Can you get Greek yogurt without sugar? A nutritional guide

November 6, 2025 •

5 min read

Plain Greek yogurt contains naturally occurring milk sugar, known as lactose. However, it is entirely possible to find Greek yogurt with no added sugar, making it a key component for a healthy diet and managing blood sugar levels.

Quick Summary

It is possible to find Greek yogurt with no added sugar by carefully reading nutrition labels. Most plain varieties contain only natural sugars, while some brands offer completely zero-sugar products, often using alternative sweeteners.

Key Points

Plain Yogurt Isn't Sugar-Free: All dairy contains natural sugar (lactose), but plain Greek yogurt is free of added sugars.
Check for Added Sugars on the Label: Look specifically for the 'Added Sugars' line on the nutrition label, which should be 0g.
Identify Hidden Sugars in Ingredients: Read the ingredient list for aliases like corn syrup, fructose, or fruit juice concentrate to avoid added sugars.
Choose 'Zero Sugar' or 'Unsweetened' Varieties: Several brands offer zero-sugar options using alternative sweeteners, and unsweetened plain yogurt is always a safe bet.
Customize Naturally: Flavor plain Greek yogurt with fresh fruit, nuts, spices, or a controlled amount of natural sweeteners like honey.
Beware of 'Greek-Style': These products may not be traditionally strained and could contain thickeners, so check the ingredient list for purity.

The Truth About Sugar in Greek Yogurt

One of the most common misconceptions about yogurt, especially plain Greek yogurt, is that it is completely sugar-free. The reality is that all dairy products naturally contain some amount of sugar in the form of lactose. The fermentation process that creates yogurt breaks down some of this lactose, but a small amount always remains. This means that a "plain" or "natural" Greek yogurt will still list a few grams of sugar on its nutrition label, but these are not the harmful, added sugars found in many flavored varieties.

Natural Sugar vs. Added Sugar

It's crucial to understand the difference. Natural sugar, like the lactose in milk, is packaged with beneficial nutrients such as protein, calcium, and probiotics. This combination leads to slower digestion and a less dramatic impact on blood sugar levels. In contrast, added sugars are sweeteners, syrups, or concentrates put into foods during processing to enhance flavor. Excessive intake of these added sugars is linked to weight gain and other health issues, so they should be limited. For optimal health, the focus should be on avoiding added sugar, not the naturally occurring variety.

How to Find Truly No-Added-Sugar Greek Yogurt

Finding a Greek yogurt with no added sugar requires a bit of detective work at the grocery store. Follow these steps to ensure you're making the healthiest choice:

Read the Nutrition Facts Label: Look for the "Added Sugars" line, which is now a separate entry under "Total Sugars" on updated labels in many regions. The value for added sugars should be 0g. If it lists a number above zero, that sugar was added during processing.
Check the Ingredient List: This is your most reliable tool. The ingredients are listed in descending order by weight, so if sugar or one of its aliases appears near the top, a significant amount has been added. Watch out for common sugar aliases, including anything ending in "-ose" (dextrose, fructose), corn syrup, cane sugar, honey, molasses, and fruit juice concentrates.
Search for "Plain" or "Unsweetened": While plain yogurts contain natural lactose, they should not have added sugar. Some brands have specific product lines, such as Chobani Zero Sugar, that use natural sweeteners like stevia to eliminate even the natural lactose sugar, resulting in 0g of total sugar.

Health Benefits of Unsweetened Greek Yogurt

Choosing Greek yogurt without added sugar maximizes its impressive health benefits.

Rich in Protein: Greek yogurt is strained to remove excess whey, resulting in a product with almost double the protein of regular yogurt. This high protein content promotes satiety, helping you feel fuller for longer and aiding in weight management.
Excellent Source of Probiotics: Many varieties of Greek yogurt contain live and active cultures, which are beneficial bacteria that support a healthy gut microbiome. A balanced gut can improve digestion, nutrient absorption, and potentially boost the immune system.
Supports Bone Health: Unsweetened Greek yogurt is a great source of essential minerals, including calcium, which is crucial for building and maintaining strong bones. It also contains phosphorus and magnesium, which contribute to bone formation.
Versatile and Nutritious: Without added sugars, unsweetened Greek yogurt is a blank canvas for a wide array of healthy recipes. It can serve as a base for parfaits, smoothies, dips, sauces, and dressings, giving you control over the final flavor profile.

Plain vs. Flavored vs. Zero Sugar: A Comparison

Here is a side-by-side comparison of different Greek yogurt types to help you make an informed choice. Note that nutritional values can vary slightly by brand.


Feature	Plain Greek Yogurt (5.3 oz)	Typical Flavored Greek Yogurt (5.3 oz)	Zero Sugar Greek Yogurt (5.3 oz)
Sugar	~5-6g (Lactose only)	~14-20g (Lactose + Added Sugar)	0g (Lactose removed/sweetened with stevia)
Added Sugar	0g	~8-15g	0g
Protein	~15-18g	~11-12g	~11-13g
Calories	~90-110	~120-150	~50-70
Health Impact	Excellent, maximizes nutritional benefits.	High added sugar can diminish health benefits.	Excellent, often fewer calories and no added sugar.

Sweetening Unsweetened Greek Yogurt Naturally

If the tangy taste of plain Greek yogurt isn't for you, there are many healthy and delicious ways to sweeten it naturally. This gives you full control over the sugar content and nutritional value.

Add Fresh or Frozen Fruit: Berries, peaches, mangoes, and bananas are excellent choices. They provide natural sweetness along with fiber and vitamins.
Mix in Spices: A sprinkle of cinnamon, nutmeg, or pumpkin pie spice can add warmth and flavor without any added sugar.
Incorporate Healthy Fats: Stir in a spoonful of natural peanut butter, almond butter, or some chopped nuts and seeds for extra flavor, healthy fats, and a satisfying crunch.
Try Natural Sweeteners (in moderation): For a slight sweetness, a small drizzle of honey or maple syrup can be used. Although they are forms of added sugar, they offer a more natural alternative compared to highly processed options, and you control the portion size.

What to Watch Out For

Not all products marketed as Greek yogurt are created equal. Be cautious of labels that say "Greek-style". These products may not undergo the traditional straining process and often use thickeners like starches or gums to achieve a similar consistency, which can alter the nutritional profile. Always check for a "Live & Active Cultures (LAC) seal" to ensure you're getting the full probiotic benefits. Ultimately, reading the ingredient list is the best way to ensure the yogurt's purity and nutritional value.

Conclusion

So, can you get Greek yogurt without sugar? The answer is yes, if you know what to look for. While all plain dairy yogurt contains some natural lactose sugar, truly healthy options are those with zero added sugars. By learning to decipher nutrition labels and ingredients, you can find high-protein, probiotic-rich products from brands like Fage, Chobani Zero Sugar, and Oikos Triple Zero. Choosing an unsweetened variety and customizing it with natural flavors is the best way to enjoy this nutritious food without the negative effects of added sugars. It's a simple, informed choice that can significantly benefit your overall health and diet.

Authoritative Outbound Link: FDA Added Sugars on the Nutrition Facts Label

Frequently Asked Questions

Natural sugar in yogurt is lactose, the sugar naturally present in milk. Added sugar is any sweetener or syrup put into the product during processing to enhance flavor. For better health, the goal is to avoid added sugars, not the natural ones.

Check the nutrition facts panel for the line labeled 'Added Sugars'. It should read 0g for a no-added-sugar product. Also, check the ingredient list for sugar aliases like corn syrup, fruit juice concentrates, or any word ending in '-ose'.

Some zero-sugar Greek yogurts are made using special filtering processes and are sweetened with non-nutritive sweeteners like stevia, resulting in 0g of total sugar. Plain, unsweetened varieties, however, will always contain a few grams of natural lactose sugar.

No. Authentic Greek yogurt is strained to achieve its thick texture. 'Greek-style' versions may be thickened with additives like starches or gums, rather than being naturally strained. Checking the ingredient list is the best way to verify authenticity.

You can naturally sweeten plain Greek yogurt by adding fresh or frozen fruit, spices like cinnamon, or a drizzle of a natural sweetener like honey or maple syrup. This gives you full control over the sweetness level.

Unsweetened Greek yogurt is available in full-fat, low-fat (e.g., 2%), and non-fat varieties. The best choice depends on your personal dietary needs. While full-fat options are higher in calories, some healthy fats in dairy may offer benefits, and they can be more satisfying.

Several brands offer no-added-sugar or zero-sugar options. Examples include Fage Total Plain, Chobani Zero Sugar, Oikos Triple Zero, and Siggi's Lower Sugar Skyr.