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Skyr vs nonfat Greek yogurt

Skyr and nonfat Greek yogurt have the same estimated satiety score: 5 out of 5. Skyr provides more protein per calorie: 18.8 g per 100 kcal, versus 17.3 g for nonfat Greek yogurt.

Two nonfat dairy options eaten with a spoon.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2400949 and 170894

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Key differences

  • Skyr provides more protein per calorie: 18.8 g per 100 kcal, versus 17.3 g for nonfat Greek yogurt.
  • Their energy density is similar: 60 kcal per 100 g for skyr and 59 for nonfat Greek yogurt.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Skyr, plain, nonfat; Nonfat Greek yogurt, plain.
NutrientSkyrserving: 150 g (5.5 oz)Nonfat Greek yogurtserving: 125 g (4.5 oz)Difference
Calories60 kcal per 100 g (3.5 oz)90 kcal per serving59 kcal per 100 g (3.5 oz)74 kcal per serving−1 kcal per 100 g (3.5 oz)−16 kcal per serving
Protein11.3 g per 100 g (3.5 oz)17 g per serving10.2 g per 100 g (3.5 oz)12.8 g per serving−1.1 g per 100 g (3.5 oz)−4.2 g per serving
Carbohydrates4 g per 100 g (3.5 oz)6 g per serving3.6 g per 100 g (3.5 oz)4.5 g per serving−0.4 g per 100 g (3.5 oz)−1.5 g per serving
of which sugars3.3 g per 100 g (3.5 oz)5 g per serving3.2 g per 100 g (3.5 oz)4.1 g per serving−0.1 g per 100 g (3.5 oz)−0.9 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0 g per 100 g (3.5 oz)0 g per serving0.4 g per 100 g (3.5 oz)0.5 g per serving+0.4 g per 100 g (3.5 oz)+0.5 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Waterno data per 100 g (3.5 oz)no data per serving85.1 g per 100 g (3.5 oz)106.4 g per serving— per 100 g (3.5 oz)— per serving
Protein per 100 kcal18.8 g17.3 g−1.5 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Nonfat Greek yogurt minus Skyr. Source: USDA FDC 2400949 and 170894.

Per typical serving

With typical servings, 150 g (5.5 oz) of skyr has about 90 kcal and 17 g of protein, and 125 g (4.5 oz) of nonfat Greek yogurt about 74 kcal and 12.8 g.

To get 20 g of protein you would need about 177 g of skyr (106 kcal) or about 196 g of nonfat Greek yogurt (116 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Skyr and nonfat Greek yogurt have the same estimated satiety score: 5 out of 5.

  • Skyr: Our rule adds points for low energy density, for protein and fiber per 100 kcal, and for water in solid foods, and subtracts points for drinks with calories.
  • Nonfat Greek yogurt: Calculation: 1 (base) + 2 (very low energy density: 59 kcal/100 g) + 2 (protein: 17.3 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 85.1 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Skyr

  • If you want more protein per calorie: 18.8 g per 100 kcal.
  • If you want more protein in a typical serving: 17 g in 150 g (5.5 oz).

Nonfat Greek yogurt

On the numbers it does not stand out from skyr in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Skyr. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Nonfat Greek yogurt. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Skyr: every nutrient, frequently asked questions, and similar foods.
  • Nonfat Greek yogurt: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (Branded Foods): Plain Icelandic skyr strained nonfat yogurt, plain (FDC ID 2400949).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .