We love yogurt. Paired with fruit, mixed with crunchy granola, or blended into a smoothie, yogurt makes a quick and tasty protein-filled breakfast or snack with a boost of vitamin D, calcium, and potassium to boot. However, picking a good one can be tricky. Mainstream yogurts can have up to 25 grams (more than 6 teaspoons!) of sugar per serving. We polled a few Registered Dietitians (RD) for their lower-sugar favorites to help you make rockstar yogurt choices.
Elle Penner, MPH, RD loves Siggi’s yogurt for it’s thick and creamy texture and low added sugars. Siggi’s products are made like Icelandic style Skyr, leaving the ingredients simple and wholesome, with no fillers or thickeners. Flavors vary in fat content from non-fat to triple cream. Some even have no added sugar or sweeteners — just fruit!
Here are a few of their yogurts to check out:
Nutrition per 5.3-ounce container: Calories: 110, Total Fat: 0g, Saturated Fat: 0g, Sodium: 50mg, Carbohydrates: 13g, Fiber: 0g, Sugars: 10g, Protein: 15g
Nutrition per 5.3-ounce container: Calories: 140, Total Fat: 3g, Saturated Fat: 1.5g, Sodium: 60mg, Carbohydrates: 14g, Fiber: 0g, Sugars: 11g, Protein: 15g
Nutrition per 4.4-ounce container: Calories: 120, Total Fat: 4g, Saturated Fat: 2.5g, Sodium: 50mg, Carbohydrates: 10g, Fiber: 1g, Sugars: 5g, Protein: 11g
For nutritional value, McKenna Welshans, RD, ACSM-CEP votes Chobani. Their yogurts are made from milk fortified with vitamin D, are a good source of calcium, and have more potassium than most other brands. She loves their plain Greek yogurt for the live cultures that help improve GI health and no added sugars. Her favorite way to eat it is with granola and fresh fruit, providing light sweetness and the all-satiating protein-fiber combo.
Nutrition per 5.3-ounce container of Non-fat Plain: Calories: 80, Total Fat: 0g, Saturated Fat: 0g, Sodium: 55 mg, Carbohydrates: 6g, Fiber: 0g, Sugars: 4g, Protein: 15g
Dairy-Free & Lactose-Free Choices
Taylor Conrady, RD, loves adding homemade granola to Silk’s Plain Almond Dairy-Free Yogurt Alternative. It has no added sugar, is fortified with vitamin D and calcium, and is full of those awesome unsaturated fats found in nuts. Made from almonds, this non-dairy yogurt has surprisingly great texture. While Silk does offer flavored products, they are high in sugar — so be sure to stick to the plain varieties and sweeten lightly yourself with fruit or a drizzle of honey.
Nutrition per 5.3-ounce container: Calories: 180, Total Fat: 13g, Saturated Fat: 1g, Sodium: 65 mg, Carbohydrates: 10 g, Fiber: 3g, Sugars: 6g, Protein: 6g
A note for those with nut allergies, Silk also offers equally delicious soy-based yogurts, too.
While not available in all stores, Taylor also enjoys Green Valley’s Lactose-Free Plain Whole Milk Yogurt. In lactose-free yogurt, the lactose is broken down to that it doesn’t cause digestive distress to those who are lactose intolerant. There are few lactose-free choices as rich and creamy as this! If on the hunt Green Valley yogurt, Whole Foods is a safe bet.
Nutrition per 6-ounce (¾ cup) serving: Calories: 130, Total Fat: 6g, Saturated Fat: 4g, Sodium: 85 mg, Carbohydrates: 13g, Fiber: 0g, Sugars: 6g, Protein: 7g
Sheep’s milk yogurt may also be a great option for those who experience lactose-related tummy troubles. Penner recommends Bellweather Farms Plain Sheep Milk Yogurt.
Want a yogurt you can enjoy on the go? Claudia Utesch, RD recommends Kefir, a cultured milk smoothie, for protein, calcium and probiotics. Kefir is widely available at most grocery stores, and comes in dairy- and non-dairy varieties.
Maple Hill Unsweetened Kefir is a great, grass-fed dairy option.
Nutrition per container: Calories: 180, Total Fat: 11g, Saturated Fat: 7g, Sodium: 120 mg, Carbohydrates: 11g, Fiber: 0g, Sugars: 11g, Protein: 9g
Utesch’s top choice is Lifeway’s vegan line called Plantiful. Varieties include Plain, Coconut Vanilla, Mixed Berry, and Tropical Fruit — all made from pea protein.
Nutrition per container (Plain): Calories: 90, Total Fat: 1g, Saturated Fat: 0g, Sodium: 180 mg, Carbohydrates: 9 g, Fiber: 0g, Sugars: 6g, Protein: 10g
Nutrition per container (Flavored): Calories: 110-120, Total Fat: 1g, Saturated Fat: 0g, Sodium: 180 mg, Carbohydrates: 14-17 g, Fiber: 0g, Sugars: 11-13g, Protein: 10g
Redwood Hill also makes a great plain, goat milk kefir for those who would otherwise not choose dairy.
Nutrition per 8-ounce serving: Calories: 140, Total Fat: 8g, Saturated Fat: 6g, Sodium: 120 mg, Carbohydrates: 10g, Fiber: 0g, Sugars: 5g, Protein: 8g
Try Chobani Gimmies or Siggi’s Yogurt Tubes. These are delicious and convenient low-fat, low-sugar options to keep hunger at bay between meals. They come in kid-friendly flavors including berry, cherry, and orange cream.
Nutrition per container: Calories: 40-50, Total Fat: 1g, Saturated Fat: 0g, Sodium: 20-30mg, Carbohydrates: 5-7g, Fiber: 0g, Sugars: 4-5g, Protein: 3-5g
We hope these RD-approved options give you confidence on your next yogurt quest! We’ll leave you with an easy-to-read list for future reference.
- Siggi’s Yogurts
- Chobani Plain Greek
- Silk’s Plain Almond Dairy-Free Yogurt Alternative (DF)
- Green Valley’s Lactose-Free Plain Whole Milk Yogurt
- Bellweather Farms Plain Sheep Milk Yogurt
- Maple Hill Unsweetened Kefir
- Plantiful Kefir (V, DF)
- Redwood Hill Goat Milk Kefir
- Chobani Gimmies (Kid-friendly)
- Siggi’s Yogurt Tubes (Kid-friendly)