Which Yoghurt Has the Most Protein in South Africa?

varsskyr

5 days ago

4 min read

Protein is everywhere on South African food labels right now. When Woolworths launched its new Greek Style yoghurt range in September 2026, its product developer put it simply: "Protein has become an increasingly important part of how our customers think about the foods they choose." But how much protein is actually in the yoghurt on the shelf, and which one gives you the most per spoon?

We compared the protein content of plain yoghurts you can buy in South Africa, using the figures that the brands publish themselves, plus two independent reference values. Here is what we found.

A bowl of Vars Skyr with strawberries, blueberries, banana, almonds and seeds

The short answer

Ordinary plain yoghurt has around 3.5 g of protein per 100 g. Greek style yoghurts in South African supermarkets sit at roughly 5 to 5.5 g. Traditionally strained Greek yoghurt reaches about 9 g. The highest figure in our comparison is Vars Skyr, a strained Icelandic style yoghurt made in Cape Town, at 11.5 g of protein per 100 g.

Protein per 100 g compared

Yoghurt	Protein per 100 g	Protein in a 150 g bowl	Source
Plain yoghurt, whole milk (reference value)	3.5 g	about 5 g	USDA FoodData Central
Woolworths Greek Style range	at least 5 g	at least 7.5 g	Woolworths, September 2026
Clover Authentikos Double Cream Plain	5.5 g	about 8 g	Clover product page
Greek yoghurt, plain, whole milk (reference value)	9 g	13.5 g	USDA FoodData Central
Vars Skyr	11.5 g	about 17 g	Vars Skyr protein certificate

The 150 g column is simply the per 100 g figure multiplied by 1.5. A 150 g bowl is a realistic breakfast portion and makes the differences easier to picture.

How much protein should a "high protein" yoghurt have?

Cape Town clinical dietitian Tanya Huber, speaking to Women's Health South Africa in August 2026, suggested that a higher protein yoghurt should give you about 8 to 10 g of protein per serving. Using a 150 g bowl, a regular plain yoghurt falls short, the Greek style supermarket options are around the bottom of that range, and strained Greek yoghurt and skyr clear it comfortably.

Why some yoghurts have so much more protein

There are two ways to raise the protein in a yoghurt.

Add protein. Extra milk protein or milk solids are mixed in before fermentation. Woolworths describes its Greek Style range as made from milk, cultures and protein. The ingredient list of Clover Authentikos Double Cream Plain includes milk solids (milk protein), as well as a thickener (E1442) and preservatives.
Strain it. After the milk has been cultured, the liquid whey is drained away. The protein stays behind in the curd, so the yoghurt becomes thicker and more concentrated. This is how traditional Greek yoghurt and Icelandic skyr are made. It takes a lot more milk to make one tub, but nothing needs to be added.

Neither method is wrong. It is simply worth knowing which one you are paying for, and the ingredient list on the back of the tub tells you straight away.

What is skyr, and why does it top the list?

Skyr is a strained cultured dairy food that has been eaten in Iceland for centuries. It looks and eats like a very thick yoghurt, but because it is made from skimmed milk and strained heavily, it ends up with more protein per spoon than most yoghurts.

Vars Skyr is made in small batches in our own kitchen in Kensington, Cape Town. It has two ingredients: skimmed milk and live cultures. No added protein powder, no thickeners, no preservatives. The 11.5 g of protein per 100 g comes entirely from straining.

How to choose a high protein yoghurt in the shop

Turn the tub around. The front of the pack is marketing. The nutrition table on the back gives you the protein per 100 g, which is the only fair way to compare.
Check the ingredients. A short list tells you the protein comes from the milk itself. A longer one may include added milk protein, thickeners or sugar.
Watch the added sugar. Flavoured yoghurts often have sugar or syrup added. Lactose, the natural sugar in milk, will always show up in the nutrition table, but that is different from added sugar.
Look for live cultures. Huber also recommends choosing yoghurt with live and active cultures.
Think per bowl, not per 100 g. Multiply the label figure by 1.5 to see what a normal breakfast bowl gives you.

Easy ways to get more protein from your yoghurt

Top a bowl of skyr or Greek yoghurt with berries, oats and a few nuts for breakfast.
Use it instead of sour cream or mayonnaise in dips and dressings.
Stir a spoonful into stews and soups at the end of cooking, as in our high protein white bean chicken chili.
Bake with it. Our skyr bagels use it right in the dough.

Where to buy Vars Skyr in Cape Town

Online at varsskyr.co.za, with delivery across Cape Town or as a 4 week subscription.
Free collection at Ladles of Love Dignity Kitchen in District Six or at our kitchen in Kensington.
In store at Sea Point SPAR, Royal Ascot SuperSpar in Milnerton, and Oranjezicht City Farm Market.

Frequently asked questions