FYI: You don't have to *totally* avoid the flavored options.
Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?
Ever scarfed down a cup of yogurt assuming that it'd be a healthy breakfast option, only to catch a glimpse at the nutrition label and realize that it contains as much sugar as your favorite candy bar? Rough.
Believe it or not, tasty low-sugar yogurts do exist. To find them, start checking the ingredients list, says Chesney Blue, a registered dietician nutritionist (RDN) in New Jersey. "Looking at the ingredients in yogurt may be beneficial if you are diabetic and monitoring your carbohydrate intake for better blood sugar management, for weight management, or for other wellness goals," she says. Opting for lower-sugar yogurts can also help you avoid the dreaded post-breakfast sugar crash.
Though there's no industry standard of how much sugar you should have in your yogurt, Blue says that the Dietary Guidelines for Americans recommend no more than 10 percent of your daily caloric needs should come from 'added sugars.' That means that if you're consuming 2,000 calories a day, 200 calories of that can come from added sugar, though it'll depend on the person. Blue suggests looking for something with 10 grams of added sugar or less per serving. "It’s the added sugar you want to consume in moderation or reduce, to avoid increased inflammation in your body," she explains.
When shopping for for low-sugar yogurts, a good place to start is avoiding fruit-on-the-bottom or candy-topped yogurts, says Blue. One option you can't go wrong with is plain yogurt, adds dietitian Erin Coffield, RDN. "First, whether you like low-fat, whole milk, Greek or Icelandic, any plain unflavored yogurt will contain zero added sugar," she says.
Greek yogurt and Icelandic yogurts also pack more protein, which promotes fullness and satiety. You'll get some natural sugar in them, but nothing else. (Depending on how it's strained, these yogurts can contain anywhere from three to 13 grams of natural sugar.)
Ready to dig into some creamy goodness? Keep these low-sugar yogurts in mind the next time you hit the dairy aisle.
Blue calls this option a "game-changer." It's tasty without completely throwing you off your health goals." This yogurt uses natural sweeteners such as stevia leaf and monk fruit for its sweetener, so it has 0 grams of added sugars," says Blue.
Per serving: 120 calories, 2.5 g fat (1.5 g sat), 12 g carbs, 6 g sugar, 55 mg sodium, 3 g fiber, 15 g protein
If you're looking for a great plant-based option, Blue says to go with Oatly. "It’s hard to find plant-based yogurts with less sugar, sincesugar is used to better flavor of the product when dairy isn’t used," says Blue.ButOatly’s Plain Oatgurtis a plant-based yogurt you can't pass up, especially if you're a fan of oat milk.
Per serving: 160 calories, 8 g fat (1 g sat), 19 g carbs, 6 g sugar, 10 mg sodium, 1 g fiber, 3 g protein
Blue likes that this yogurt saves calories by using stevia as a sweetenerinstead of adding on extra sugar. The peachy taste makes this yogurt yummy on its own, but it's also delicious paired with fruit.
Per serving: 90 calories, 0 g fat (0 g sat), 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein
Advertisem*nt - Continue Reading Below
4
Light & Fit Dannon Light & Fit Strawberry/Banana Yogurt
4
Light & Fit Dannon Light & Fit Strawberry/Banana Yogurt
Though this brand uses the artificial sweetener sucralose for taste, Blue recommends this as a good low-sugar yogurt option. It's creamy and filling, without being a total calorie bomb. The yogurt isonly 80 calories per serving and contains less than 8 grams of sugar.
Per serving: 80 calories, 0 g fat (0 g sat), 8 g carbs, 7 g sugar, 45 mg sodium, 0 g fiber, 12 g protein
“I’m pro any plain yogurt,” says Coffield, who personally loves the fa*ge brand. Since this pick contains a little fat, it's extra creamy and satisfying (and, yes, still low in sugar).
Per serving: 160 calories, 4.5 g fat (3 g sat), 7 g carbs, 7 g sugar, 75 mg sodium, 0 g fiber, 23 g protein
6
SO Delicious So Delicious Dairy Free Coconut Milk Plain Yogurt Alternative
6
SO Delicious So Delicious Dairy Free Coconut Milk Plain Yogurt Alternative
This vegan yogurtoption is made withcoconut milk, which makes it another solid plant-based choice, says Blue. Though the yogurt does add in some sugar for sweetness, it doesn't go above 10 grams.
Per serving: 130 calories, 7 g fat (6 g sat), 25 g carbs, 10 g sugar, 35 mg sodium, 2 g fiber, >1 g protein
Advertisem*nt - Continue Reading Below
7
Siggi's Plain Non-Fat Icelandic Style Yogurt
7
Siggi's Plain Non-Fat Icelandic Style Yogurt
Because of their straining process,Icelandic yogurts like Siggi's tend to contain the least natural milk sugar (lactose), says Coffield. This way, you can afford to add some natural sweetness from fruit or honey without driving the sugar count up too high.
Per serving: 90 calories, 0 g fat (0 g sat), 6 g carbs, 4 g sugar, 55 mg sodium, 0 g fiber, 16 g protein
8
Chobani Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt
8
Chobani Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt
Though not as low in sugar as Icelandic yogurt, Coffield also recommends this popular lower-sugar option from Chobani.It offers just enough flavor (the vanilla with a hint of cinnamon is the best!), without racking up loads of sugar.
Per serving: 120 calories, 2.5 g fat (1.5 g sat), 11 g carbs, 9 g sugar, 55 mg sodium, 0 g fiber, 12 g protein
9
Stonyfield Organic 0% Fat Plain Greek Yogurt
9
Stonyfield Organic 0% Fat Plain Greek Yogurt
This plain, fat-free Greek yogurt might be tart, but itplays well with other flavors.
“I prefer savory flavors, so I often mix it with za’atar or everything bagel seasoning and scoop it up with whole-grain pita orcut-up veggies,” says Coffield.
Per serving: 90 calories, 0 g fat (0 g sat), 7 g carbs, 5 g sugar, 60 mg sodium, 0 g fiber, 15 g protein
Advertisem*nt - Continue Reading Below
10
Siggi's Strained Orange & Ginger Non-Fat Yogurt
10
Siggi's Strained Orange & Ginger Non-Fat Yogurt
Sure, fresh fruit is theideal yogurt mix-in, buta trip to the farmer’s market isn’t always possible whensweet cravingsstrike.
When she's on-the-go, Coffield sometimes turns to flavored yogurts. "One of my recent favorites is this fat-free orange and ginger Icelandic-style yogurt." For a flavored pick, it keeps sugar reasonable.
Per serving: 110 calories, 0 g fat (0 g sat), 12 g carbs, 9 g sugar, 55 mg sodium, 0 g fiber, 15 g protein
11
Dannon Oikos Triple Zero Vanilla Greek Yogurt
11
Dannon Oikos Triple Zero Vanilla Greek Yogurt
For a high-protein, low-sugar snack, Coffield recommends this Greek yogurt, whichearns its "triple zero" title because it’s entirely free of fat, added sugar, and artificial sweeteners.
Unlike many yogurts, this onealso contains some fiber.
Per serving: 100 calories, 0 g fat (0 g sat), 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein
12
Maple Hill Creamery, Organic Cream on Top Yogurt,
12
Maple Hill Creamery, Organic Cream on Top Yogurt,
For a thick, farm-freshyogurt, grab this pick from Maple Hill. It's not only organic and unsweetened, but the milk is made from grass-fed cows, and won't contain any additives or antibiotics that you don't want in your yogurt parfait.
Per serving: 170 calories, 10 g fat (7 g sat), 11 g carbs, 11 g sugar, 110 mg sodium, 0 g fiber, 8 g protein
Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
Jasmine Gomez
Commerce Editor
Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.
