Skyr, plain, nonfat
Icelandic strained dairy, even thicker than Greek yogurt and slightly higher in protein (typical label values).
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Skyr, plain, nonfat for gym-goers
Per 100 g, skyr, plain, nonfat provides 63 kcal, 11 g protein, 4 g carbohydrate (0 g fiber, 3.5 g sugars) and 0.2 g fat (0.1 g saturated). At 17.5 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 pot, about 150 g) comes to roughly 95 kcal and 16.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Skyr, plain, nonfat
Skyr is a traditional Icelandic cultured dairy product, technically a fresh cheese, strained even harder than most Greek yogurt. Plain nonfat skyr has about 63 kcal and 11 g of protein per 100 g with almost no fat, so a 150 g pot gives you over 16 g of protein. It's very thick and tastes milder and less sour than many Greek yogurts, though exact values vary by brand.
In a gym diet
Cutting diets love skyr for one reason: its protein-per-calorie ratio is among the highest of any ready-to-eat dairy food. Single-serve pots make it an easy post-workout or office snack with nothing to measure. The milk proteins are complete and mostly casein, so it digests slowly and keeps hunger away. To bulk with it, pair it with oats, fruit and nuts.
Preparation and cooking
Eat it straight from the pot, or use it like thick yogurt in smoothies, dips and no-bake cheesecakes; a splash of milk thins it out. It's dense, so a level tablespoon weighs more than you'd expect. Weigh portions if you track closely.
Buying and storage
You want plain skyr listing milk and cultures, with no added sugar. Many flavored versions are sweetened with sugar or sweeteners, which changes the carb count. Keep it refrigerated and finish it within a few days of opening.
Things to watch
Not suitable for people with milk allergy. Straining reduces lactose but doesn't remove it. Products called skyr-style can follow a different recipe, so compare protein figures instead of trusting the name.
Meal ideas
- Post-workout pot: plain skyr with frozen berries, a spoon of honey and granola.
- Protein cheesecake jar: skyr, vanilla, crushed biscuits and sliced strawberries.
- Green smoothie: skyr, spinach, banana, oats and milk blended until smooth.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (21%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 17.5 g | #2 of 18 |
| Protein per 100 g | 11 g | #10 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 63 kcal | #7 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Greek yogurt, plain, nonfat (0%)
59 kcal · P 10.2 · C 3.6 · F 0.4
→Egg white (raw)
52 kcal · P 10.9 · C 0.7 · F 0.2
→Greek yogurt, plain, 2% fat
73 kcal · P 9.9 · C 3.9 · F 1.9
→Cottage cheese, low-fat 2%
81 kcal · P 10.5 · C 4.8 · F 2.3
→Cottage cheese, full-fat 4%
98 kcal · P 11.1 · C 3.4 · F 4.3
→Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
Compare Skyr, plain, nonfat with Greek yogurt, plain, nonfat (0%) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in skyr, plain, nonfat?
Skyr, plain, nonfat has about 63 kcal per 100 g, or roughly 95 kcal per 1 pot (150 g).
How much protein is in skyr, plain, nonfat?
About 11 g of protein per 100 g and 16.5 g per 1 pot. That works out to 17.5 g per 100 kcal, so it's a very protein-dense food.
Is skyr, plain, nonfat good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is skyr better than Greek yogurt?
Nutritionally they're very close. Skyr is usually a little higher in protein and thicker; Greek yogurt is easier to find and often tangier. Buy whichever you enjoy and can afford, and compare protein per 100 g on the label.
Is skyr a yogurt or a cheese?
Traditionally it's classed as a fresh cheese, because it was made with rennet and strained. Today it's eaten and sold like yogurt, and you can use it anywhere you'd use thick strained yogurt.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.