What are the nutritional benefits of skyr?
Skyr is a thick, strained Icelandic dairy product that is high in protein: about 10 to 12 g per 100 g for plain nonfat versions, with little fat and about 3 to 4 g of natural milk sugar. It also gives some calcium. Flavored cups usually have added sugar, so buy plain and check the label.
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In this article
What is in skyr?
Skyr is an Icelandic cultured dairy product, traditionally made from skim milk and strained to remove the whey. That straining is why it is thick and why it is high in protein for the calories. Figures vary by brand and by whether it is plain or flavored, so the numbers below are typical ranges, not a promise for your tub.
| Per 100 g, plain nonfat | Typical amount |
|---|---|
| Protein | about 10 to 12 g (one maker lists about 11 g) |
| Calories | about 55 to 65 kcal |
| Sugar | about 3 to 4 g, natural milk sugar (lactose) |
| Calcium | about 100 to 150 mg |
What are the main benefits?
- Protein: a 150 g pot gives roughly 15 to 18 g, a popular choice at breakfast or after exercise.
- Low fat in the traditional version: it is made from skim milk, but some products use whole milk, so read the label.
- Calcium: a source of calcium; amounts vary by brand, especially where calcium or protein concentrate is added, so check the label.
- Cultures: skyr is made with live active cultures, but strains differ by brand, and any benefit depends on the strain.
What should you check on the label?
- Choose plain, then add fruit, cinnamon or a little honey yourself.
- On flavored cups, look at “added sugars”; fruit and flavorings change the nutrition.
- Some products add milk protein concentrate, which pushes protein above traditional levels.
- Check the calcium percentage of the Daily Value if bones are your reason for eating it.
Who should be careful?
Skyr is dairy and contains lactose and milk protein, so it is not suitable for a milk allergy. People with lactose intolerance vary in what they tolerate. This is general information, not medical advice; ask a doctor or dietitian about your own needs.
People also ask
How much protein is in skyr?
Plain nonfat skyr has about 10 to 12 g of protein per 100 g. One manufacturer states about 11 g per 100 g. Flavored and high-protein products differ, so read the label.
Is skyr low in sugar?
Plain skyr has about 3 to 4 g of sugar per 100 g, all natural lactose. Flavored versions add sugar and fruit, so plain is the low-sugar choice; check the label.
Does skyr have a lot of calcium?
Plain skyr provides about 100 to 150 mg per 100 g. Amounts vary by brand, so check the label for the exact figure.
Sources
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