How Many Calories Does Zero Sugar Yogurt Have? Your Ultimate Guide

November 29, 2025 •

3 min read

Many brands of zero-sugar Greek yogurt typically have around 60-70 calories per serving. This guide explores how many calories are in zero sugar yogurt, what influences its nutritional value, and provides insights for informed choices.

Quick Summary

The calorie count in zero sugar yogurt changes based on the brand, type, and serving size. Most Greek options have about 60-70 calories. It is often made using ultra-filtered milk and alternative sweeteners.

Key Points

Low Calorie Count: Zero sugar Greek yogurts usually have about 60-70 calories per serving.
Calories Still Present: Calories come from the protein and fat, even without added sugar.
Zero Sugar vs. No Added Sugar: 'Zero sugar' often removes lactose, while 'no added sugar' contains natural milk sugars.
Alternative Sweeteners: Non-caloric sweeteners like stevia and monk fruit are used.
Weight Management: High protein and low sugar support fullness and weight loss.
Check Labels: Review nutrition facts for total sugars, fat, and sweeteners.
Probiotics Source: Many yogurts have live cultures for digestive health.

Zero sugar yogurt has become a popular choice for health-conscious individuals, but its calorie count is influenced by multiple factors. The amount depends on the type of yogurt, how it is sweetened, and the presence of natural milk sugars. This guide reviews the calorie content of zero sugar yogurt, clarifying what to consider on the label.

Understanding the Calorie Content

'Zero sugar' usually means no added sugar. However, the total calorie count depends on the milk's natural sugars (lactose). Protein and fat from the milk also affect the calorie total. For example, a non-fat zero sugar Greek yogurt will have fewer calories than a full-fat version with no added sugar. The calorie reduction is mainly from replacing caloric sugar with non- or low-calorie sweeteners.

Zero Sugar vs. No Added Sugar: Key Differences

It is important to understand the difference between 'zero sugar' and 'no added sugar.' 'Zero sugar' products often have a specific process to remove or break down lactose. This is common with many Greek-style zero sugar yogurts. 'No added sugar' products do not have added sweeteners, but they still contain natural sugar from the milk. This can result in more calories and carbohydrates. Always check the nutrition label for 'total sugars' and 'added sugars.'

Comparing Zero Sugar Yogurt Brands

Here is a comparison table of several popular yogurt options to show the differences in calories. Remember that serving sizes can vary by brand.


Brand	Type	Serving Size	Calories (approx.)	Sweeteners	Notes
Chobani Zero Sugar	Greek	5.3 oz cup	60	Monk fruit, Stevia, Allulose	Lactose-free, ultra-filtered milk
Too Good & Co. Zero Sugar	Greek	5.3 oz cup	70	Stevia	Lactose-free, ultra-filtered milk
Fage Total 0%	Plain Non-Fat	100g	54	None	Contains naturally occurring sugars (lactose)

Nutrition Impact of Zero Sugar Yogurt

Choosing zero sugar yogurt can affect your overall nutrition. By removing sugar, these yogurts can be more effective for weight management. High protein, especially in Greek varieties, helps with satiety and appetite control. Artificial sweeteners may not always lead to weight loss and might increase cravings for sweet foods.

Health Benefits of Zero Sugar Yogurt

Supports digestive health: Many zero sugar yogurts have probiotics, which are good for gut health.
Aids weight management: The high protein helps you feel full.
Better blood sugar control: Avoiding added sugars helps manage blood glucose levels.
Rich in nutrients: Yogurt is a good source of calcium, protein, and B vitamins.

Sweeteners and Calorie Impact

Zero sugar yogurts use alternative sweeteners to provide sweetness. These can be natural or artificial. Common options include:

Allulose: A sugar found in some plants that the body does not metabolize for energy, so it adds negligible calories.
Stevia and Monk Fruit Extract: Natural, plant-based sweeteners that provide sweetness without calories.
Erythritol: A sugar alcohol not fully absorbed by the body, providing few calories.

The total calories in the yogurt come from protein, fat, and any remaining carbohydrates because these sweeteners are non-caloric. This is why a 60-70 calorie zero sugar Greek yogurt can be rich in protein and calcium while maintaining a low calorie count.

Making the Right Yogurt Choice

Choosing the best zero sugar yogurt for your diet requires looking beyond the calorie count. Consider these factors:

Read the Label: Look at the 'Total Sugars' and 'Added Sugars' on the nutrition facts. 'Zero sugar' is often better than 'no added sugar' if you are trying to minimize sugar.
Check the Sweeteners: If you prefer natural options, choose labels listing monk fruit, stevia, or allulose instead of artificial sweeteners.
Consider Fat Content: Your choice of fat-free, low-fat, or full-fat will impact the total calories.
Know Your Goals: Choose Greek yogurt if high protein is a priority. If you need a neutral base, plain varieties may be better.

For additional health benefits, you can review Healthline's article on yogurt benefits.

Conclusion: Making an Informed Decision

The calories in zero sugar yogurt are low, making it a good choice for managing weight or blood sugar. The count varies by brand, its filtering process, and fat content. You can confidently select the best zero sugar yogurt to support your healthy lifestyle by reading the nutrition label, understanding the sweeteners, and considering your dietary goals.

Frequently Asked Questions

No, zero sugar yogurt does not have zero calories. Calories come from protein and fat, even after removing or replacing sugar with non-caloric sweeteners.

The main difference is the presence of lactose, or natural milk sugar. Zero sugar yogurts often remove this, resulting in lower total sugar and calories. 'No added sugar' versions have lactose, so their total calorie count is higher.

Manufacturers use non- or low-calorie sweeteners, including stevia, monk fruit extract, allulose, and sometimes artificial sweeteners.

Zero sugar Greek yogurt is often considered healthier for those concerned about sugar, as it eliminates added sugars and their calories. Both offer high protein and probiotics, but the zero sugar version has a lower glycemic impact.

Some zero sugar yogurts, such as Chobani, are also lactose-free and are clearly marked on the label. Not all zero sugar yogurts are lactose-free, so check the product packaging.

Yes, many zero sugar yogurts contain live probiotic cultures, which support gut health. The fermentation process creates yogurt, and manufacturers add or preserve these cultures.

Most zero sugar yogurts are non-fat or low-fat to keep the calorie count low, but some brands may offer full-fat versions. Check the nutrition label for fat content.

Allulose is a natural, low-calorie sweetener found in foods like figs and maple syrup. The body doesn't metabolize it for energy, so it provides sweetness with minimal calories.