Yogurt is an excellent source of high-quality protein. It is made up of 80% casein (insoluble milk protein) and 20% whey (water-soluble milk protein). In fact, they are considered high-quality protein, but which type contains more?
Milk proteins are well digested and absorbed due to their bioavailability, and contain a good mix of amino acids. These include essential amino acids, which cannot be synthesized by the body and are vital for growth and maintenance. Fortunately, the high nutritional value of milk proteins is well preserved during the yogurt-making process.
Greek yogurt: the most protein
Some brands of yogurt have a higher protein content than milk due to the addition of skim milk powder during production. Additionally, the proteins in this dairy food are more digestible than standard milk proteins due to the fermentation process, which breaks down the milk proteins into an easier-to-digest form.
There are also differences in protein content between types of yogurt. The main ones are:
- The standard natural contains an average of 4 to 5.3% protein.
- Greek yogurt , a concentrated fermented milk, contains 9 to 10% protein.
- Skyr, a fresh fermented sour curd cheese made from skimmed milk, contains between 8.8 and 10% protein, about twice as much as natural.
So it can be determined that Greek yogurt is the one that contains the most protein. Skyr, despite having a very similar percentage, is considered a type of whipped cheese, not a yogurt. However, it is recommended that we do not look for a low- fat Greek yogurt , since it would end up being a common low-fat yogurt. The interesting thing about Greek is its contribution of healthy fats and proteins.
Natural and Greek are made from the same ingredients but differ in nutrients. While plain tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar, and a much thicker consistency. Both types contain probiotics and support digestion, weight loss, and heart health.
What about low-fat yogurt with protein?
Mercadona’s yogurt with proteins broke the mold of dairy products. This type contains less than 0.5 grams of fat per container, and provides more than 10 grams of protein . As we said before, it is due to the fact that skimmed milk powder is introduced during its preparation to increase the protein intake. In addition, no fats or almost carbohydrates are added.
Still, in general, it’s best to choose plain yogurts to moderate your intake of added sugar. If we prefer, we can add a dash of honey or a little fruit to sweeten it on our own. But it’s best to stay away from fruit-flavored or cake-flavored yogurts.
If we are looking to increase protein intake, Greek is ideal. Plain low-fat (skim) may be best for anyone looking to keep their calorie and protein intake in check. Since both are healthy, we should choose the one that suits our dietary needs.
