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Skyr vs Greek yogurt

Skyr and 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 9.3 g for Greek yogurt.

Two thick dairy options for breakfast or a snack.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2400949 and 171304

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Key differences

  • Skyr provides more protein per calorie: 18.8 g per 100 kcal, versus 9.3 g for Greek yogurt.
  • Skyr has fewer calories: 60 kcal per 100 g, versus 97 for Greek yogurt, so the same calories come with more grams of food.
  • 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; Greek yogurt, plain, whole milk.
NutrientSkyrserving: 150 g (5.5 oz)Greek yogurtserving: 125 g (4.5 oz)Difference
Calories60 kcal per 100 g (3.5 oz)90 kcal per serving97 kcal per 100 g (3.5 oz)121 kcal per serving+37 kcal per 100 g (3.5 oz)+31 kcal per serving
Protein11.3 g per 100 g (3.5 oz)17 g per serving9 g per 100 g (3.5 oz)11.3 g per serving−2.3 g per 100 g (3.5 oz)−5.7 g per serving
Carbohydrates4 g per 100 g (3.5 oz)6 g per serving4 g per 100 g (3.5 oz)5 g per serving0 g per 100 g (3.5 oz)−1 g per serving
of which sugars3.3 g per 100 g (3.5 oz)5 g per serving4 g per 100 g (3.5 oz)5 g per serving+0.7 g per 100 g (3.5 oz)0 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 serving5 g per 100 g (3.5 oz)6.3 g per serving+5 g per 100 g (3.5 oz)+6.3 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving2.4 g per 100 g (3.5 oz)3 g per serving+2.4 g per 100 g (3.5 oz)+3 g per serving
Waterno data per 100 g (3.5 oz)no data per serving81.3 g per 100 g (3.5 oz)101.6 g per serving— per 100 g (3.5 oz)— per serving
Protein per 100 kcal18.8 g9.3 g−9.6 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Greek yogurt minus Skyr. Source: USDA FDC 2400949 and 171304.

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 Greek yogurt about 121 kcal and 11.3 g.

To get 20 g of protein you would need about 177 g of skyr (106 kcal) or about 222 g of Greek yogurt (216 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 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.
  • Greek yogurt: Low energy density; a lot of protein per calorie; high water content.

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 to eat more grams for the same calories: 60 kcal per 100 g.
  • If you want more protein in a typical serving: 17 g in 150 g (5.5 oz).
  • If you prefer a lighter typical serving: about 90 kcal in 150 g (5.5 oz).

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.

Greek yogurt. “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.

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

Full food pages

  • Skyr: every nutrient, frequently asked questions, and similar foods.
  • 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, whole milk (FDC ID 171304).accessed .