7-Eleven Thailand Yogurts Ranked by Protein and Sugar

What this guide includes

We captured 30 live listings in the official AllOnline yogurt-cups category on 20 August 2026 and checked the broader official yogurt search for large tubs. One additional current cup, Dutchie Greek Style 2X Protein, was photographed in a 7-Eleven branch that day even though it was absent from the online snapshot. The category mixes flavors, duplicate promotional packs, and two drinkable yogurts. The main rankings therefore compare only spoonable products and collapse promotional duplicates.

The evidence order is:

1. the nutrition panel or GDA visible on the exact current package;
2. the exact current AllOnline product page for identity, size, price, and SKU;
3. an official manufacturer panel that matches the same name and size; and
4. third-party databases only as conflict checks, never as silent replacements.

Transparent scorecard

Container sizes range from 110 g cups to a 1 kg tub, so ranking whole containers would reward packaging rather than yogurt. Both leaderboards use the same denominator:

• Protein density = label protein ÷ label serving weight × 100.
• Total sugar density = label total sugar ÷ label serving weight × 100.

We also show the label serving or cup values so you can see the amount actually eaten. The two Greek tubs are normalized to a 150 g comparison portion; that is not a claim that everybody should eat exactly 150 g.

Total sugar is not the same as added or free sugar. Thai panels declare total sugar, which can include lactose naturally present in milk. “No sugar added” therefore does not mean 0 g total sugar. The WHO free-sugars guideline excludes the sugars naturally present in milk, so it would be incorrect to compare every gram in this table directly with a free-sugar limit.

Ranked by protein per 100 g

The Dutchie tub figure comes from its 33 g-per-430 g package declaration. The 150 g amount is calculated for comparability, not printed as a serving on that package. The photographed Dutchie cup declares 9 g protein for the complete 120 g container.

Ranked by lowest total sugar per 100 g

Small differences should not be treated as laboratory precision: Thai labels use rounded serving values. The useful split is the low-sugar cluster around 3.6–4.6 g/100 g, the 2X Protein cup at 8.33 g/100 g, and the two sweeter Bulgaria flavors above 12 g/100 g.

Protein + sugar: sortable comparison

Tap or click a heading to sort. Product names link directly to the individual verdicts below.

Sorted by protein per 100 g, highest to lowest.

Listed cup prices are the live four-pack price divided by four. Tub prices are prorated to 150 g. The photographed Dutchie cup's 7-Eleven branch price was not recorded, so it stays blank in price sorting. Branch prices, promotions, and stock can differ.

What to choose by use case

None of the normal cup or 150 g portions reaches 20 g protein alone. If a larger recovery dose fits your needs, increase the yogurt portion or pair it with another verified protein food rather than assuming the word “Greek” guarantees a specific number.

What yogurt research can—and cannot—tell us

A 12-week randomized study in 30 untrained university-aged men compared fat-free plain Greek yogurt with an isoenergetic carbohydrate pudding during resistance and plyometric training. The yogurt group consumed 20 g protein per dose and showed larger gains in several strength, muscle-thickness, and body-composition outcomes. It supports Greek yogurt as a plausible whole-food protein option; it does not prove that any brand in this table causes those results.

The dose boundary matters. A 150 g portion of the Dutchie tub provides about 11.5 g protein, the photographed Dutchie cup provides 9 g, and 150 g of Meiji Greek provides 7 g. The trial used a different product, a larger protein dose, a small specific population, and a training program. We use it as context—not as a marketing claim for the ranked products.

Sugar research needs a second boundary. WHO recommendations address free sugars, while this guide can compare only the total sugar printed on Thai labels. Lactose naturally present in plain yogurt is part of total sugar but not WHO free sugar. The label does not split every product's total into lactose versus added sugar, so we do not invent that split.

Methodology, limitations, and sources

• Snapshot: AllOnline listings, prices, sizes, product IDs, SKUs, and images checked on 20 August 2026, plus one current Dutchie cup photographed in a 7-Eleven branch that day. Individual branch stock and prices can differ.
• Per 100 g: the main rankings normalize containers of different sizes. They do not tell you how much you personally will eat.
• Total sugar: the Thai panel figure includes naturally occurring milk sugar. We do not relabel it as added or free sugar.
• Label rounding: calculations inherit rounding from the printed serving values. Two decimal places make the arithmetic reproducible, not laboratory-exact.
• Label-only nutrition: no independent laboratory test was commissioned. Manufacturing tolerances apply.
• No taste claims: products were not blind tasted for this comparison.
• Current formula wins: a matching current package or official panel overrides older crowd databases and old reviews.
• Format boundary: drinkable yogurts are excluded from the spoonable ranking because grams and millilitres are not interchangeable without density data.
• Allergens: the ranked products contain milk. Rivon is soy-based, but shoppers with allergies should check the exact current package and facility warnings.

Product and label sources

• AllOnline yogurt-cups catalog snapshot
• AllOnline yogurt search, including Greek-style tubs
• CP-Meiji Greek Style Natural 1 kg official panel
• CP-Meiji Bulgaria Natural 110 g official panel
• CP-Meiji Bulgaria 0% Fat 110 g official panel
• CP-Meiji Bulgaria Golden Honey 110 g official panel
• CP-Meiji Bulgaria Mellow 110 g official panel
• Author-supplied current 7-Eleven branch photographs of the Dutchie Greek Style 2X Protein 120 g front, barcode/package details, and Thai nutrition panel
• Big C listing for Dutchie Greek Style Original 120 g, barcode 8851717907081 (identity and market-price cross-check only)
• Lotus's listing for Dutchie Greek Style Original with granola 120 g (identity and market-price cross-check only)

Research context

• Greek yogurt and 12 weeks of exercise training: randomized intervention in untrained young men
• ISSN position stand: protein and exercise
• WHO guideline: sugars intake for adults and children

Medical disclaimer: this is general educational information, not a personal diet prescription. Allergies, lactose tolerance, medical conditions, medications, pregnancy, energy needs, and training load can change what is appropriate.