The Best High-Protein Yogurts for Gut Health, Hormones, and All-Day Energy

A good yogurt can support gut health, improve digestion, strengthen immune function, and help maintain lean muscle. It also delivers key nutrients like calcium, B vitamins, and probiotics that keep everything from your bones to your bowels to functioning smoothly.

But here’s the catch: not all yogurts are created equal. If you want one that truly supports your health and actually keeps you full, look for at least 12 grams of protein per serving and little to no added sugar. These two guidelines ensure you're getting something nutrient-dense, satisfying, and blood-sugar friendly.

Below are some of my favorite options that check all the right boxes.

Siggi’s Whole Milk Yogurt (Plain, 4% Milkfat)

Siggi’s keeps things simple. And your body feels the difference. It strikes a beautiful balance: high-quality protein plus healthy fat, without unnecessary sugar. This yogurt is thick, creamy, and feels indulgent without actually being indulgent. The whole-milk profile makes it especially supportive for stable blood sugar and hormone health, and its richness keeps you full long after breakfast. One serving has about 130 calories, 15 grams of protein, and just 5 grams of carbs. No added sugar, no diet-food vibe. Just real, satisfying nourishment.

Two Good Greek Yogurt (Vanilla)

Two Good uses ultra-filtration to remove most of the natural sugar while preserving the protein and live cultures. The result is a creamy, subtly sweet yogurt that supports digestion, gut health, and blood sugar control. If you're looking for a lightly sweet option without the sugar crash, Two Good delivers. Each cup contains around 80 calories, 12 grams of protein, 3 grams of carbs, 2 grams of fat, and 0 grams of added sugar. It’s a great pick for anyone wanting flavor without added sweeteners or sugar spikes.

Fage Total 2% Greek Yogurt (Plain)

Fage Total 2% is a classic for a reason. The 2% milkfat version offers that perfect middle ground: enough fat for creaminess and hormone support, but not so much that it feels heavy. It’s an incredibly versatile base for meals and snacks. Top it with berries, stir in nuts, or use it in dips and sauces. This is one of the most reliable options for staying full, supporting digestion, and keeping blood sugar steady. One serving gives you about 140 calories, a powerful 20 grams of protein, and just 6 grams of carbs—all from naturally occurring lactose.

The Takeaway

A great yogurt is more than a snack. It’s a tool for better gut health, hormonal balance, energy stability, and muscle support. When you choose one with plenty of protein and minimal added sugar, you’re setting yourself up for steadier days, better digestion, and a whole lot more satiety. Try one of these options this week and notice how much better your body feels with a simple, consistent upgrade.