Eat EmpoweredHome » Eat Empowered » 10 Healthy Low-Sugar Yogurts That Are Dietitian-Approved
With a creamy, smooth, and melt-in-your-mouth flavor, yogurt makes a nutritious high-protein breakfast or snack, helping you feel full for longer. Plus, it’s convenient, can be eaten on the go, and is packed with gut-boosting probiotics that have been shown to improve digestion and support immunity.
But if you’re not careful, you might be loading up on more than what you’ve bargained for. Here’s the thing: While yogurt can be a healthy meal or snack, some store-bought versions can contain as much sugar as a candy bar. There’s nothing wrong with treating yourself to something sweet once in a while, but loading up on too much of the sugary stuff can put you at risk for a number of health conditions, including heart disease and Type 2 diabetes and other metabolic disorders, according to Harvard Health Publishing.
RELATED: This is What Too Much Sugar Does to Your Body
If you love your yogurt in the morning, but want to keep your sugar intake low, read on for our favorite low-sugar yogurt options plus what to look for when shopping for it.
How to Shop for Low-Sugar Yogurt
If you’re trying to cut back on refined sugar and reel in your cravings for sweets, make sure to read the nutrition label and ingredients list carefully. Here are some helpful tips to help you find healthy low-sugar yogurts:
Limit added sugar
Although all yogurt contains naturally occurring sugars called lactose, you want to limit added sugar to no more than 4 grams per serving. According to the 2020-2025 Dietary Guidelines for Americans, you should limit your added sugar intake to less than 10% of your total daily calories. For someone who’s following a 2,500-calorie diet, that’s no more than 250 calories from added sugar. But you don’t just want to focus on the number of grams of added sugar; the quality of the ingredients in the yogurt is just as important.
“Plain Greek yogurt will have some sugar, about 5 grams per 3/4-cup. Siggi’s mixed berries yogurt, for example, adds fruit and cane sugar but only has a total of 6 grams of sugar—4 grams of which are added—per 5.3-ounce serving. These are pretty comparable,” explains Keri Glassman, MS, RD, CDN, founder of Nutritious Life. “Yes, Siggi’s has added sugar, but I’d rather someone get the yogurt in than not. You want to look at the quality of the ingredients and total grams of sugar.”
Look for wholesome ingredients
Many flavored yogurts contain fruit, fruit juice, and added refined sugar, which makes the total grams of sugar skyrocket. But if you want to stick to low-sugar options, go for plain yogurts or those made strictly with real fruit for a natural sweetener. Ideally, you don’t want any other form of sugar in your yogurt.
“I’d look for real whole fruit first, then honey and maple syrup (more natural forms of sugar) and avoid anything, like high-fructose corn syrup,” Glassman says.
One easy way you can tell how much of an ingredient is in a product is by reading the order of the ingredients list. For example, if you see cane sugar is listed as the third ingredient and strawberries is the seventh ingredient, that’s a red flag that there is not only more cane sugar than real fruit but also that most of the total sugar comes from cane sugar versus actual strawberries.
Include adequate amounts of protein
When it comes to low-sugar yogurt, you definitely want to make sure you’re getting adequate amounts of quality protein to keep you satisfied. You should aim for 15 grams of protein per 6-oz. serving. Most plain, full-fat Greek yogurt options will have about 15 grams of protein per serving. If you’re dairy-free and choose a yogurt made of soy, almond milk, or coconut milk, you’re going to have less protein. But Glassman recommends getting as close to 15 grams of protein as possible, avoiding unhealthy, added ingredients and keeping in mind your own personal food allergies or intolerances. You can boost the protein content in your meal by adding some chopped nuts and seeds or stirring some protein powder into your yogurt or pairing your meal with other high-protein foods, like a hard-boiled egg or a piece of cheese.
Avoid granola, dried fruit, candies, and other sugary toppings
Unfortunately, most store-bought granola and dried fruit are sugar bombs, so it’s best to keep them off limits, unless you’re treating your meal as dessert or the occasional treat. Instead, save your sweet cravings for indulging in actual dessert—a scoop of ice cream or a slice of cake. If you want to naturally sweeten your yogurt, top it with fresh or frozen fruit and add some chopped nuts and seeds for a hearty crunch.
Now that you know what to look for when shopping for low-sugar yogurts, here are some dietitian-approved products to consider adding to your grocery cart.
RELATED: 5 Super Easy Yogurt Recipes for More Breakfast Flavor
10 Best Low-Sugar Yogurts
1. Fage Total 5% Whole Milk Greek Yogurt
This classic Greek yogurt is thick, creamy, and smooth—and has zero added sugar. In addition to its high-protein content, it delivers a good dose of potassium and calcium. Whether you’re in the mood for a savory yogurt bowl—filled with roasted veggies and quinoa — or a fruity breakfast with berries, brown rice and chia, it makes a great base for a variety of dishes.
Nutrition info per 5.3-ounce (1 container) serving: 140 calories, 8 g fat (5 g saturated fat), 55 mg sodium, 5 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 14 g protein
2. Chobani Complete Mixed Berry Yogurt
For folks who are lactose intolerant, Chobani’s Complete offers a line of lactose-free yogurt that’s easier to digest and delivers 15 grams of muscle-building protein. The mixed berry yogurt is completely free of added sugar and is naturally sweetened with a blend of strawberries, blueberries and raspberries. It also provides three grams of fiber, 10% of your daily value (DV) of calcium, and 4% of your DV of potassium per serving.
Nutrition info per 5.3-ounce (1 container) serving: 120 calories, 2.5 g fat (1.5 g saturated fat), 55 mg sodium, 12 g carbs (3 g fiber, 7 g sugar, 0 g added sugar), 15 g protein
3. Siggi’s Plain Whole Milk Yogurt
Icelandic skyr has a slightly creamier and thicker texture than traditional plain yogurt and Greek yogurt. Because it takes four times the amount of milk to make Siggi’s skyr versus regular yogurt, it also has more protein. Add a dollop of skyr to your smoothies for a richer and more decadent texture, or use it to prepare a flavorful tzatziki with fresh herbs, garlic, lemon juice, and salt.
Nutrition info per 2/3-cup serving: 170 calories, 7 g fat (4.5 g saturated fat), 85 mg sodium, 8 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 18 g protein
4. Maple Hill Unsweetened Plain Greek Yogurt
Maple Hill’s farms take pride in using 100% grass-fed cows to produce its dairy products. Certified USDA organic and made with no GMOs, this yogurt has a creamy, silky texture that’s perfect for making your own yogurt parfait. Consider layering with heart-healthy chia pudding, this grain-free lavender honey granola, and fresh berries.
Nutrition info per 2/3-cup serving: 160 calories, 7 g fat (4.5 g saturated fat), 90 mg sodium, 9 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 15 g protein
5. Stonyfield Organic 100% Grass-Fed Plain Greek Yogurt
Stonyfield Organic’s farms are based in New Hampshire, where it all began more than 35 years ago. Their farms not only use thousands of pasture-raised cows, but they follow sustainable farming practices and use plants to make their yogurt cups instead of petroleum. What’s more, one serving of this low-sugar yogurt provides a good amount of vitamin D, calcium and potassium. Enjoy it with a swirl of natural peanut butter, fresh blueberries, and a pinch of ground cinnamon. You can also add some vanilla yogurt to infuse mouthwatering flavor.
Nutrition info per 3/4-cup serving: 150 calories, 6 g fat (3.5 g saturated fat), 65 mg sodium, 7 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 16 g protein
6. Wallaby Aussie Greek Whole Milk Strawberry Yogurt
Wallaby’s uses an Australian slow-culturing process that results in a thicker and creamier yogurt. Although this low-sugar yogurt has slightly less protein than traditional Greek yogurt, its sweetness relies solely on organic strawberries so there’s no added sugar. And because it has some strawberries, it supplies some vitamin C, in addition to vitamin D, calcium and potassium.
Nutrition info per 1-cup serving: 120 calories, 5 g fat (3.5 g saturated fat), 50 mg sodium, 9 g carbs (1 g fiber, 5 g sugar, 0 g sugar), 11 g protein
7. Icelandic Provisions Plain Thick & Creamy Skyr
Icelandic Provisions’s skyr is made with probiotic cultures that originated in Iceland, including streptococcus thermophilus islandicus, lactobacillus bulgaricus, and bifidobacterium. Each cup is sourced from milk made on family farms in upstate New York. Because it’s so rich and creamy, skyr is the perfect consistency for making thicker sauces, soups, marinades, and salad dressings.
Nutrition info per 5.3-ounce (1 container) serving: 120 calories, 2.5 g fat (1.5 g saturated fat), 55 mg sodium, 8 g carbs (3 g sugar, 0 g added sugar), 17 g protein
8. Siggi’s Lower-Sugar, Lower-Calorie Strawberry Skyr
For a low-sugar yogurt option with a touch of fruit, consider Siggi’s strawberry skyr. Perfect for parents who are looking for an on-the-go snack for their kids, it’s served in a single-serving cup and comes in a pack of four.
Nutrition info per 5.3-ounce (1 container) serving: 100 calories, 3 g fat (1.5 g saturated fat), 35 mg sodium, 4 g carbs (0 g fiber, 2 g sugar, 0 g added sugar), 14 g protein
9. Whole Foods 365 Organic Greek Yogurt
Creamy and smooth, Whole Foods’s Greek yogurt boasts 16 grams of protein in one serving and no added sugar. We also love that it provides some vitamin D, potassium and calcium. Spread it over toast in place of cream cheese, substitute it for ricotta in a fruit tart, or thicken up a delicious pumpkin soup.
Nutrition info per 3/4-cup serving: 150 calories, 6 g fat (3.5 g saturated fat), 65 mg sodium, 7 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 16 g protein
10. Silk Plain Soymilk Yogurt Alternative
If you’re looking for a dairy-free option to cow’s milk yogurt, this soy-based alternative is your best bet with seven grams of protein per serving. Although it has some refined sugar, it’s less than what you’d find in other plant-based yogurts, such as almond and cashew.
Nutrition info: 110 calories, 4 g fat (0.5 g saturated fat), 65 mg sodium, 10 carbs (2 g fiber, 5 g fiber, 4 g added sugar), 7 g protein
(Images: Shutterstock)
Tiffany Ayuda is a Brooklyn-based editor and writer who specializes in fitness, nutrition, health, and wellness. She has held previous editorial roles at Prevention, Eat This, Not That, Daily Burn, and Everyday Health.
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