What Greek Yogurt Has No Sugar? A Guide to Choosing the Best Brands

December 27, 2025 •

4 min read

According to a 2024 review from Dr. Axe, flavored and sweetened Greek yogurts are often loaded with added sugar, which can undermine their health benefits. Choosing the right plain, unsweetened option is key for anyone trying to reduce sugar intake and maximize the high-protein, probiotic-rich properties of Greek yogurt.

Quick Summary

This guide explains how to identify plain Greek yogurt with no added sugar by reading product labels and ingredient lists. Key features to look for include "live and active cultures" and minimal ingredients. Discover the best brands that fit the no-sugar criteria, learn how to distinguish natural milk sugar from added sugar, and find healthy ways to sweeten your yogurt at home.

Key Points

Check the Label: Always look for "0g Added Sugars" on the nutrition facts panel to ensure your Greek yogurt contains no extra sweeteners beyond the natural lactose from milk.
Read the Ingredients: The simplest, healthiest Greek yogurts have minimal ingredients—typically just milk, cream (optional), and live active cultures.
Choose Plain: Avoid pre-flavored Greek yogurts, as they are a primary source of hidden added sugars and artificial ingredients.
Top with Natural Sweeteners: Use fresh fruit, a small amount of honey, maple syrup, or spices like cinnamon to flavor plain yogurt at home, giving you full control over the sugar content.
Benefit from High Protein: The high protein in unsweetened Greek yogurt promotes satiety, aiding in weight management and keeping you full longer.
Support Gut Health: Plain Greek yogurt contains beneficial probiotics that support a healthy gut microbiome and improve digestion.

Plain Greek yogurt is celebrated for its high protein content, probiotic benefits, and creamy texture, but many store-bought options are surprisingly high in sugar. For health-conscious consumers, selecting a no-sugar variety is a crucial step towards a healthier diet. This comprehensive guide will help you navigate the dairy aisle and confidently choose a truly sugar-free product.

Decoding the Nutrition Label

The first step to identifying a no-sugar Greek yogurt is to become a savvy label reader. While the term “no added sugar” is helpful, you need to understand the difference between added sugars and naturally occurring lactose. All dairy products, including yogurt, contain some amount of natural sugar from milk, which will be listed under "Total Sugars" on the nutrition facts panel. The key is to check the "Includes Added Sugars" line, which was mandated by the FDA on new nutrition labels by January 2021.

Total Sugars vs. Added Sugars: A typical 6-ounce serving of plain Greek yogurt will contain around 5-8 grams of natural milk sugar (lactose). This is not the sugar you need to worry about. The danger lies in products with high "Includes Added Sugars" values. Aim for a product with 0g of added sugars.
The Ingredient List: If a product has zero added sugar, its ingredient list should be incredibly short and simple. Look for milk, cream, and live active cultures—that's it. Artificial sweeteners like stevia or monk fruit may be present in products that label themselves as “zero sugar,” but for a truly clean, unsweetened product, the ingredient list should be minimal.
The Power of Live and Active Cultures: Healthy Greek yogurt should contain live and active bacterial cultures. These probiotics are crucial for gut health and aid in digestion. Look for the official "Live and Active Cultures" (LAC) seal, though some brands may not have it even if they qualify. Heat-treated yogurts, which have killed off the beneficial bacteria, should be avoided.

Best Brands of Greek Yogurt with No Added Sugar

When searching for a genuinely no-sugar Greek yogurt, some brands stand out for their commitment to simple, clean ingredients. Here are some of the most reliable options.

Fage Total 0% Milkfat Plain

Ingredients: Grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures.
Nutritional Profile: Known for its thick, creamy texture and high protein content. As the name suggests, it contains 0% fat and no added sugar.

Chobani Plain Greek Yogurt (Nonfat)

Ingredients: Cultured Nonfat Milk.
Nutritional Profile: A classic, dependable option with a simple, clean ingredient list. Chobani also offers a "Zero Sugar" line with various flavors, which use alternative sweeteners instead of sugar.

Wallaby Organic Whole Milk Plain Aussie Greek Style Yogurt

Ingredients: USDA-certified organic milk and cultures.
Nutritional Profile: For those who prefer a full-fat option, this yogurt offers a richer flavor profile without any added sugar. Its simple ingredients ensure a pure taste.

Siggi's Plain Non-Fat Icelandic Style Skyr

Ingredients: Pasteurized skim milk, live active cultures.
Nutritional Profile: Technically a skyr, which is thicker and richer than Greek yogurt, this brand is renowned for its high protein and low sugar content. The plain version has no added sugars.

Comparison Table: Unsweetened Greek Yogurts


Brand	Ingredients	Added Sugar	Texture	Protein per Serving (approx.)
Fage Total 0% Plain	Skim Milk, Live Cultures	0g	Very Thick, Creamy	16-17g (per 5.3oz)
Chobani Plain Nonfat	Cultured Nonfat Milk	0g	Thick, Smooth	13g (per 5.3oz)
Wallaby Whole Milk Plain	Organic Milk, Cultures	0g	Rich, Creamy	15g (per 5.3oz)
Siggi's Plain Skyr	Skim Milk, Live Cultures	0g	Very Thick, Dense	19g (per 5.3oz)

Health Benefits of Going Sugar-Free

Removing added sugar from your diet has significant health benefits, and starting with a staple like yogurt can make a big difference.

Weight Management: The high protein content in plain Greek yogurt promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
Stable Blood Sugar: By avoiding added sugars, you prevent the blood sugar spikes and crashes associated with sweetened foods. This is particularly important for managing or preventing type 2 diabetes.
Improved Gut Health: Probiotics are most effective when they are not competing with excessive sugar. Choosing a no-sugar option allows the live cultures to thrive, supporting a healthy gut microbiome and improving digestion.
Better Bone Health: Plain Greek yogurt is an excellent source of calcium and other minerals that support strong bones. The absence of added sugar helps preserve these nutrients.

How to Naturally Sweeten Your Greek Yogurt

Don't like the tart taste of plain Greek yogurt? The best way to control your sugar intake is to add your own natural flavors and sweetness. Here are some healthy topping ideas:

Fresh or Frozen Berries: A handful of blueberries, raspberries, or sliced strawberries adds natural sweetness and antioxidants.
A Drizzle of Honey or Maple Syrup: If you need a touch of sweetness, a small teaspoon of pure maple syrup or honey is a much better choice than the high-fructose corn syrup found in many flavored yogurts.
Nuts and Seeds: Toasted walnuts, sliced almonds, chia seeds, or hemp seeds provide healthy fats, fiber, and an extra protein boost.
Spices: A dash of cinnamon or nutmeg can provide a warm, sweet flavor profile without any sugar.
Vanilla Extract: A few drops of pure vanilla extract can enhance the flavor significantly with no added sugar.

Conclusion

Finding what Greek yogurt has no sugar is straightforward once you know what to look for. By prioritizing simple, minimal ingredient lists, checking for 0g of added sugars on the nutrition label, and choosing plain, unflavored options, you can ensure you're getting all the health benefits without the unnecessary sugar. Brands like Fage, Chobani, Wallaby, and Siggi's offer excellent, clean choices. Experiment with natural toppings to create delicious, personalized combinations that satisfy your cravings while keeping your health goals on track. For more detailed nutritional information and comparisons, resources like EatingWell provide excellent breakdowns.

Frequently Asked Questions

Total sugar includes both natural milk sugars (lactose) and any added sweeteners. Added sugar, mandated on newer nutrition labels, specifically lists the sugars and syrups added during processing. When seeking no-sugar Greek yogurt, look for 0g in the 'Includes Added Sugars' line.

Excellent brands with no added sugar include Fage Total 0% Milkfat Plain, Chobani Plain Greek Yogurt, Wallaby Organic Whole Milk Plain, and Siggi's Plain Icelandic Skyr. These brands prioritize simple, clean ingredients.

All Greek yogurt contains some amount of naturally occurring sugar from milk (lactose). However, truly unsweetened Greek yogurt has no added sugars or sweeteners. You can find these plain options by checking the ingredients list.

Naturally enhance the flavor of plain Greek yogurt by adding fresh berries, a sprinkle of cinnamon, chopped nuts or seeds, a small drizzle of honey, or a drop of pure vanilla extract.

Plain Greek yogurt is a great breakfast option because its high protein content helps you feel full and satisfied for longer. It also provides a good source of gut-healthy probiotics and essential nutrients like calcium.

Not necessarily. The term 'Greek-style' is unregulated and can indicate that thickeners like gelatin or starch were added instead of the traditional straining process used for authentic Greek yogurt. It's best to look for a product that is clearly labeled as Greek yogurt and has a simple ingredient list.

Yogurts labeled 'zero sugar' often use alternative sweeteners like stevia or monk fruit. While they contain no added sugar, some prefer unsweetened yogurt and to add their own natural flavors. Check the ingredients to see what sweeteners are used and decide based on your preferences.