Is Greek Yogurt Slightly Lower in Sugar? The Nutritional Facts

January 2, 2026 •

4 min read

According to a comparison by Healthline, plain Greek yogurt can have almost half the sugar of regular yogurt due to its unique straining process. So, is Greek yogurt slightly lower in sugar? The answer is a definitive yes, especially when choosing plain varieties.

Quick Summary

Greek yogurt typically contains less sugar and more protein than regular yogurt, a result of the straining process that removes whey and lactose. However, flavored versions often add significant sugar, so selecting plain is key for a truly lower-sugar option.

Key Points

Straining Process: Greek yogurt is strained to remove liquid whey, concentrating protein and reducing natural sugar (lactose).
Less Sugar in Plain Varieties: Unflavored Greek yogurt contains significantly less sugar than plain regular yogurt, making it the superior low-sugar option.
Avoid Added Sugars: Flavored Greek yogurts can contain substantial added sugar, which undermines the healthier profile of the plain version.
Check Labels for Added Sugars: Always read the nutrition label and look for the 'Added Sugars' line to distinguish between natural and unnecessary added sweeteners.
Higher Protein for Satiety: The concentrated protein in Greek yogurt helps promote fullness, which can aid in weight management.
Easier Digestion for Some: With some lactose removed during straining, Greek yogurt can be easier for individuals with lactose intolerance to digest.

The Straining Process: A Key Difference

The fundamental reason for the nutritional difference between Greek and regular yogurt lies in its manufacturing process. Both start with milk and live bacterial cultures. These cultures ferment the milk, converting its naturally occurring lactose (milk sugar) into lactic acid. This fermentation gives yogurt its characteristic tangy flavor.

The key divergence happens next. While regular yogurt is ready to be packaged at this stage, Greek yogurt undergoes an additional step: straining. The yogurt is strained through a cheesecloth or other filter to remove much of the liquid whey. This process removes some of the lactose along with the water, resulting in a denser, creamier product with a lower sugar concentration. This concentration also explains why Greek yogurt is generally richer in protein than its unstrained counterpart.

The Breakdown: Natural vs. Added Sugars

For anyone monitoring their sugar intake, understanding the difference between natural and added sugars is crucial when choosing yogurt. Every plain yogurt contains some naturally occurring sugar (lactose). However, many flavored yogurts, both Greek and regular, are loaded with added sugars to enhance their flavor and sweetness.

Plain Greek Yogurt: A standard serving of plain Greek yogurt contains only natural lactose. This typically results in a sugar content of around 6 to 12 grams per 6 to 8-ounce serving, depending on the brand and fat content. The straining process removes a significant amount of this lactose compared to regular yogurt.
Flavored Greek Yogurt: When flavorings and sweeteners are introduced, the sugar count can skyrocket. Some flavored Greek yogurts can contain as much as 10 to 14 grams of added sugar on top of the natural lactose, effectively eliminating the sugar-saving benefit. It's essential to read the nutrition label and ingredient list to avoid these hidden sugars.

Comparison Table: Greek vs. Regular Yogurt

To illustrate the nutritional differences, let's look at a general comparison of plain, low-fat versions of both yogurts, based on data from sources like Healthline and EatingWell. Note that nutritional values can vary slightly by brand and serving size.


Nutrient (per cup)	Regular Yogurt	Greek Yogurt
Protein	~10-14 g	~20-25 g
Sugar	~14-19 g	~7-9 g
Carbohydrates	~14-19 g	~8-9 g
Calcium	~45-49% DV	~23-27% DV

Tips for Choosing a Truly Low-Sugar Yogurt

Always Choose Plain: This is the most effective way to avoid unnecessary added sugars. You can add your own natural sweetness with fresh fruit, nuts, or a small drizzle of honey or maple syrup.
Read the Nutrition Label: Don't just look at the total sugar. On American labels, you can now check the "Added Sugars" line to confirm how much extra sugar has been included.
Explore Strained Varieties: Beyond Greek yogurt, consider other strained options like Icelandic-style yogurt (skyr), which is also known for its low-sugar, high-protein profile.
Consider Plant-Based Options: If you have dietary restrictions, some unsweetened plant-based yogurts made from cashew or coconut milk are also available with minimal sugar.
Look for High Protein: A higher protein count is a strong indicator that the yogurt has been strained and is naturally lower in sugar. Look for at least 10-12 grams of protein per 6-ounce serving.

How Greek Yogurt Can Benefit Your Health

Beyond just sugar content, plain Greek yogurt offers several health advantages, primarily due to its higher protein concentration and probiotic content.

Weight Management: The high protein content promotes satiety, helping you feel fuller for longer and reducing overall calorie intake. Studies have shown a link between yogurt consumption and a lower risk of obesity.
Gut Health: Like regular yogurt, Greek yogurt contains probiotics, the beneficial bacteria that support a healthy gut microbiome, aid digestion, and may boost the immune system.
Blood Sugar Control: For people managing their blood sugar, the lower carbohydrate and sugar content of plain Greek yogurt makes it a better choice than regular varieties or sweetened products.
Lactose Digestion: The straining process removes some lactose, making Greek yogurt easier to digest for many people with lactose intolerance.

Conclusion: A Clear Winner in the Low-Sugar Category

In conclusion, is Greek yogurt slightly lower in sugar? Yes, plain, unflavored Greek yogurt consistently contains less natural sugar than plain regular yogurt due to its unique straining process. The removal of whey concentrates the protein while reducing the lactose content. However, the health benefits are completely dependent on choosing the right product. Consumers must be vigilant about checking labels for flavored varieties, as added sugars can quickly turn a healthy snack into a sugar-laden dessert. For the maximum health benefits and lowest sugar intake, opt for a plain, unflavored Greek yogurt and add your own natural toppings. The Kitchn provides a great recipe for homemade Greek yogurt.

Frequently Asked Questions

Greek yogurt is made by straining regular yogurt to remove the liquid whey. This process concentrates the milk solids, resulting in a thicker yogurt with more protein and less sugar, as some of the natural milk sugar (lactose) is removed with the whey.

Not necessarily. While plain Greek yogurt has less sugar than plain regular yogurt, many flavored Greek yogurts contain a high amount of added sugars. Always choose plain versions and check the nutrition label.

The easiest way is to check the nutrition facts label. The 'Added Sugars' line will tell you how many grams of sugar have been added by the manufacturer, separate from the naturally occurring lactose. A plain yogurt should have zero added sugars.

Greek yogurt has almost twice as much protein as regular yogurt per serving. The straining process concentrates the protein, making it a great option for satiety and muscle building.

For weight loss, Greek yogurt is a good option because its higher protein content can help you feel full and satisfied for longer. This can help reduce overall calorie intake.

Greek yogurt's straining process removes some of the lactose, making it easier to digest for many people with lactose sensitivity compared to regular yogurt. However, individuals should monitor their own tolerance levels.

Icelandic skyr is a product similar to Greek yogurt, also made by straining to remove whey. Skyr is often strained for even longer, resulting in an even thicker consistency and higher protein content.