What is the Healthiest Low Calorie Greek Yogurt?

According to a 2025 study reported by the New York Times, plain, nonfat Greek yogurt is packed with more than double the protein of regular yogurt, making it a staple for healthy eating. However, navigating the dairy aisle to find what is the healthiest low calorie Greek yogurt can be challenging due to varying brands and nutritional claims.

Quick Summary

This guide compares leading low-calorie Greek yogurt options based on nutritional value, including protein content, added sugars, and fat levels, to help you select the best choice for your health and diet goals.

Key Points

• Check Labels: Always prioritize low or no added sugar and a high protein-to-calorie ratio.

• Choose Plain: Opt for unflavored Greek yogurt to avoid added sugars and sweeteners, then add your own healthy toppings.

• Consider Protein-Density: For maximum satiety, look for brands that deliver a high protein count for fewer calories, like FAGE Total 0% or Siggi's.

• Watch for Additives: The healthiest options have short ingredient lists, primarily consisting of milk and live active cultures.

• Customize for Flavor: Enhance plain yogurt with fresh berries, a dash of cinnamon, or a small drizzle of honey instead of buying pre-sweetened versions.

• Know Your Sweeteners: If you choose a flavored, no-sugar-added yogurt, understand the sweeteners used (e.g., stevia, monk fruit, allulose).

Greek yogurt has soared in popularity, thanks to its thick texture and impressive nutritional profile. It's an excellent source of protein, which helps with satiety and muscle repair, and contains beneficial probiotics for gut health. But not all low-calorie options are created equal. The healthiest choice depends on a balance of macronutrients, minimal additives, and no added sugars.

Key Factors for Choosing the Healthiest Low Calorie Greek Yogurt

When you're trying to find the best option for your health, don't just focus on the calorie count. Several factors contribute to a yogurt's overall healthiness.

• Protein-to-Calorie Ratio: A great indicator of a satisfying yogurt is its protein density. Look for brands that offer a high amount of protein for a relatively low number of calories. This helps keep you full longer and supports muscle maintenance.
• Added Sugars: Many flavored or 'light' yogurts contain a surprising amount of added sugar. The healthiest options contain zero added sugar. Always check the nutrition label and opt for plain varieties, adding your own fresh fruit or a natural sweetener like stevia if needed.
• Fat Content: Zero-fat Greek yogurt is the lowest in calories, but some dietitians suggest that a small amount of healthy fat can improve satiety and the absorption of fat-soluble vitamins. Nonfat and low-fat options are both excellent choices for a low-calorie diet.
• Ingredients and Probiotics: A shorter ingredient list is often better. The base should be simple: milk and live active cultures. The presence of 'live and active cultures' is important for digestive health benefits. Watch out for artificial sweeteners or thickeners in some flavored varieties.

Top Contenders for the Healthiest Low Calorie Greek Yogurt

Based on expert recommendations and nutritional value, several brands consistently rank high for low-calorie Greek yogurt options.

1. FAGE Total 0% Plain Greek Yogurt: Known for its classic, thick texture and simple, clean ingredient list (just milk and live active cultures). A 5.3-ounce serving offers 16 grams of protein and no added sugar.
2. Oikos Triple Zero: This brand lives up to its name with zero added sugar, zero artificial sweeteners, and zero fat. It packs an impressive 15 grams of protein per 5.3-ounce cup and is sweetened with stevia leaf extract.
3. Chobani Zero Sugar: A solid choice that delivers 12 grams of protein per 5.3-ounce cup with no added sugar or fat. It's sweetened with monk fruit and allulose, making it a good keto-friendly option.
4. Siggi's Plain Nonfat Skyr: Though technically Icelandic-style yogurt, or skyr, it's very similar to Greek yogurt and is extra thick with a lower sugar content. The plain nonfat version offers 16 grams of protein per 5.3-ounce serving.
5. Too Good & Co. Blended: This option focuses on low sugar, containing only 2 grams of sugar per 5.3-ounce cup, along with 12 grams of protein. It uses stevia and real fruit purees for sweetness.

Comparison Table: Healthiest Low Calorie Greek Yogurt Brands

Brand	Serving Size	Calories	Protein	Added Sugar	Fat	Sweetener	Noteworthy
FAGE Total 0% Plain	5.3 oz	80	16g	0g	0g	None	Clean ingredients, classic tangy flavor
Oikos Triple Zero Vanilla	5.3 oz	90	15g	0g	0g	Stevia	Higher protein per calorie, dessert-like flavor
Chobani Zero Sugar Vanilla	5.3 oz	60	12g	0g	0g	Monk Fruit, Allulose	Lowest calorie option, wide flavor variety
Siggi's Plain Nonfat Skyr	5.3 oz	90	16g	0g	0g	None	Extra thick and creamy, milder tang than FAGE
Too Good & Co. Vanilla	5.3 oz	80	12g	0g	0g	Stevia	Very low sugar, great for those watching carbs

Smart Ways to Enhance Your Low Calorie Greek Yogurt

If plain yogurt is too tangy for your taste, adding your own toppings is a great way to control sugar and boost flavor and nutrition. Here are some healthy ideas:

• Fresh or frozen berries: Provides natural sweetness, fiber, and antioxidants.
• A drizzle of honey or maple syrup: Use sparingly to add a touch of sweetness.
• Seeds: Flax seeds or chia seeds add fiber and omega-3 fatty acids.
• Chopped nuts: Almonds or walnuts add healthy fats and crunch.
• Cinnamon or vanilla extract: Spices and extracts can add flavor without calories.
• Homemade fruit puree: Blend up your favorite fruit for a natural swirl.

The Final Word on Choosing the Healthiest Option

Ultimately, the healthiest low calorie Greek yogurt is the one that best fits your dietary goals and taste preferences. For the cleanest, purest product, FAGE Total 0% Plain is a top choice, featuring minimal ingredients and high protein. If you want a zero-sugar option with a touch of sweetness from natural alternatives, Oikos Triple Zero or Chobani Zero Sugar are excellent choices. For an extra thick, satisfying yogurt with a milder tang, Siggi's Plain Nonfat Skyr is a phenomenal option. The best practice is to always check the nutrition label for protein content, added sugars, and ingredients. You can customize plain yogurt with fresh toppings for a delicious and truly healthy snack or meal. To dive deeper into the general health benefits of Greek yogurt, you can find helpful information on sources like the New York Times.

Frequently Asked Questions

Is all Greek yogurt healthy?

No, not all Greek yogurt is equally healthy. Many flavored varieties contain a significant amount of added sugar, which can increase calorie count and diminish health benefits. Always choose plain, nonfat or low-fat options with minimal ingredients and check the label for added sugars.

Does zero sugar Greek yogurt contain artificial sweeteners?

Some zero sugar Greek yogurts use natural, non-caloric sweeteners like stevia, monk fruit, or allulose instead of artificial ones. Always check the ingredient list to determine which type of sweetener is used in the product you are considering.

Is nonfat or low-fat Greek yogurt better for you?

Nonfat Greek yogurt has the lowest calorie count, but both nonfat and low-fat are healthy options. Some dietitians suggest that the small amount of fat in low-fat versions can increase satiety, helping you feel fuller longer.

Can Greek yogurt help with weight loss?

Yes, Greek yogurt can aid in weight loss. Its high protein content promotes satiety and can help reduce overall calorie intake. Choosing a high-protein, low-calorie, and low-sugar option can be particularly effective in managing hunger and supporting weight management goals.

What is skyr and how does it compare to Greek yogurt?

Skyr is an Icelandic-style yogurt that is very similar to Greek yogurt, as both are strained to remove whey. Skyr tends to be even thicker, higher in protein, and often has a milder, less tangy flavor than Greek yogurt. It's a great high-protein, low-fat alternative.

How can I add flavor to plain Greek yogurt without adding sugar?

You can add flavor to plain Greek yogurt using healthy, no-sugar-added ingredients. Try adding fresh berries, a sprinkle of cinnamon, a few drops of vanilla extract, chopped nuts, or chia seeds. These options add flavor and nutrients without unnecessary sugar.

Is Greek yogurt a good source of probiotics?

Yes, most Greek yogurts are a good source of probiotics, which are beneficial bacteria that support a healthy gut microbiome and aid in digestion. Look for the 'live and active cultures' seal on the packaging to ensure a product with active probiotics.