Yogurt is often praised as a healthy snack or breakfast option because it contains protein, calcium, and probiotics. However, many commercial yogurts contain high amounts of added sugars, which can undermine their health benefits. Excess sugar intake is linked to weight gain, blood sugar spikes, and other health issues. Choosing low-sugar yogurts helps you enjoy the nutritional perks without the negative effects of too much sugar.
Dietitians recommend selecting yogurts with less than 8 grams of total sugar per serving, ideally closer to 5 grams or less. This ensures you get the benefits of natural milk sugars (lactose) without excessive added sugars that many flavored yogurts contain.
What to Look for When Choosing Low-Sugar Yogurt
Before diving into specific brands, here are some key tips dietitians use to select yogurts with low sugar content:
- Check the Nutrition Label: Look at total sugar, not just added sugars. Some yogurts have natural milk sugars but no added sweeteners.
- Choose Plain or Unsweetened Varieties: Flavored yogurts tend to have more sugar. You can add fresh fruit or nuts to control sweetness.
- Look for High Protein Content: Protein balances blood sugar and keeps you full longer. Greek yogurt and Icelandic skyr are popular high-protein options.
- Check for Live and Active Cultures: Probiotics support gut health, one of yogurt’s main benefits.
- Watch Serving Size: Some brands list sugar per serving, but servings may be smaller than you expect.
Top Low-Sugar Yogurt Brands Dietitians Recommend
1. Siggi’s Skyr
Siggi’s is an Icelandic-style strained yogurt known for its thick texture, high protein, and low sugar content. Most flavors contain 5 grams of sugar or less per serving, with many options unsweetened or lightly sweetened with natural fruit. Siggi’s uses simple ingredients and live cultures, making it a top pick for clean eating.
2. Chobani Non-Fat Plain Greek Yogurt
Chobani is one of the most popular Greek yogurt brands. Their plain non-fat variety contains only 4 grams of natural sugar and no added sweeteners. It’s high in protein (about 15 grams per serving) and versatile for cooking or mixing with fresh fruit.
3. Fage Total 0% Greek Yogurt
Fage is a premium Greek yogurt brand with a creamy texture and 0% fat options. The Total 0% line has just 5 grams of sugar per serving, no added sugar, and packs 18 grams of protein, making it ideal for those watching their sugar intake and looking to boost protein.
4. Two Good Greek Yogurt
Two Good yogurt is specifically marketed as low sugar, containing just 2 grams of sugar per serving. It’s sweetened with natural ingredients and is a good choice for those needing a low-calorie, low-sugar option with probiotics.
5. Wallaby Organic Plain Greek Yogurt
Wallaby Organic offers smooth and creamy organic Greek yogurt with no added sugars. It contains about 6 grams of natural milk sugar per serving, no artificial ingredients, and is non-GMO, making it a great choice for organic yogurt lovers.
6. Oikos Triple Zero
Oikos Triple Zero combines protein with zero added sugar, no artificial sweeteners, and zero fat. Sweetened with stevia and natural flavors, it contains about 6 grams of sugar (all from milk lactose) and 15 grams of protein per serving. This brand is popular among fitness enthusiasts.
7. Nancy’s Organic Plain Yogurt
Nancy’s yogurts are cultured longer, resulting in tangy, probiotic-rich yogurt with naturally low sugar content (under 7 grams per serving). Their organic plain options contain no added sugars, making them a great choice for gut health.
8. Stonyfield Organic Plain Yogurt
Stonyfield is a trusted organic brand offering plain yogurt with 7 grams of sugar or less, all naturally occurring lactose. Their yogurts contain live cultures and are made with organic milk, providing an all-natural, low-sugar option.
Tips to Enjoy Yogurt Without Extra Sugar
- Add Fresh Fruit or Berries: Naturally sweeten plain yogurt with strawberries, blueberries, or sliced bananas.
- Mix in Nuts or Seeds: Add crunch and healthy fats with almonds, chia seeds, or walnuts.
- Use Spices: Cinnamon, nutmeg, or vanilla extract can add flavor without sugar.
- Try Homemade Yogurt: Control exactly what goes in and avoid added sugars completely.
- Pair Yogurt with Whole Grains: Combine with oats or granola (choose low-sugar options) for a balanced snack.
Why Dietitians Prefer Low-Sugar Yogurt
Reducing sugar intake supports balanced blood sugar levels, reduces the risk of chronic diseases like type 2 diabetes, and helps maintain a healthy weight. Yogurt with live probiotics promotes gut health and immunity, but these benefits can be offset by high sugar content. Dietitians prioritize yogurts that maximize nutritional value while minimizing added sugars to help clients make better daily choices.
Conclusion
Choosing the right yogurt can be a simple way to improve your diet. By focusing on low-sugar brands such as Siggi’s, Chobani, Fage, and Two Good, you enjoy a delicious snack that supports your health goals. Always read labels, choose plain or lightly sweetened options, and add your own natural flavors for the best experience. With these tips, yogurt can be a nutritious, satisfying, and low-sugar addition to your daily routine.
FAQ’s
1. What counts as low sugar in yogurt?
Low sugar yogurt typically contains less than 8 grams of total sugar per serving, with many dietitians recommending closer to 5 grams or less.
2. Is Greek yogurt always low in sugar?
Not always. Greek yogurt is strained to remove whey and is higher in protein, but flavored varieties often contain added sugars. Plain Greek yogurt is usually low in sugar.
3. Can I eat flavored yogurt on a low-sugar diet?
It depends. Many flavored yogurts have added sugars. Look for brands that specifically advertise low sugar or no added sugar, or opt for plain yogurt and add fresh fruit yourself.
4. What are the benefits of probiotics in yogurt?
Probiotics support digestive health, improve gut microbiome balance, and may boost immunity and nutrient absorption.
5. Are dairy-free yogurts generally lower in sugar?
Not necessarily. Some plant-based yogurts add sweeteners for flavor. Always check labels for total and added sugar content regardless of dairy or plant-based origin.
