Does Yogurt Contain a Lot of Sugar? Separating Natural from Added Sweetness

December 11, 2025 •

3 min read

According to a 2018 study published in BMJ Open, many yogurts, including organic varieties, contain far more sugar than consumers expect, with some having more sugar per 100g than a typical cola. The answer to whether yogurt contains a lot of sugar is not a simple yes or no; it depends heavily on the type and brand you choose.

Quick Summary

The amount of sugar in yogurt varies significantly between products, ranging from naturally occurring lactose to high levels of added sweeteners. The key to making a healthy choice is learning to distinguish between natural milk sugar and manufacturers' added sugars by carefully reading the nutrition label. This knowledge empowers consumers to select lower-sugar options and avoid products that are essentially desserts in disguise.

Key Points

Not all yogurt is the same: Plain, natural, and Greek yogurts contain significantly less sugar than flavored, fruit-filled, or dessert varieties.
Distinguish between sugar types: All yogurt has natural lactose, but most flavored yogurts contain high amounts of added sugar, which contributes empty calories.
Check the nutrition facts: The 'Total Sugars' line includes both natural and added sugars; you must read the ingredients list to spot added sweeteners like sucrose, fructose, or honey.
Low-fat doesn't mean low-sugar: Many 'low-fat' or 'fat-free' yogurts add extra sugar to improve flavor, so they may contain more sugar than full-fat options.
DIY is best: To control sugar intake, choose plain yogurt and add your own fresh fruit, nuts, or seeds for a naturally sweet and nutrient-rich snack.
Children's yogurts can be high in sugar: Despite marketing, many yogurts aimed at children are surprisingly high in sugar, so parents should check labels carefully.

Demystifying Yogurt's Sugar Content

All yogurts inherently contain some sugar due to the presence of lactose, the natural sugar found in milk. However, the real concern for many consumers is the additional, or 'free,' sugars that manufacturers add to enhance flavor, especially in flavored, fruit-filled, and dessert-style yogurts. A yogurt labeled as 'low-fat' can still be loaded with sugar to compensate for the fat removed during processing.

Natural vs. Added Sugar

Understanding the two main sources of sugar in yogurt is crucial for making informed dietary choices. Natural, or intrinsic, sugars are present in all dairy products and are not linked to the same negative health outcomes as added sugars. In contrast, added sugars, like sucrose, honey, and high-fructose corn syrup, are simply empty calories that can contribute to weight gain, diabetes, and dental problems.

To differentiate, check the Nutrition Facts panel and the ingredients list. While the total sugar count includes both types, the ingredients list can reveal added sweeteners. For example, plain, unsweetened yogurt contains only lactose, while a strawberry-flavored variety will likely list sugar, fruit puree, or other syrups as ingredients.

The Sugar Spectrum: How Different Yogurts Stack Up

Not all yogurts are created equal when it comes to sugar. A survey of yogurts in UK supermarkets illustrated the vast difference in sugar content across categories.

Natural/Greek Yogurt: This category contains the lowest amount of sugar, primarily consisting of lactose. The straining process for Greek yogurt further reduces its lactose content, leaving a thicker, higher-protein product.
Flavored/Fruit Yogurt: These products have a moderate to high amount of added sugar. The 'fruit on the bottom' varieties often contain sugary jams or fruit concentrates rather than whole fruit.
Children's Yogurt and Desserts: Often packaged with appealing cartoon characters, these yogurts can be misleading. A study found that many children's yogurts contained high levels of sugar, in some cases nearly half of a child's recommended daily limit in a single serving. Dessert yogurts, unsurprisingly, contain the most sugar.

How to Choose a Healthier Yogurt Option

Making a healthy choice doesn't mean giving up yogurt entirely. It simply requires a little attention at the grocery store. Here are a few tips:

Opt for Plain, Unsweetened Varieties: Plain natural or Greek yogurt is your safest bet for minimal sugar.
Add Your Own Flavoring: Instead of buying pre-flavored options, add your own fresh or frozen fruit, a drizzle of honey, or a sprinkle of cinnamon for sweetness.
Read the Label: Scan the ingredients list for added sugars, which may be listed under names like sucrose, glucose syrup, or honey.
Look for 'No Added Sugar' Labels: Some brands explicitly state they contain no added sugar, making your choice easier.
Compare Products: Even within the same category, like plain Greek yogurt, total sugar can vary by brand. Compare the nutrition facts panel to find the one with the lowest sugar count.

Comparison Table: Sugar Content in Different Yogurt Types (per 100g)


Yogurt Type	Average Total Sugar (per 100g)	Primary Source of Sugar	Typical Added Sugar	Notes
Natural/Greek (Plain)	~5g	Lactose (milk sugar)	None	Strained Greek yogurt often has slightly less lactose and higher protein.
Children's	~10.8g	Lactose + Added Sugars	Yes	Often have smaller serving sizes, but high sugar density.
Fruit Yogurt	~11.9g	Lactose + Added Sugars	Yes	Frequently use sugary fruit preparations or concentrates.
Flavored Yogurt	~12.0g	Lactose + Added Sugars	Yes	Wide range of sugar content depending on brand and flavor.
Organic	~13.1g	Lactose + Added Sugars	Yes	Can contain higher sugar levels than other types, despite healthy image.
Dessert Yogurt	~16.4g	Lactose + Added Sugars	Yes	Highest sugar content; should be treated as a sweet treat.

Conclusion: Making the Healthier Choice

The question "does yogurt contain a lot of sugar?" is answered by looking beyond the perceived health halo of this dairy product. While plain yogurt is a nutrient-dense food with a modest amount of natural sugar, many commercial varieties are high in added sweeteners. The wide discrepancy in sugar levels between different types, from low-sugar Greek and natural yogurts to high-sugar children's and dessert options, highlights the importance of reading nutrition labels. By opting for plain versions and sweetening them yourself with natural ingredients, you can maximize the health benefits of yogurt while controlling your sugar intake. Being a mindful shopper ensures you get a truly nutritious snack, not a sugary dessert in disguise.

For more information on nutrition labels, the FDA provides a helpful guide on understanding the information presented on food packaging.

Frequently Asked Questions

Natural sugar in yogurt is lactose, which is inherently present in milk. Added sugar is any sweetener, like sucrose or corn syrup, that manufacturers add to enhance the taste of the final product.

Yes, all plain yogurt contains some sugar in the form of naturally occurring lactose from the milk. However, it does not contain added sugars.

Check the ingredients list. While the Nutrition Facts panel only shows 'Total Sugars,' the ingredients list will specify if any sweeteners, such as sugar, fruit puree, or syrup, were added.

Plain Greek yogurt is generally lower in total carbohydrates and lactose compared to plain regular yogurt because of the straining process. However, sweetened versions of both can have high amounts of added sugar.

Not necessarily. Many 'fruit on the bottom' yogurts are sweetened with sugary fruit concentrates or jams, which contain high levels of added sugar.

Look for a plain, unsweetened variety. If you choose a flavored one, opt for a product with less than 10g of total sugars per 100g, or ideally, one with no added sugars.

Regular consumption of yogurts with high amounts of added sugars can contribute to unwanted weight gain, cavities, and increase the risk of developing type 2 diabetes and heart disease.