The 16 Best High-Protein Yogurts, Plus Tips from a Nutritionist on How to Make Healthy Picks

• Nutritional Information Per ¾-Cup Serving: 100 calories, 0g fat, 7g carbs, 19g protein, 5g sugar

“Siggi’s is my favorite because of the simplicity of the ingredients,” explains Stoler. There’s nothing but pasteurized skim milk and live active cultures in this particular variety. “I love that their sweetened varieties have a light, sweet taste,” rather than being so intense it’s cloying. If you prefer your yogurt sweetened or flavored, keep an eye out for Siggi’s Lower Sugar Skyr, which comes in vanilla and strawberry.

• Nutritional Information Per ¾-Cup Serving: 100 calories, 2.5g fat, 6g carbs, 14g protein, 6g sugar

Another favorite of Stoler’s, Icelandic Provision’s plain skyr can be used in sweet and savory recipes alike, as well as eaten solo. “Greek yogurt and skyr are thicker than plain yogurt,” she explains. “This thicker style of yogurt has more protein because it has less fluid.” This variety is just low-fat milk and cultures, but the brand also has a wide range of exciting flavors that are a bit higher in sugar.

• Nutritional Information Per ¾-Cup Serving: 90 calories, 0g fat, 5g carbs, 18g protein, 5g sugar

Despite its rich, creamy texture, this Greek yogurt is completely fat free. Made from pasteurized skimmed milk and yogurt cultures, it’s both filling and free of added sugar. “Yogurt is the only ‘food’ from an animal that contains carbohydrates and protein,” explains Stoler. “Yogurt contains dairy, so there’s lactose (aka milk sugar) whether or not there’s added sweetener. So, there’s more than just reading the nutrition facts panel.” In short, keep an eye out for added sugar on the label, and don’t let natural milk sugar deter you from buying a brand you love.

• Nutritional Information Per ¾-Cup Serving: 90 calories, 0g fat, 6g carbs, 16g protein, 6g sugar

From dips to crème brûlée, this high-protein yogurt can do it all. If you prefer flavored yogurt and want to keep your sugar intake to a minimum, consider Chobani Zero. Not only is this category sugar-free, but it’s also low in calories and free of lactose. Just know it’s sweetened with allulose and monk fruit (Stoler steers clear of yogurts with non-nutritive sweeteners, pectins or thickening agents).

• Nutritional Information Per ⅔-Cup Serving: 100 calories, 0g fat, 7g carbs, 17g protein, 7g sugar

This is Stoler’s go-to fat-free yogurt. “For yogurt and milk, I always lead with fat-free,” she says. “I prefer to get my fats from other food sources, trying to get in healthier fats.” It’s free of added sugar too, so feel free to make it heartier and sweeter by pairing it with nuts, granola or fresh fruit.

• Nutritional Information Per ¾-Cup Serving: 120 calories, 6g fat, 9g carbs, 6g protein, 7g sugar

For an organic brand, this pick from Whole Foods is pretty affordable at just over $4 for 32 ounces of high-protein yogurt. Packed with six live and active cultures, it’s a gut-healthy choice for anyone who prefers full-fat to low-fat or fat-free.

• Nutritional Information Per 6.4-Ounce Serving: 200 calories, 9g fat, 13g carbs, 17g protein, 10g sugar

If you’re willing to splurge a bit on yogurt, this hand-crafted pick from Seattle is worth the spend. Made from whole milk and five types of active cultures, it’s sure to keep you full before lunch or dinner.

• Nutritional Information Per ⅔-Cup Serving: 200 calories, 4.5g fat, 9g carbs, 28g protein, 4g sugar

This high-protein yogurt contains sugar alcohols and thickeners, but the brand’s wide range of flavors may be just right for you if you’re on keto or another low-carb diet. It’s free of added sugars and packs a whopping 28 grams of protein in every serving, courtesy of whey protein concentrate.

• Nutritional Information Per ¾-Cup Serving: 90 calories, 2g fat, 3g carbs, 14g protein, 2g sugar

Low in calories, high in protein and free of added sugar—any questions? Because it’s made with nonfat milk, a few additional ingredients are added for a thicker consistency. If you like flavored yogurts, Two Good’s contain real fruit ingredients and stevia for sweetness.

• Nutritional Information Per ¾-Cup Serving: 160 calories, 3.5g fat, 6g carbs, 25g protein, 4g sugar

Nonfat milk, whey protein concentrate and cream unite with yogurt cultures for a super satiating, protein-packed snack you’ll want in your fridge 24/7. Flavored versions of Oikos Pro are slightly sweetened with stevia leaf to keep the sugar content down.

• Nutritional Information Per ¾-Cup Serving: 150 calories, 6g fat, 7g carbs, 16g protein, 5g sugar

Pasture-raised, organic whole milk stars in this satisfying staple that can be used in soups, baked goods, dressings and more. The dairy is combined with six live active cultures to be turned into yogurt. Furthermore, it’s made without pesticides, antibiotics and artificial growth hormones.

• Nutritional Information Per ⅔-Cup Serving: 140 calories, 6g fat, 4g carbs, 17g protein, 0g

If you’re allergic to or cutting back on dairy, this almond milk-based alternative just might win you over. Made without added sugar, Kite Hill’s take on Greek yogurt is packed with protein and probiotics and shockingly creamy. Even the vanilla version is unsweetened (and made with real vanilla beans).

• Nutritional Information Per ⅔-Cup Serving: 100 calories, 1.5g fat, 5g carbs, 15g protein, 3g sugar

Free of added sugar (thanks to a touch of sucralose for sweetness) this high-protein yogurt made from nonfat and reduced fat milks is sure to hit the spot. The vanilla flavor makes it great for pairing with fresh berries, honey and walnuts or even your favorite cereal.

• Nutritional Information Per ¾-Cup Serving: 160 calories, 8g fat, 8g carbs, 15g protein, 5g sugar

Traditionally, Australian yogurt is extra thick and creamy like Greek yogurt and skyr, but it’s also unstrained. Wallaby cooks its milk slower and longer to make yogurt that’s extra rich. The brand also offers nonfat and low-fat Greek yogurts, if you’d prefer one lower in fat and calories.

• Nutritional Information Per ¾-Cup Serving: 160 calories, 6g fat, 7g carbs, 20g protein, 7g sugar

This pick is strained in the traditional style, which delivers ridiculously thick results. Made with whole and nonfat milks, the high-protein yogurt contains no added sugar and boasts 20 percent of your daily recommended calcium per serving.