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Yogurt. Dairy products are a good protein source, with one cup of nonfat yogurt containing 13 grams of protein. The same amount of low-fat yogurt has less, just 11.9 grams, but more than one cup of skim milk, which has 8.4 grams of protein.
How You Can Get More Protein. Healthy lower-fat sources of protein include poultry, fish, dairy and eggs. A 3Â½ ounce (100 g) chicken breast contains about 30 g of protein; Â½ cup of cottage cheese, about 15 g. Greek yogurt - a great addition to toast and jam in the morning - offers about 15 g of protein in half a cup. A large egg delivers about 6 g of protein.