Is Plain Yogurt High in Sugar? The Surprising Truth

January 6, 2026 •

4 min read

While flavored yogurts are often sugar-laden, plain yogurt contains only natural sugars in the form of lactose. Understanding this key distinction is crucial for anyone monitoring their sugar intake and questioning: is plain yogurt high in sugar?

Quick Summary

Plain yogurt contains natural sugar from milk called lactose, but does not have added sugars. Its sugar content is significantly lower than flavored versions, making it a healthier choice for controlling sugar intake. Learning to read nutrition labels is key.

Key Points

Plain vs. Flavored: Plain yogurt contains only naturally occurring lactose sugar, whereas flavored yogurts often contain significant amounts of added sugar.
Lactose is Natural: The sugar found in plain yogurt is lactose, which is a naturally occurring sugar in milk that is partially broken down by live cultures during fermentation.
Check the Label: To avoid hidden sugars, always check the Total Sugars and Added Sugars lines on the nutrition label; plain yogurt should have 0 grams of added sugar.
Greek Yogurt is Lower in Sugar: Plain Greek yogurt is strained to remove whey, resulting in a product with less sugar (lactose) and higher protein content than plain regular yogurt.
Customize at Home: The best way to control your sugar intake is to buy plain yogurt and add your own healthy sweeteners, such as fresh fruit or spices like cinnamon.
Added Sugar Spikes Blood Sugar: Unlike natural sugars paired with fiber, added sugars are absorbed quickly and can cause blood sugar spikes, which are linked to various health issues.
Not All Yogurt is Healthy: The term "healthy" can be misleading in the yogurt aisle; some yogurts, even those marketed as organic, can contain more sugar per 100 grams than a typical cola.

Understanding the Sugar in Plain Yogurt

Unlike its flavored counterparts, plain yogurt is not considered high in sugar. The total sugar content listed on the nutrition label of plain yogurt is derived entirely from lactose, the naturally occurring sugar in milk. During the fermentation process, live bacterial cultures consume some of this lactose, converting it into lactic acid, which gives the yogurt its characteristic tangy flavor and lowers the final lactose content compared to milk. For example, 100 grams of plain, low-fat yogurt typically contains around 7 grams of natural sugar, whereas a flavored version can contain up to 22 grams, much of which is added sugar. This stark difference highlights why plain yogurt is the better choice for managing sugar consumption.

Natural vs. Added Sugars

The distinction between natural and added sugars is a critical factor in understanding the health benefits of plain yogurt versus other varieties. Natural sugars, like the lactose in milk, are part of the food's natural composition and are consumed alongside other beneficial nutrients such as protein, fiber, vitamins, and minerals. These components help regulate how the body processes the sugar, leading to a more gradual rise in blood sugar. In contrast, added sugars are sweeteners, syrups, or fruit purees added during processing that do not come packaged with the same nutritional benefits and can lead to blood sugar spikes.

The Nutritional Difference Between Plain and Greek Yogurt

While all plain yogurts are a good option, plain Greek yogurt offers an even lower sugar content due to its straining process. The straining removes excess whey, which contains some of the lactose, resulting in a thicker, creamier yogurt with less sugar and more protein. This makes it an excellent choice for those on a lower carbohydrate or higher protein diet, such as individuals with diabetes. The higher protein content also helps promote a feeling of fullness, aiding in weight management efforts.

How to Choose the Healthiest Yogurt

When navigating the dairy aisle, it's essential to look beyond the flashy packaging and focus on the nutritional information. For the lowest sugar option, always start with plain, unflavored yogurt, whether regular or Greek-style. Then, customize it at home with your own healthy additions.

Read the Label: The first step is to check the Total Sugars line on the Nutrition Facts label. For plain yogurt, this number will reflect only the natural lactose. If you see Added Sugars listed as 0 grams, you're on the right track.
Inspect the Ingredients: Always read the ingredients list. Plain yogurt should contain only milk and live, active cultures. Avoid products that list sugar, corn syrup, fruit puree, or other sweeteners.
Consider Sugar Limits: Some guidelines suggest choosing yogurts with less than 10 grams of total sugar per serving, and ideally, less than 13 grams for a 5.3-ounce cup, to minimize added sugars. Plain varieties easily fall within this range.

Customizing Your Plain Yogurt

One of the best advantages of choosing plain yogurt is the control it gives you over your sugar intake. Instead of relying on manufacturers to sweeten your snack, you can add your own toppings to create a personalized, nutrient-dense meal.

For natural sweetness: Add fresh or frozen berries, a sliced banana, or a small amount of unsweetened fruit compote.
For flavor and crunch: Mix in chopped nuts, seeds (such as chia or flax), or homemade low-sugar granola.
For a hint of spice: Stir in a dash of cinnamon, nutmeg, or vanilla extract for a sugar-free flavor boost.
For savory dishes: Use plain yogurt as a healthier alternative to sour cream, or use it as a base for dips and marinades.


Feature	Plain Regular Yogurt	Plain Greek Yogurt	Flavored Yogurt (example)
Processing	Fermented milk, unstrained	Fermented milk, strained to remove whey	Fermented milk with added sweeteners, flavorings, and fruit puree
Texture	Thinner consistency	Thicker, richer, and creamier	Varies, often smooth and sweet
Protein Content	Good source, less than Greek	Significantly higher due to straining	Varies, often lower than plain varieties
Sugar Content	Contains natural lactose only (e.g., ~7g/100g)	Lower due to straining (e.g., ~5g/100g)	Contains natural lactose + significant added sugar (e.g., >10g/100g)
Calcium Content	Higher than Greek yogurt	Lower than regular yogurt	Varies, often fortified
Best For	Everyday use, affordable	High-protein snacks, dips	Occasional treat, requires careful label reading

Conclusion

In conclusion, the claim that plain yogurt is high in sugar is misleading. While it does contain naturally occurring lactose from milk, it contains no added sugars, distinguishing it significantly from highly sweetened, flavored yogurts. By choosing plain yogurt—especially Greek-style—and adding your own healthy toppings, you can enjoy a nutritious, satisfying food without the detrimental health effects of excessive added sugar. This proactive approach ensures you reap the probiotic benefits, protein, and calcium that yogurt offers while maintaining control over your sugar intake.

Frequently Asked Questions

The sugar in plain yogurt is lactose, a naturally occurring sugar found in milk. During fermentation, live bacterial cultures convert some lactose into lactic acid, which creates the yogurt's tangy flavor.

Plain yogurt contains significantly less sugar than flavored yogurt, as its sugar content is only from natural lactose. Flavored yogurts, however, contain added sugars from sweeteners and flavorings. For example, 100g of plain yogurt might contain ~7g of natural sugar, while a flavored variety could have over 15g, with most of it being added sugar.

Yes, plain Greek yogurt generally has less sugar than plain regular yogurt. This is because it is strained to remove excess whey, which also removes some of the lactose (milk sugar). A typical serving of plain Greek yogurt contains less sugar than the same size serving of plain regular yogurt.

You can tell if a yogurt has added sugar by looking at the Nutrition Facts label. Check the Added Sugars line; plain yogurts will have 0g. You should also check the ingredients list for sweeteners like sugar, honey, fruit puree, or cane juice.

Yes, it is healthier to sweeten plain yogurt yourself with fresh fruits or other natural ingredients. This gives you control over the amount and type of sugar you consume, allowing you to avoid the excessive added sugars found in many commercial flavored yogurts.

When choosing yogurt, aim for varieties with less than 10 grams of total sugar per serving, and ideally under 13 grams for a 5.3-ounce cup. Many plain and Greek yogurts naturally fall into this healthier range.

Yes, the live bacterial cultures used to ferment milk for yogurt production consume some of the lactose, converting it into lactic acid. This process slightly reduces the overall sugar content compared to the milk used to make it.