Plain skyr
Values per 100 g — CIQUAL data (ANSES).
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A lean-protein concentrate
Skyr is an Icelandic dairy product (technically a fresh cheese) very high in protein: 11 g per 100 g and only 63 kcal, with almost no fat. Its thick, filling texture makes it a top snack when cutting.
Like other dairy, it provides slow-digesting casein, useful to spread protein intake, especially at night.
How to use it
Plain, it avoids the added sugars of flavoured versions (often 10-15 g of sugar per pot). Start from plain and top it yourself: berries, banana, oats, a little honey when bulking, or a sweetener when cutting.
Being thick, it neatly replaces cream in a porridge bowl or a sauce, adding protein without fat.
Skyr, fromage blanc, Greek yogurt
To maximise protein at reduced calories, skyr has the edge: higher in protein and leaner than Greek yogurt, a bit denser than fromage blanc. All three are excellent choices — a matter of taste, texture and price.
Choosing it well in the aisle
Not all skyrs are equal. Aim for plain: flavoured versions often add 10 to 15 g of sugar per pot, which markedly inflates the calories for the same protein. Check the ingredient order (milk, cultures, no needless thickeners) and the 'protein' line, which should sit around 10-11 g per 100 g.
On budget, compare the price per 100 g of protein rather than per pot: a large tub is often far cheaper per gram of protein than a small single pot — and stays economical next to a scoop of whey for a comparable intake.
What to pair it with
Make skyr a complete snack with a fruit and carbs or healthy fats.
Key takeaways
- 11 g protein for 63 kcal/100 g: very lean and filling.
- Slow-digesting casein: perfect as an evening snack.
- Plain to avoid added sugars; customise to your goal.
- Higher in protein at fewer calories than Greek yogurt.
Frequently asked questions
Skyr or Greek yogurt?
Skyr is generally higher in protein and leaner; Greek yogurt is fattier and creamier (so a bit more calorie-dense). To maximize protein at reduced calories, skyr has the edge.
Plain or flavoured?
Plain skyr avoids the added sugars of flavoured versions. Start from plain and sweeten it yourself (fruit, honey, sweetener) to keep control over calories, especially when cutting.
Does skyr make you gain weight?
No, not by itself: plain skyr is one of the leanest dairies (63 kcal/100 g). What drives weight gain is an overall calorie surplus. As a filling snack in place of a fattier or sweeter food, it actually helps keep your calories in check.
Can you heat or cook with skyr?
Yes, but carefully: like lean dairy, it can 'split' (curdle) at high heat. The safest way is to add it off the heat, at the end of cooking, to bind a sauce or soup without boiling it afterwards.
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