7 Foods That Naturally Support GLP-1 (Without Drugs)

Protein in Yogurt and Kefir- Strained vs Unstrained

Kefir, Greek Yogurt Plus, and Skyr—All in One Place

I get alot of emails about protein in yogurt and kefir.

“How much protein is really in kefir?”
“Does straining actually make a difference?”
“Why do I feel fuller on fermented dairy than regular yogurt?”

I’ve written about all of these foods before—kefir, Greek Yogurt Plus, Skyr yogurt, —but I realized something important was missing.

All the information wasn’t in one place.

So this article is your one-stop guide. We’re going to look at what happens to protein when fermented dairy is strained vs unstrained, why fermentation changes how protein works in your body, and which options are best depending on your goals.

So… Which One Is Best?

That depends on what you’re looking for.

For the highest protein

For probiotic diversity

  • Kefir (strained or unstrained)

For appetite control

  • Strained fermented dairy of any kind

For easy digestion

Why Fermented Dairy Feels So Filling

One thing people notice right away when they start eating fermented dairy regularly is this:

I’m not as hungry anymore.

That’s not an accident.

  • Fermentation:
  • Pre-digests proteins, making them easier to absorb
  • Improves amino acid availability
  • Slows digestion
  • Supports GLP-1 signaling (your fullness hormone)
  • And when you strain fermented dairy, you concentrate those benefits even more.

Straining removes whey (which contains water and lactose), leaving behind:

  • More protein per bite
  • Fewer carbs
  • A thicker, more satisfying food
  • This is why strained fermented dairy is such a powerful tool for:
  • Appetite control
  • Blood sugar balance
  • Muscle maintenance
  • Weight loss support

🥛 Strained vs Unstrained: What Changes?

Let’s keep this simple.

Unstrained fermented dairy:

  • Higher volume
  • More lactose although most is gone
  • Lower protein per cup
  • Still extremely beneficial

Strained fermented dairy:

  • Thicker and creamier

  • Higher protein concentration

  • Lower carbs

  • Much more filling

Same food. Same bacteria. Very different macros.

Protein & Macro Comparison (Approximate per 1 Cup)

These are realistic home-kitchen estimates, not lab-perfect numbers—and that’s intentional. Milk type, fermentation time, and straining time all matter. But these numbers will give you a very accurate picture.

Click to jump to: 👇🏼👇🏼👇🏼

Kefir
Yogurt Plus
Greek Yogurt
Skyr Yogurt

Kefir per cup -  strained to 1/2 cup

The King of all Ferments

✨ A living probiotic ecosystem ✨ Rich in beneficial bacteria and yeasts ✨ Supports gut balance and digestion ✨ Helps crowd out unwanted microbes ✨ A daily habit your body thrives on

Strained Kefir (½ cup yield)

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
180-200
10-12
18-22
2-4
2% Cow Milk
150-180
4-5
18-22
2-4
Skim Cow Milk
150-120
1
20-24
2-4

Unstrained Kefir (1 cup yield)

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
105
8
8
0.7-1
2% Cow Milk
81
5
9
0.7-1
Skim Cow Milk
47
0.5
10
0.7-1

Yogurt Plus (per cup)

Yogurt Plus

🫙 Supports gut lining + immune signaling 🫙 Influence satiety hormones (GLP-1) 🫙 Help with digestion + inflammation 🫙 The longer you strain, the more protein 🫙

unstrained Yogurt Plus

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
150
8
8
6-8
2% Cow Milk
130
5
8-9
6-8
Skim Cow Milk
100
0-0.5
9-10
6-8

strained Yogurt Plus

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
200-220
10
20-22
5-7
2% Cow Milk
140
6
20-23
5-7
Skim Cow Milk
100
1
20-25
5-7

Skyr Yogurt (per cup)

What Makes Skyr Different:

✨ Very high protein (22–25g per cup) ✨ Lower lactose due to straining + fermentation ✨ Thick, concentrated texture ✨ One of the best-tasting yogurts

Unstrained Skyr

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
150
7
11
6-8
2% Cow Milk
120
4
12
6-8
Skim Cow Milk
90
0-1
10
6-8

Strained Skyr

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
180
8-9
22-25
5-7
2% Cow Milk
140-160
3-4
22-25
5-7
Skim Cow Milk
110-130
0-1
22-25
5-7

Greek Yogurt (per cup)

🔷 Greek cultures… transformed through straining 🔷 High in protein to help you feel full and satisfied 🔷 Creamy, nourishing, and deeply satisfying 🔷

A traditional food your body recognizes

Strained Greek

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
220
11-12
20
5-7
2% Cow Milk
160-180
4-5
18-22
5-7
Skim Cow Milk
100
0-0.5
20-23
5-7

Unstrained Greek

Milk Type
Calories
Fat
Protein
Carbs and Lactic Acid
Whole Cow Milk
150
8
8
6-8
2% Cow Milk
130
4-5
8-9
6-8
Skim Cow Milk
100
0-1
9-10
6-8

Listen To My Podcast

Most people think yogurt, kefir, and skyr are basically the same…But one simple step changes everything.

In this episode, I’m going to show you how straining transforms fermented dairy — increasing protein, lowering lactose, and changing how full and satisfied you feel. We’ll talk about kefir, Greek yogurt, skyr, and Yogurt Plus… and how each one works differently in your body. Because when you understand this, you can start choosing foods that truly support you.

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7 Foods That Naturally Support GLP-1 (Without Drugs)

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