Skyr has become a mainstay in the yogurt aisle, and if you’ve picked up a container and wondered what exactly it is, you’re not alone. At first glance, it looks a lot like Greek yogurt. But take one spoonful, and you’ll notice it’s even thicker, tangier, and almost always fat-free.
So what is skyr, and how is it different from regular yogurt or Greek yogurt? Great question. Skyr (pronounced “skeer”) is an Icelandic-style cultured dairy product made by fermenting skim milk with live cultures and then straining it—kind of like Greek yogurt, but with a twist. The result is a super-creamy, high-protein food that’s low in sugar and packed with probiotics. No wonder it’s become a go-to for people looking to stay full and energized without loading up on calories.
In this guide, we’ll break down what makes skyr unique, how it compares to other yogurts, and why it might be a smart addition to your weight-loss or wellness plan. Plus, we’ll share tips for choosing the best kind, how to use it, and what to look out for in the dairy aisle.
✅ Quick answer
Yes, skyr can be an excellent addition to a weight loss plan, especially when you choose the plain, unsweetened version. Here’s why:
✅ High in protein – One ½ cup serving of skyr provides 11 grams of protein, which helps curb hunger, supports muscle maintenance, and slightly increases calorie burn during digestion.
✅ Low in calories – At just 60 calories per ½ cup, skyr delivers a high volume of food that keeps you full without adding excess energy.
✅ Minimal sugar and fat – Plain skyr has almost no added sugar or fat, making it ideal for people following low-carb or low-fat eating plans.
🥗 Nutrients in skyr (Per ½ cup)
| Nutrient | Amount | % RDA* |
|---|---|---|
| Calories | 60 | 3% |
| Protein | 11 g | 22% |
| Total carbohydrates | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Sugars | 3.8 g | — |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.1 g | 1% |
| Monounsaturated fat | 0.05 g | — |
| Polyunsaturated fat | 0.02 g | — |
| Omega-3 | 0.01 g | — |
| Omega-6 | 0.01 g | — |
Skyr is nutrient-dense without being calorie-dense. With nearly a quarter of your daily protein needs in just ½ cup, it helps you stay full and satisfied longer. The very low fat and sugar content also make it easy to fit into calorie-controlled plans.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.
💊 Vitamins & minerals in skyr (per ½ cup)
| Vitamin/mineral | Amount | % RDA* |
|---|---|---|
| Calcium | 120 mg | 9% |
| Zinc | 0.8 mg | 7% |
| Selenium | 3.5 µg | 6% |
| Potassium | 160 mg | 3% |
| Magnesium | 12 mg | 3% |
| Vitamin B6 | 0.05 mg | 3% |
| Vitamin A | 20 µg | 2% |
| Vitamin C | 0 mg | 0% |
Skyr provides valuable minerals like calcium, zinc, and selenium, all of which play essential roles in metabolism, immune health, and hormone function. While it’s not high in vitamins like C or A, topping it with fruit easily balances out the micronutrient profile.
🔍 Nutrient breakdown
Glycemic Index (GI) of Skyr
Glycemic index: ~33 (Low)
💡 Tip: Low-GI foods like skyr help prevent blood sugar spikes and crashes, which can reduce cravings and keep hunger more stable throughout the day.
Is skyr high in protein?
✔️ Yes – Skyr contains 11 grams of protein per ½ cup serving. This high-quality casein protein digests slowly and helps keep you full, supports muscle repair, and slightly increases calorie burn.
Better protein alternatives: Whey protein isolate | Low-fat cottage cheese | Low-fat quark
Is skyr high in fiber?
❌ No – Skyr has 0 grams of fiber per ½ cup serving.
💡 Tip: Mix skyr with fiber-rich foods like berries, chia seeds, or flaxseed to improve satiety and support digestive health.
Is skyr low in carbs?
✔️ Yes – Skyr has 3.8 grams of carbohydrates per ½ cup, most of which come from naturally occurring milk sugars.
💡 Tip: Plain skyr fits easily into low-carb or moderate-keto diets and helps reduce overall carbohydrate intake when used instead of flavored yogurts.
Is skyr gluten-free?
✔️ Yes – Skyr is naturally gluten-free and safe for individuals with celiac disease or gluten sensitivity. Just double-check flavored versions for any added ingredients that could contain gluten.
Is skyr good for fat loss?
✔️ Yes – Skyr’s high protein, low calorie, and low fat profile make it ideal for fat loss. It supports lean muscle maintenance during calorie restriction and helps reduce hunger, making it easier to stay on track with your goals.
🍽️ Diet compatibility: Which diets include skyr?
| Diet | ✅ / ❌ | Why |
|---|---|---|
| Keto | ✅/⚠️ | Skyr can be included in a keto diet when eaten in small servings, such as ½ cup, as it contains less than 5 grams of carbs per portion. Plain varieties are best to avoid excess sugar. |
| Paleo | ❌ | Skyr is made from milk, which is excluded from the Paleo diet. |
| Mediterranean | ✅ | Skyr fits within the Mediterranean diet as a fermented dairy option that provides beneficial probiotics, protein, and calcium with minimal saturated fat. |
| Vegan | ❌ | Skyr is derived from cow’s milk and is not suitable for a vegan diet, which eliminates all animal products. |
| Gluten-free | ✅ | Skyr is naturally free of gluten and safe for individuals with celiac disease or gluten sensitivity, assuming it has not been cross-contaminated with gluten-containing ingredients. |
Summary: Skyr fits into many modern diets, including keto (in moderation), Mediterranean, and gluten-free. However, it is not appropriate for vegan or strict Paleo followers due to its dairy origin.
🌟 Is skyr healthy?
Metabolic health: Is skyr good for your metabolism?
✔️ Yes – Skyr can help increase your metabolism by boosting diet-induced thermogenesis—the calories your body burns while digesting food. Its high protein content also helps preserve lean muscle, which is important for maintaining a higher metabolic rate. It may also support stable blood sugar and improve insulin sensitivity when consumed regularly.
Cholesterol impact: Does skyr affect cholesterol levels?
✔️ Yes, positively – Fermented dairy products like skyr may help lower LDL (bad) cholesterol and support overall heart health. Skyr is naturally low in saturated fat and contains potassium, which supports healthy blood pressure levels.
💡 Tip: Add heart-healthy toppings like oats, walnuts, or berries to maximize cardiovascular benefits.
Can I eat skyr for a calorie deficit?
✔️ Yes – With just 60 calories per ½ cup, skyr makes it easy to enjoy a satisfying portion without overshooting your calorie budget. It’s especially useful when you’re looking to cut calories without sacrificing fullness.
💡 Tip: Use plain skyr in place of sour cream, mayonnaise, or cream cheese to reduce calories and increase protein.
Is skyr rich in antioxidants?
❌ No – Skyr contains very few natural antioxidant compounds.
💡 Tip: Top with colorful fruits like blueberries or pomegranate seeds, or mix in cinnamon to increase antioxidant value.
Does skyr support gut health?
✔️ Yes – Skyr contains live probiotic cultures, including lactobacillus and bifidobacterium species. These friendly bacteria can support a healthy gut microbiome and improve digestion—especially in individuals with mild lactose sensitivity.
Does skyr support digestion?
✔️ Yes – The casein protein in skyr digests slowly, creating a gradual release of nutrients that can help regulate digestion and promote satiety.
💡 Tip: Stir in fiber-rich toppings like chia seeds, flaxseeds, or kiwi to promote regularity and gut comfort.
Does skyr help you feel satiated and less hungry?
✔️ Yes – Skyr has a high satiety score because it’s rich in slow-digesting protein and has a thick texture that physically fills your stomach. This can help reduce the urge to snack and extend the time between meals.
Satiety Level: High
💡 Tip: Enjoy skyr between meals or before events where you may be tempted to overeat.
Does skyr help with nighttime cravings?
✔️ Yes – Eating skyr in the evening can help satisfy your hunger and reduce cravings due to its slow-digesting protein. The casein helps keep you full throughout the night and may improve sleep quality by reducing blood sugar fluctuations.
💡 Tip: Try mixing ½ cup of plain skyr with cinnamon and a few berries for a calming, nutrient-rich bedtime snack.
Does skyr help reduce inflammation?
✅ Possibly – Fermented dairy like skyr contains bioactive peptides that may help lower inflammatory markers, particularly in people with metabolic syndrome or high-stress lifestyles.
💡 Tip: Combine skyr with anti-inflammatory ingredients like turmeric, flaxseed, or walnuts to enhance the effect.
Is skyr beneficial for brain health?
✔️ Yes – Emerging studies suggest that probiotic-rich foods like skyr may positively impact memory, focus, and mood through the gut-brain axis. The live cultures in skyr may support cognitive health by improving gut microbiome diversity.
💡 Tip: Make skyr a regular part of your breakfast to support brain function during the most mentally demanding part of your day.
Can skyr improve skin and hair health?
✔️ Yes, modestly – Skyr offers zinc, B vitamins, and protein—all essential for maintaining healthy skin, strong hair, and proper tissue repair. While it’s not a magic bullet, it can contribute to a more vibrant complexion and stronger hair when included in a well-balanced diet.
💡 Tip: Pair skyr with vitamin C-rich foods like strawberries or oranges to enhance collagen production.
Can skyr help balance hormones?
✔️ Yes, to some degree – Nutrients like calcium, zinc, and protein support hormone synthesis and balance. For women, skyr may help stabilize hormones during menstrual cycles or menopause. For men, protein intake supports testosterone regulation.
💡 Tip: To further support hormonal health, pair skyr with healthy fats from seeds or nuts to provide magnesium and omega-3s, both essential for hormone signaling.
🍽️ Best ways to eat skyr for weight loss
- Anywhere you’d use yogurt. Try it in sweet or savory dishes to boost protein and add creaminess without the extra fat.
- Make a balanced breakfast bowl: Top plain skyr with berries, chopped nuts, and ground flax for a fiber-filled start to your day.
- Swap it into dips and spreads: Use skyr instead of sour cream or mayo in things like tzatziki, ranch dip, or even egg salad for a lighter, protein-rich twist.
🚀 Weight-loss benefits
- Skyr increases fullness and helps reduce overall calorie intake by delaying hunger.
- Its high protein content supports lean muscle, which is essential for long-term fat loss.
- The low calorie density makes it easy to enjoy a satisfying portion without compromising your calorie deficit.
⚠️ Potential downsides
- Flavored varieties often contain 15 to 20 grams of added sugar, which can undermine weight loss goals. Always read the label.
- Skyr is a dairy product, so it may not be suitable for people with lactose intolerance or dairy allergies.
🍏 Best alternatives & comparisons (per ½ cup)
| Food | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Skyr | 60 | 3.8 g | 11 g | 0.2 g |
| Non-fat Greek yogurt | 59 | 3.6 g | 10.3 g | 0.4 g |
| Low-fat cottage cheese | 72 | 3.4 g | 12.4 g | 1.5 g |
| Plain low-fat yogurt | 63 | 5.8 g | 5.3 g | 1.5 g |
| Low-fat quark | 68 | 4.1 g | 12.1 g | 0.3 g |
Skyr is one of the most efficient dairy-based protein sources when it comes to calories, carbs, and fat. Greek yogurt is a close competitor, while cottage cheese and quark offer more protein but higher fat and sodium.
🎉 Fun facts about skyr
- Skyr is technically a cheese, not a yogurt. Although skyr resembles yogurt in texture and taste, it’s classified as a fresh sour milk cheese. This distinction arises from its production process, which involves adding rennet to coagulate the milk, a method typical in cheese-making
- Skyr has been part of Icelandic cuisine for over 1,000 years.
Introduced by Norse settlers in the 9th century, skyr has been a staple in Icelandic diets since the Viking Age. Its longevity is a testament to its nutritional value and cultural significance. - It takes about 4 cups of milk to make 1 cup of skyr.
The production of skyr is milk-intensive; approximately four cups of milk are required to produce a single cup of skyr. This extensive straining process contributes to its thick texture and high protein content. - The word “skyr” comes from Old Norse.
The term “skyr” is derived from Old Norse, reflecting its ancient origins and longstanding presence in Icelandic culture.
🧠 Is skyr good for weight loss?
Yes—skyr is a standout food for anyone trying to lose weight while staying satisfied. Its unique combination of high protein, low calories, and probiotic cultures makes it one of the most nutrient-dense dairy products available. With 11 grams of protein and just 60 calories per ½ cup, skyr offers a high volume-to-calorie ratio that’s ideal for managing hunger. It also supports muscle maintenance, digestive health, and stable energy—all key factors in sustainable fat loss.
To get the best results, opt for plain versions and enhance them with nutrient-rich toppings like fruit, seeds, or spices. Whether you enjoy it in a breakfast bowl or as a creamy dip, skyr makes weight loss feel a lot more satisfying—and a lot less like a diet.
📖 Scientific evidence
📖 Probiotic yogurt may support better blood sugar and heart health [Nutrition, 2019]: In people with metabolic syndrome, eating probiotic yogurt every day helped improve blood sugar levels and signs of healthier blood vessels compared to regular yogurt.
📖 Yogurt may reduce abdominal obesity risk [Eat Weight Disord., 2025]: People who ate high-fat fermented yogurt regularly—about 1 to 3 servings a day—had lower levels of belly fat, according to a review of several studies.
📖 Probiotic yogurt may help reduce belly fat [European Journal of Clinical Nutrition], 2013: In one study, people who drank a probiotic-rich fermented milk every day for 12 weeks lost belly fat, especially around the waist.
📖 Fermented dairy may support memory [Nutritional Neuroscience, 2023]: In a small study, adults who drank a fermented dairy beverage daily for four weeks saw improvements in memory and had more beneficial gut bacteria.
