High Protein Yogurt Under 180 Calories: Every Cup Ranked
Ratio Strawberry wins: 25g of protein for 150 calories. For the most protein per calorie in a single cup, pick Oikos Triple Zero Vanilla (15g, 80 calories).
Top picks
Most protein per cup
Ratio Protein Yogurt, Strawberry25 g protein · 150 cal · 16.7 g per 100 cal
Single 5.3 oz cup.
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15 yogurts and cottage cheeses ranked by protein per calorie
- 17 g8021.3 g
- 19 g10019 g
- 15 g8018.8 g
- 20 g11018.2 g
- 25 g15016.7 g
- 20 g12016.7 g
- 20 g13015.4 g
- 18 g12015 g
- 25 g17214.5 g
- 15 g11013.6 g
- 15 g13011.5 g
- 10 g9011.1 g
- 15 g14110.6 g
- 10 g1208.3 g
- 10 g1606.3 g
By type
| Type | Protein per serving | Per 100 cal | Best pick |
|---|---|---|---|
| Ultra-filtered (Ratio, Oikos Pro) | 20g to 25g | 14.5 to 16.7 | Ratio Strawberry |
| Greek | 10g to 20g | 7.3 to 21.3 | Oikos Triple Zero |
| Skyr | 15g to 19g | 10.0 to 15.0 | siggi's Plain |
| Cottage cheese | 10g | 6.3 to 11.1 | Knudsen Low Fat |
| Drinkable and kefir | 10g to 15g | 6.2 to 10.6 | Chobani 15g Drink |
Ultra-filtered wins on protein per cup. Greek wins on protein per calorie. Skyr is solid but never on top.
Mix-ins
Toppings cost protein. Light + Fit REMIX (10g, 120 calories) and Oikos REMIX S'mores (11g, 150) both pass, barely. Plain Oikos Triple Zero gives 15g for 80. Add your own fruit instead.
Tubs vs cups
Tubs are the densest and cheapest per serving, but you measure the serving. Cups are portioned for you and cost more per gram. Single cups are often Amazon Fresh listings, so delivery varies by area.
Evening
Strained yogurt and cottage cheese are concentrated milk, so most of the protein is casein. That's why they're the classic late snack. The lightest options: Oikos Triple Zero Vanilla (80 calories) and plain Knudsen (90).
How we rank
Every product here lists more than 8g protein, 180 calories or fewer per serving. Anything that misses either line is out, with no exceptions.
We rank by protein per 100 calories, using the protein, calories and price on the Amazon listing as last checked on Nov 5, 2026. Listings whose numbers can't all be true are held back until we check the label. Confirm the live listing and the package before you buy.
180cal earns a commission on Amazon purchases. It never changes which products pass or how they rank.
Questions about high protein yogurt under 180 calories
What is the highest protein yogurt under 180 calories?
Ratio cups, at 25g protein. Strawberry is the best of them at 150 calories. Blueberry (170) and Vanilla (172) carry the same 25g with more calories.
Is Greek yogurt or skyr higher in protein per calorie?
Greek, on our numbers. Single Greek cups reach 18.8g protein per 100 calories (Oikos Triple Zero Vanilla). No skyr in the catalog goes above 15.0.
Is cottage cheese a good protein snack under 180 calories?
Plain low-fat cottage cheese is: Knudsen lists 10g protein for 90 calories. Fruit versions lose ground fast. Lactaid Pineapple lists the same 10g at 160 calories.
What is a good high protein yogurt for the evening?
Oikos Triple Zero Vanilla is the lightest cup at 15g protein and 80 calories. Ratio gives 25g if you want more. Both are single cups with no prep.
Is drinkable yogurt as good as a cup?
No. The drinkable yogurts and kefirs we list have a median of 7.1g protein per 100 calories, less than half of the best 20g cups.
Do these yogurts need refrigeration?
Yes. Every cup and tub here ships and stores cold. Confirm the live Amazon listing, delivery option and package label before you buy.