Nutrition Diet: What yogurt is low in sodium and sugar? Your Ultimate Guide

Many commercial yogurts, especially flavored varieties, are surprisingly high in added sugars and sodium, turning a potentially healthy snack into a dessert. For optimal health, particularly for those managing blood pressure or blood sugar, knowing what yogurt is low in sodium and sugar is essential for making informed dietary choices. This guide will help you navigate the dairy aisle to find the best options.

Quick Summary

An expert guide to selecting yogurts with minimal sugar and sodium. It details how to interpret nutrition labels, identifies healthier yogurt types and specific brands, and provides practical tips for controlling added sugars and salt.

Key Points

• Choose Plain Over Flavored: Always select plain, unsweetened yogurt to avoid unnecessary added sugars and excessive sodium.

• Prioritize Greek or Skyr: These strained yogurts offer higher protein and lower sugar content compared to regular varieties.

• Read the Label Closely: Look for products with a short ingredient list (milk and cultures), check the sodium levels, and ensure there are live probiotics.

• Add Your Own Flavor: Customize your plain yogurt with fresh fruits, nuts, seeds, or a small amount of natural sweetener to control your intake.

• Benefits Beyond Taste: Choosing low sugar and sodium yogurt supports blood sugar management, heart health, and digestive wellness.

The Surprising Reality of Commercial Yogurt

While yogurt is often praised for its protein and probiotic benefits, many store-bought varieties are loaded with unnecessary ingredients. Flavored yogurts can contain significant amounts of sugar and often higher levels of sodium. This makes reading nutrition labels essential for healthier choices.

Why Lowering Sugar and Sodium in Yogurt Matters

Choosing yogurt low in sugar and sodium offers several health benefits:

• Blood Sugar Management: Lower sugar intake helps maintain stable blood sugar levels, important for individuals managing diabetes.
• Heart Health: Reducing sodium intake supports healthy blood pressure, reducing the risk of heart disease.
• Gut Health: Plain, unsweetened yogurts with live cultures provide beneficial probiotics for digestion.
• Weight Management: High protein, low sugar yogurts can help you feel full, which can support weight control.

Your Label-Reading Checklist

To find a healthy yogurt, always check the nutrition facts. Look for:

• 'Plain' or 'Unsweetened': These varieties have less added sugar. They contain natural milk sugar (lactose), but not the high levels of added sweeteners found in flavored options.
• Low Sodium Content: Aim for the lowest possible sodium, ideally under 100 mg per serving. Plain Greek yogurt is generally lower in sodium than regular yogurt.
• Short Ingredient List: The healthiest yogurts typically have simple ingredients like milk and live cultures. Be cautious of long lists with added thickeners or sweeteners.
• Live and Active Cultures: Ensure the label confirms the presence of live and active probiotic cultures.

The Best Types of Yogurt for Low Sodium and Sugar

Greek Yogurt

Greek yogurt is strained, resulting in a thicker product with higher protein and less lactose and carbohydrates compared to regular yogurt. Plain Greek yogurt is a good choice for minimizing sugar and sodium.

Icelandic Skyr

Skyr is strained even more than Greek yogurt, offering an exceptionally thick texture and high protein content. Plain, unsweetened Skyr is a nutrient-dense option without added sugars.

Plain Yogurt (Non-Greek/Non-Icelandic)

Plain, natural yogurt, when unsweetened, is also a healthy option. Check the label as regular yogurts may have more carbohydrates and sugar due to less straining compared to Greek or Icelandic types.

Top Brands: What Yogurt is Low in Sodium and Sugar?

Here are some brands and products known for low sodium and sugar options:

• Fage Total Plain Greek Yogurt: A creamy Greek yogurt with low natural sugar and sodium.
• Siggi's Plain Icelandic Skyr: Offers high protein with zero added sugar and a clean ingredient profile.
• Oikos Triple Zero: Sweetened with stevia, this option has zero added sugar, artificial sweeteners, or fat.
• Chobani Zero Sugar: Sweetened with monk fruit and allulose, providing sweetness without added sugar or artificial sweeteners.
• Wallaby Organic Plain Greek Yogurt: An organic Greek yogurt base with no added sugars or flavors.

Comparison of Healthy Yogurt Options

Feature	Plain Greek Yogurt	Plain Icelandic Skyr	Flavored Yogurt (Typical)
Protein	High (around 15-18g)	Very High (16-17g+)	Moderate (often lower)
Added Sugar	0g (naturally occurring lactose)	0g (naturally occurring lactose)	10g+ (often significantly more)
Sodium	Low (approx. 50-70mg)	Very Low (approx. 50-70mg)	Higher (can be 80-120mg+)
Consistency	Thick and creamy	Extra thick, dense	Varies, often thinner
Ingredients	Milk, live cultures	Milk, live cultures	Milk, sugar, fruit puree, thickeners, flavorings

How to Add Flavor without Sugar

Customize plain yogurt with healthy additions:

• Fresh or Frozen Berries: Add natural sweetness and antioxidants.
• Nuts and Seeds: Provide crunch, healthy fats, and fiber.
• Spices: Use cinnamon or nutmeg for flavor without added calories.
• Natural Sweeteners (in moderation): A small amount of honey or maple syrup is better than the high sugar in many flavored yogurts.
• Nut Butter: Add for extra protein and healthy fats.
• Unsweetened Applesauce: A simple way to add natural sweetness.

Conclusion: Making the Smart Choice

Opting for yogurt low in sodium and sugar is beneficial for a healthy diet. The key is choosing plain, unsweetened varieties, particularly Greek or Icelandic types, and carefully reading nutrition labels. Adding your own healthy toppings allows you to enjoy the nutritional benefits while controlling added sugars and salt, supporting blood sugar control, heart health, and overall well-being. For more information on reading food labels, you can visit the FDA's official website.

Frequently Asked Questions

Is all Greek yogurt low in sugar and sodium?

No, not all Greek yogurt is low in sugar and sodium. While plain Greek yogurt is naturally lower in sugar and sodium due to the straining process, many flavored versions can contain high amounts of added sugar. Always check the nutrition label for specific values.

How much sodium should I look for in yogurt?

For low-sodium yogurt, look for options that have less than 100 mg of sodium per serving. Plain Greek or Icelandic yogurts are typically good choices, with some containing as little as 50-70 mg.

Can people with diabetes eat yogurt?

Yes, people with diabetes can eat yogurt. Plain, unsweetened Greek or Icelandic yogurt with live and active cultures is a great option due to its high protein and low carbohydrate content, which helps manage blood sugar levels effectively.

Are 'zero sugar' yogurts healthy?

Zero-sugar yogurts can be a healthy option, but they are often sweetened with alternative sweeteners like stevia or monk fruit. Check the label for the type of sweetener used and be aware that some people may experience gastric distress from sugar alcohols.

What's the difference between Greek and Icelandic yogurt?

Both Greek and Icelandic (Skyr) yogurts are strained. Icelandic skyr is typically strained more than Greek yogurt, resulting in an even thicker, creamier texture and a higher protein content.

Can I use plain yogurt in savory dishes?

Absolutely. Plain yogurt, especially Greek yogurt, is a versatile ingredient that can be used in savory applications. It's an excellent substitute for sour cream or mayonnaise in dips, sauces, and marinades.

What about plant-based yogurts for low sugar and sodium?

Plant-based yogurts, like those made from almond or coconut milk, can be low in sugar and sodium, but you must read the labels carefully. Some brands add thickeners and sugar to replicate the texture of dairy yogurt, so unsweetened versions are the best choice.