Move over, eggs—you’re not the only protein-packed star at breakfast. Yogurt (in all its different types) is great for gut health, a solid source of calcium, and offers much more, especially if you know which kind to pick.

Studies show that a high-protein breakfast can help curb hunger throughout the day, prevent blood sugar spikes, and keep your energy levels up. So, if you’re looking for an easy breakfast to hit your protein goals, keep reading to find out which yogurt might be best for you.

What are the different types of yogurt, and how much protein do they have?

Some of the most common dairy yogurts are plain, Greek, kefir, and skyr.

Plain yogurt is made from milk fermented with bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). It has a light texture and is rich in calcium, potassium, vitamins, and, of course, protein. According to the USDA, about 6 ounces of plain, whole-milk yogurt contains 6.49 grams of protein. But keep in mind that many versions have hidden sugar, so always check the nutrition label before buying.

Greek yogurt goes through an extra filtration process to remove liquid whey, making it thicker and higher in protein than regular yogurt. Six ounces of plain, whole-milk Greek yogurt has 14.9 grams of protein, per the USDA. However, it has less calcium than plain yogurt (189 milligrams compared to 216 milligrams in a 6-ounce serving), so that’s something to consider.

Kefir is a drinkable yogurt made from milk fermented with yeast and bacteria (called grains—though there’s no gluten involved). The protein content varies by brand, ranging from about 7 to 10 grams per cup in an 8-ounce serving, and it usually has more calcium than yogurt too.

Skyr is an Icelandic yogurt that’s even thicker and more protein-packed than Greek yogurt. “Skyr is technically a fresh cheese eaten like yogurt. It’s made from skimmed milk and lactic cultures. It has no yeast, and its fermentation is purely lactic, similar to yogurt, but with a higher concentration of solids and proteins,” nutritionist Laura Parada previously told Vogue. According to the USDA, a 150-gram serving (about 5.3 ounces) of plain traditional Icelandic skyr from Icelandic Provisions contains 17 grams of protein—about a third of the recommended daily value.

“If you want a filling breakfast that’s high in protein and low in fat, this can be a great choice,” Parada said.

No matter which yogurt you pick, it’s best to go for plain varieties with no added sugars. And if you want to mix things up—and add more nutritional value—feel free to add some fruits, nuts, or seeds to your next serving.

Nutritionist Luisa Werner previously told Vogue she recommends Greek yogurt or skyr with berries (great antioxidants) and nuts. “Adding nuts gives you zinc and vitamin E, which are important for skin health,” she said.

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Frequently Asked Questions
Here is a list of FAQs about a breakfast option that experts love because its packed with protein and great for your gut

BeginnerLevel Questions

1 What exactly is this experts love breakfast option
Its typically Greek yogurt often paired with toppings like nuts seeds and berries Its praised for being high in protein and containing live probiotics that support digestion

2 Why is it so good for my gut
It contains live active cultures that help balance the natural bacteria in your digestive system This can improve digestion reduce bloating and support a healthy immune system

3 How much protein does it actually have
A single serving of plain Greek yogurt packs roughly 1520 grams of protein Thats about double the protein of regular yogurt

4 Can I eat this if Im lactose intolerant
Many people with mild lactose intolerance can handle Greek yogurt The straining process removes most of the lactose and the live cultures help break down whats left However if you are very sensitive look for a lactosefree version

5 Is this just for weight loss
No its great for everyone The high protein keeps you full and satisfied and the probiotics support overall health Its excellent for muscle repair too

Intermediate Questions

6 Whats the difference between Greek yogurt skyr and regular yogurt
Regular yogurt Thin less protein
Greek yogurt Thick strained to remove whey high protein
Skyr An Icelandic cheeselike yogurt even thicker than Greek yogurt with slightly more protein and a milder flavor

7 Does the nonfat version still have enough protein
Yes Nonfat Greek yogurt has almost the same amount of protein as fullfat The main difference is fat content and calories The protein and probiotics remain intact regardless of fat percentage

8 Are the probiotics still alive if I buy flavored yogurt
Often yes but flavored yogurts usually have a lot of added sugar