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Greek yogurt (2% / half-fat) for Muscle Gain
9g protein per 100g · Complete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
9g
73 kcal
Daily target (70kg)
~126g
protein per day
Per 1 cup
22g
179 kcal per serving
Servings/day to hit target
6×
~1074 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Greek yogurt (2% / half-fat) isn't a top pick — creamier than 0% — still high protein with a little more fat.
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