yogurt source of protein

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The Best Treat
What it is: Dairy

How much protein you get: A cup of milk has about 8 grams, an ounce of cheese has 6–7 grams, yogurt has 4–6 grams (per 6-ounce serving), Greek yogurt and kefir have 15–20 grams.

Why it's great: Dairy foods are a high-quality protein food, and a little goes a long way toward meeting your amino acid and protein requirements. Greek yogurt and kefir are veritable protein powerhouses, and a serving has as much protein as a serving of lean meat.

One more thing: Brooks says clients who talk about giving up dairy and replacing milk with nut milk are shocked to hear that almond milk is so diluted from the source of the whole nut that the liquid has little to no protein.