Dairy and eggs
How much protein is in plain yogurt?
A 6 oz container of plain low-fat yogurt has about 8.9 g of protein.
That's 5.3 g of protein per 100 g, or 8.3 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 container (6 oz) | 170 g | 8.9 g | 107 |
| 1 cup | 245 g | 13 g | 154 |
| 100 g | 100 g | 5.3 g | 63 |
How plain yogurt compares
Other dairy and eggs, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whey protein powderwhey-based | 78 g | 22 g |
| Egg whitesraw | 11 g | 21 g |
| Greek yogurtplain, nonfat | 10 g | 17 g |
| Cottage cheese2% low-fat | 11 g | 13 g |
| Skim milknonfat | 3.4 g | 9.9 g |
| Ricottapart-skim | 11 g | 8.3 g |
| Eggswhole, hard-boiled | 13 g | 8.1 g |
| Mozzarellapart-skim, low moisture | 24 g | 8.1 g |
| Swiss cheesesliced | 27 g | 6.9 g |
| Parmesangrated | 28 g | 6.8 g |
| Milk2% reduced fat | 3.3 g | 6.6 g |
| Cheddar cheeseregular | 23 g | 5.7 g |
| Fetacrumbled | 14 g | 5.4 g |
| Whole milk3.25% fat | 3.2 g | 5.2 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A 6 oz container of plain low-fat yogurt covers about 29% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Yogurt, plain, low fat", FDC ID 170886). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.