The answer may surprise you.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Greek yogurt offers more protein and added benefits for gut and bone health compared to string cheese.
- String cheese is a portable, convenient snack with calcium but lacks the vitamin D found in Greek yogurt.
- Pair high-protein snacks like Greek yogurt or string cheese with fiber-rich carbs for lasting fullness.
It seems like everywhere you turn, online creators, chain coffee restaurants and even popcorn brands are promoting protein products. But getting more protein into your diet can be as simple as adding strained Greek-style yogurt or string cheese to your snack-time routine. “Protein is digested relatively slowly, so a protein-rich snack helps you stay full and satisfied between meals, and may reduce cravings later in the day,” says Sarah Gold Anzlovar, M.S., RDN, LDN.
Greek-style yogurt and string cheese are both easy sources of protein and can help you meet the recommended daily protein intake of at least 1.2 grams per kilogram of body weight. But is one better than the other? We spoke with dietitians about what makes each one a uniquely great high-protein snack and which one comes out on top.
Why Greek Yogurt Is a Great Snack
Packed with protein and probiotics, all three dietitians we spoke with agree that Greek-style yogurt deserves a spot in your snack rotation. They highlight its benefits for satiety, gut health, bone health and blood sugar balance. Most Greek-style yogurts contain 15 to 17 grams of protein per serving and about 200 milligrams of calcium, shares Leonila Fields, MBA, RD, LD. Some are also fortified with vitamin D, which Toby Amidor, M.S., RD says is helpful for filling in common nutrient gaps in Americans’ diets. Vitamin D works with calcium to support bone health. Most Greek-style yogurts also contain probiotics like Lactobacilluswhich may support a healthy gut microbiome and promote healthy digestion.
When choosing a yogurt to snack on, it is important to check the Nutrition Facts panel for added sugars. “Flavored Greek yogurt can be high in added sugar,” says Anzlovar, “so look for lower-sugar options or choose plain and add your own flavor with fresh fruit and a drizzle of honey or nut butter.” If you want to sweeten your yogurt without relying on added sugars, try topping it with fruit like strawberries and blueberries.
Why String Cheese Is a Great Snack
If portability is a priority for you, string cheese can be an ideal grab-and-go snack. “It may be easier to take on the go or keep for a quick snack to grab between meetings than Greek yogurt,” says Anzlovar. Plus, each individually packaged stick has about 7 grams of protein, making it a convenient way to boost protein intake. “String cheese also provides calcium—about 15% to 20% [of] the recommended daily amount—and is also a fabulous way to meet daily calcium needs,” says Amidor. However, it usually doesn’t contain vitamin D, which Greek-style yogurt is often fortified with.
Greek Yogurt vs. String Cheese—Which Is Better?
Campos and Anzlovar agree that Greek-style yogurt is a superior snack choice, particularly if your goal is upping your protein intake. It contains about 5 to 10 grams more protein per serving than string cheese, plus it has added benefits for gut health. “Many Greek yogurts contain live and active cultures, which can support a healthy gut microbiome, the center for many health outcomes ranging from digestive health to blood sugar balance and even potentially cardiovascular health,” says Anzlovar. It’s also more likely to have vitamin D—a nutrient many Americans don’t consume enough of. Campos also praises its versatility. Whether you want a sweet or savory snack, Greek-style yogurt has you covered. Pair it with granola and berries for a sweet snack or top it with garlic, olive oil and tomatoes for a savory dip.
That’s not to say string cheese isn’t also a solid option. In fact, Amidor couldn’t pick a favorite. “Both Greek yogurt and string cheese can be part of a healthy, well-balanced, varied eating plan,” says Amidor. “Choose what works best for you as an individual or what makes your eating experience joyful!” Whichever one you choose, experts suggest pairing it with a complex carb for a more balanced snack. “To build a balanced and more filling snack with either Greek yogurt or string cheese, pair each with a fiber-rich carbohydrate like an apple or pear,” recommends Anzlovar.
Other High-Protein Snack Options
- Cottage cheese snack jar. Another dairy-based option, cottage cheese packs 25 grams of protein per cup. Turn it into a snack jar by topping it with veggies or fruit and your favorite seasonings.
- Crispy chickpeas. Chickpeas pack 11 grams of plant protein and 10 grams of fiber per cup. Roast them or throw them in the oven or air fryer with your favorite spices for a convenient, crunchy snack.
- Energy bites. By blending a few simple ingredients in a food processor, you can make protein-packed energy bites perfect for snacking on the go. Energy bites combine healthy fats, carbs and protein with ingredients like nuts, dates, dried fruit, oats and seeds.
Our Expert Take
Although experts say Greek-style yogurt is a slightly better snack choice than string cheese, particularly for upping your protein intake, they emphasize the benefits of both. The bottom line is you don’t have to limit yourself to just one high-protein snack option. Greek-style yogurt and string cheese are two solid choices, but other healthy high-protein picks include roasted chickpeas, cottage cheese and energy bites. Whatever you choose, combine protein with fiber and complex carbs for more satisfaction, nutrient density and lasting fullness.