For a great source of protein, choose nonfat Greek yogurt.
Made by straining off much of the liquid whey, this yogurt is thicker than regular yogurt and has up to twice as much protein (15 to 20 grams in 6 ounces), as much as 2 to 3 ounces of meat. And it’s lower in carbohydrates and thus lactose, the milk sugar that some people have trouble digesting.
One downside: It tends to have less calcium (about 200 milligrams in 6 ounces) than regular yogurt (about 300 milligrams).
Two members of Congress recently petitioned the United States Department of Agriculture (USDA) to classify Greek yogurt as a high-protein food in the government’s MyPlate eating plan, separate from traditional yogurts.