easy ways to eat more of it
- Spoon it over fruit and nuts at breakfast.
- Blend it into a smoothie or a thick lassi.
- Stir it into dips, raita and dressings.
- Use it to marinate chicken before grilling.
The figures above are for strained yogurt in general. Protein depends on the milk and on how long the yogurt was strained, so read the label of the tub in your hand. To learn what Greek yogurt is and how to use it, see What is Greek yogurt? You can order Fresh Greek Yogurt for delivery in Peshawar. For advice about your own diet, ask your doctor or a dietitian.
Sources: Harvard Health, Greek yogurt: health benefits, protein content and how to choose the best option, opened 10 October 2026. Written by KefirBuy.
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