Regular yogurt is a moderately high source of potassium, with about 400 mg in a 6-ounce serving of plain nonfat yogurt. That’s roughly 9 to 15 percent of the recommended daily intake for adults, depending on sex. Greek yogurt, however, contains significantly less, often around 120 mg per serving, making the type of yogurt you choose a major factor.
Regular vs. Greek Yogurt
The potassium gap between regular and Greek yogurt is surprisingly large. A 6-ounce cup of plain nonfat regular yogurt (like Dannon) contains about 400 mg of potassium. The same size serving of plain nonfat Greek yogurt (like Chobani) contains roughly 120 mg. That’s a threefold difference from two products that look similar on the shelf.
The reason comes down to how Greek yogurt is made. Concentrated yogurts, including Greek yogurt, labneh, and skyr, are produced by straining out liquid whey. According to the Center for Dairy Research, the acid in yogurt dissolves minerals like calcium and potassium, which then get carried away with the whey during straining. The result is a thicker, higher-protein product that loses a good chunk of its mineral content in the process.
Skyr, the Icelandic-style yogurt that’s strained similarly to Greek yogurt, also lands on the lower end. A 6-ounce serving of unflavored skyr typically provides about 5 percent of the daily recommended intake, putting it in a similar range to Greek yogurt.
What Counts as “High” in Potassium
By FDA labeling standards, a food is considered high in a nutrient when it delivers 20 percent or more of the Daily Value per serving. It’s considered low at 5 percent or less. The recommended daily potassium intake is 3,400 mg for adult men and 2,600 mg for adult women.
A 6-ounce serving of regular yogurt at 400 mg delivers about 12 to 15 percent of those targets. That puts it in a moderate range: not technically “high” by FDA standards, but a meaningful contributor to your daily total. Greek yogurt at 120 mg per serving falls closer to the low end, supplying only about 3 to 5 percent of daily needs.
Flavored and Fruit Yogurts
Brand and flavor also shift the numbers. Among Greek yogurt brands, potassium can vary quite a bit. A 5.3-ounce cup of Stonyfield Organic Oikos contains about 230 mg of potassium, while the same size serving of Dannon Oikos Greek has around 160 mg. Fruit-flavored varieties can land higher because fruits like bananas, strawberries, and peaches bring their own potassium to the mix. If you’re trying to estimate your intake, check the nutrition label rather than relying on averages, since formulations differ widely even within the same product category.
Plant-Based Yogurt Alternatives
If you eat non-dairy yogurt, potassium content drops further. Almond-based yogurt, for example, does not contain a significant amount of potassium per serving. It also delivers far less protein and calcium than dairy yogurt. Soy yogurt tends to be slightly higher in potassium than nut-based versions, but the numbers vary by brand and whether the product is fortified. For anyone choosing plant-based yogurt specifically for potassium, it’s not the most efficient source.
Why This Matters for Kidney Health
People managing kidney disease are often the ones searching hardest for potassium numbers, since their kidneys may struggle to clear excess potassium from the blood. In renal nutrition, regular yogurt’s 400 mg per serving is high enough to require careful portion planning. Greek yogurt, at roughly 120 mg, is often a more manageable choice. A study published in the Journal of Renal Nutrition specifically examined Greek yogurt as an option for people with chronic kidney disease, noting its lower potassium and its more favorable phosphorus-to-protein ratio (13 mg per gram of protein, compared to 28 for regular yogurt).
For people without kidney concerns, regular yogurt’s potassium content is a nutritional benefit rather than a risk. Most adults fall short of the daily recommendation, so a cup of regular yogurt can help close the gap alongside other potassium-rich foods like potatoes, beans, and bananas. If you’re eating Greek yogurt primarily for the protein boost, just know you’re trading away some potassium and calcium in the process.