Greek Yogurt

Greek yogurt is yogurt strained to remove much of the liquid whey, which roughly doubles its protein concentration compared with regular yogurt.

What published research reports

USDA FoodData Central lists plain non-fat Greek yogurt at roughly 10 g of protein per 100 g — mostly casein, the slow-digesting milk protein — along with calcium, vitamin B12, phosphorus and, in products with live cultures, lactic-acid bacteria. The Dietary Guidelines for Americans include yogurt in the dairy group of its healthy eating patterns and identify calcium as a nutrient many adults under-consume; the ISSN protein position stand reports that dairy proteins such as casein and whey effectively support muscle protein synthesis as part of total daily protein intake.

References

• US Department of Agriculture. FoodData Central — Yogurt, Greek, plain, nonfat. fdc.nal.usda.gov
• Jäger R, et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed