Experts Love This Protein-Packed and Gut-Friendly Breakfast Choice

Step aside, eggs—you’re not the only protein-packed star when it comes to breakfast. Yogurt (in all its different varieties), benefits gut health, is a great source of calcium, and much more, especially if you know what variety to choose.

Studies have found that having a high-protein breakfast can help curb hunger throughout the day, prevent blood sugar spikes, and keep your energy levels up.

So, if you’re looking for an easy breakfast that can help you meet your protein goals, keep scrolling to learn which kind of yogurt could be the best for you.

What are the different kinds of yogurt, and how much protein do they have?

Some of the most common types of dairy yogurt are plain, Greek, kefir, and skyr.

Plain yogurt is made from milk fermented with bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). It has a light consistency and is rich in calcium, potassium, vitamins, and, of course, protein. According to the USDA, about 6 ounces of plain, whole-milk yogurt contains 6.49 grams of protein. It should be noted, though, that many versions come packed with hidden sugar, so it’s always important to check the nutrition label before buying.

Greek yogurt undergoes an additional filtration process to remove liquid whey, so it’s thicker and has a higher protein content than regular yogurt. Six ounces of plain, whole-milk Greek yogurt has 14.9 grams of protein, per the USDA. It does have less calcium than plain yogurt, though (189 milligrams compared to 216 milligrams in a 6-ounce serving), so that’s something you may want to keep in mind.

Meanwhile, kefir is a drinkable version of the dish made from milk fermented with yeast and bacteria (called grains—though there’s no gluten involved). The amount of protein in kefir varies by brand, ranging from about 7 to 10 grams per cup in an 8-ounce serving, and it tends to have more calcium than yogurt, too.

And skyr is an Icelandic variety of the dish that’s even thicker and more protein-dense than Greek yogurt. “Skyr is technically a fresh cheese that is consumed like yogurt. It is made from skimmed milk and lactic cultures. It contains no yeast and its fermentation is exclusively lactic, similar to yogurt, but with a higher concentration of solids and proteins,” nutritionist Laura Parada previously told Vogue. According to the USDA, a 150-gram serving (about 5.3 ounces) of plain traditional Icelandic skyr from Icelandic Provisions contains 17 grams of protein—about a third of the recommended daily value.“If what you are looking for is a satiating breakfast, rich in protein and low in fat, this can be a great option,” Parada said.

Regardless of which kind of yogurt you choose, it’s best to look for plain varieties with no added sugars. And if you’re looking to spice things up a bit—and add even more nutritional value—don’t be afraid to have some fruits, nuts, or seeds with your next serving.

Nutritionist Luisa Werner previously told Vogue she recommends having Greek yogurt or skyr with berries (great antioxidants) and nuts. “By adding in nuts, you’ll also consume zinc and vitamin E, which are important for skin health,” she said.

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