Does Greek Yogurt Have No Sugar? The Facts Revealed

October 21, 2025 •

3 min read

Any plain Greek yogurt will still contain natural sugar, specifically lactose, which is present in the milk used to make it. The idea that Greek yogurt has no sugar is a common misconception, often confusing the absence of added sugars with the presence of natural ones.

Quick Summary

Plain Greek yogurt contains natural milk sugar (lactose), but no added sugars. Flavored varieties are often packed with sweeteners. The straining process used to make Greek yogurt removes some lactose, resulting in lower sugar content than regular yogurt. Always check nutrition labels carefully.

Key Points

Natural vs. Added Sugars: Plain Greek yogurt contains natural milk sugar (lactose), but no added sugars. Flavored varieties, however, often contain significant amounts of added sugar.
Lactose Reduction: The straining process used to make Greek yogurt removes much of the liquid whey, which contains lactose, resulting in a lower sugar content than regular yogurt.
How to Spot Added Sugar: Always check the ingredients list. If 'sugar' or a synonym appears high on the list, it's a high-sugar product.
Best Choice for Health: The healthiest option is plain, unsweetened Greek yogurt. Sweeten it naturally with fresh fruit or a small amount of honey to control sugar intake.
Benefits of Plain Greek Yogurt: Its high protein and low sugar content can help with weight management, muscle building, and blood sugar control, making it beneficial for individuals with diabetes.

Understanding Sugar in Dairy

All dairy products, including milk and yogurt, contain a natural sugar called lactose. During the yogurt-making process, live bacterial cultures (probiotics) feed on this lactose, converting it into lactic acid. This process gives yogurt its characteristic tangy flavor and thick, creamy texture, especially for Greek yogurt, which undergoes an additional straining step.

The Straining Process and Sugar Content

What differentiates Greek yogurt from regular yogurt is this straining process. Regular yogurt is simply milk fermented with live cultures, while Greek yogurt is strained to remove the liquid whey. Since some lactose is in the whey, straining it reduces the final sugar and carbohydrate content in the Greek yogurt. This is why plain Greek yogurt generally has less sugar and more protein than its regular counterpart, though it is not completely sugar-free.

The Difference Between Natural and Added Sugars

It's crucial to distinguish between naturally occurring sugars like lactose and added sugars. While plain Greek yogurt has natural sugar, flavored versions often contain a significant amount of added sweeteners. These can include sugar, high fructose corn syrup, or fruit concentrates. Some flavored yogurts can contain as much sugar as a dessert, negating many of the yogurt's health benefits. For example, one brand's vanilla-flavored Greek yogurt might contain 15–20 grams of sugar, while an equivalent serving of its plain version only has around 6–9 grams of naturally occurring lactose.

Reading the Nutrition Label for Sugar

Because food manufacturers are not required to differentiate between natural and added sugars on the main nutrition panel, consumers must examine the ingredients list closely. The ingredients are listed in order of predominance, so if you see sugar or other sweeteners near the top, it's a high-sugar product. A plain, unsweetened Greek yogurt will typically list only cultured milk as its ingredients. For the lowest sugar option, always opt for plain or "unsweetened" varieties.

A Look at Different Yogurt Types

To illustrate the difference in sugar content, consider the following comparison table. The values can vary by brand and fat content, but this provides a general guideline.


Yogurt Type	Serving Size	Total Sugar (approx.)	Protein (approx.)
Plain Greek Yogurt	1 cup	6–9 grams (all natural)	20–25 grams
Plain Regular Yogurt	1 cup	12–19 grams (all natural)	8–14 grams
Flavored Greek Yogurt	1 cup	15–25+ grams (natural + added)	12–20 grams
Flavored Regular Yogurt	1 cup	20–30+ grams (natural + added)	8–12 grams

Health Benefits of Plain Greek Yogurt

The lower sugar and higher protein content of plain Greek yogurt offer several health benefits.

Promotes Satiety: The high protein helps you feel full and satisfied for longer, which can aid in weight management by reducing overall calorie intake.
Supports Muscle Growth: Protein is essential for muscle repair and growth, making Greek yogurt a great post-workout snack.
Aids Gut Health: Plain Greek yogurt contains probiotics, live bacteria that can help balance your gut microbiome.
Blood Sugar Management: For people with diabetes, unsweetened Greek yogurt is an excellent option because its lower carb and sugar content minimizes spikes in blood glucose.

Choosing the Right Yogurt for Your Diet

For a health-conscious diet, the best choice is a plain, unflavored Greek yogurt. You can control the sweetness yourself by adding natural ingredients. Instead of buying a pre-sweetened version, consider these healthy additions:

Fresh or Frozen Fruit: Blueberries, strawberries, or raspberries add natural sweetness and fiber.
Nuts and Seeds: A sprinkle of almonds, walnuts, or flax seeds provides healthy fats and extra protein.
A Drizzle of Natural Sweetener: For a touch of sweetness, a small amount of honey or maple syrup is a better alternative than processed sugars.
Spices: A dash of cinnamon or a hint of vanilla extract can enhance the flavor without adding sugar.

Conclusion

So, does Greek yogurt have no sugar? The definitive answer is no; all Greek yogurt contains naturally occurring lactose. However, plain, unsweetened varieties are free of added sugars and contain significantly less sugar overall than both flavored Greek yogurt and regular yogurt due to the straining process. By opting for plain versions and sweetening them yourself with natural ingredients, you can enjoy all the protein and probiotic benefits without the excessive added sugar that often comes with pre-flavored options. Always remember to read the ingredients list to make an informed choice for your health. For more detailed information on yogurt nutrition, a great source is the Yogurt in Nutrition initiative, which provides scientific insights into fermented dairy products.

Frequently Asked Questions

No, plain Greek yogurt is not completely sugar-free. It contains naturally occurring milk sugar, known as lactose. However, it is free of any added sugars.

Greek yogurt has less sugar than regular yogurt because it is strained to remove the liquid whey. Since some of the lactose is in the whey, straining it concentrates the yogurt and removes some of the sugar.

Yes, plain, unsweetened Greek yogurt can be an excellent option for people with diabetes. Its high protein and low carbohydrate content help manage blood sugar levels effectively.

Check the ingredients list on the nutrition label. If you see sugar, cane sugar, fructose, or high fructose corn syrup high up on the list, the yogurt contains added sugars. The healthiest options will list only cultured milk.

To sweeten plain Greek yogurt healthily, add fresh or frozen fruit, a small amount of honey or maple syrup, or a sprinkle of cinnamon.

Most flavored Greek yogurts have added sugars to enhance the taste, which can lead to a high total sugar content. Some brands offer 'light' or 'sugar-free' options, but these often contain artificial sweeteners instead.

The natural sugar (lactose) in Greek yogurt is different from added sugar. While it does contribute to the total carbohydrate count, the protein, probiotics, and other nutrients in plain yogurt make it a healthy food choice.