What is the Healthiest Non-Fat Greek Yogurt?

October 28, 2025 •

4 min read

Greek yogurt consumption can lower the risk of type 2 diabetes by as much as 14%. This article explores what is the healthiest non-fat Greek yogurt by comparing key nutritional metrics like protein, sugar, and ingredients across leading brands to help you make an informed choice for your dietary needs.

Quick Summary

This guide compares top plain, non-fat Greek yogurts, including FAGE, Chobani, and Siggi's, focusing on nutritional content to identify the healthiest options. It provides essential information on calories, protein, and sugars to aid in making an optimal purchase for your health goals.

Key Points

Check for Added Sugar: Many flavored and low-fat yogurts contain high amounts of added sugar, so prioritize plain, unflavored options to control your intake.
High Protein is Key: Greek yogurt is strained to remove whey, resulting in a product with a much higher protein content than regular yogurt, which helps increase satiety and supports muscle health.
Prioritize Clean Ingredients: The healthiest options, such as FAGE Total 0% and Stonyfield Organic, are made with minimal ingredients—typically just milk and live active cultures.
Consider Organic: For those who want to avoid antibiotics, artificial hormones, and pesticides, certified organic brands like Stonyfield are the best choice.
Pay Attention to Sweeteners: Some brands use natural alternatives like stevia or monk fruit, while others use artificial sweeteners; check labels to ensure they align with your dietary preferences.
Support Gut Health: Look for the 'live and active cultures' seal to ensure your yogurt contains probiotics that are beneficial for your digestive system.
Enhance Flavor Naturally: Instead of buying pre-flavored yogurt, add fresh berries, nuts, or a drizzle of honey to plain non-fat Greek yogurt for a healthier, more customizable snack.

Understanding the Nutritional Landscape of Non-Fat Greek Yogurt

Choosing the healthiest non-fat Greek yogurt requires more than just picking a product with "low-fat" on the label. Many low-fat versions can be loaded with added sugars to compensate for the fat removed. The healthiest option will be one with high protein content, low or zero added sugars, and a clean ingredient list. Look for plain varieties and add your own fruit, honey, or nuts to control the sweetness and nutritional value.

The Health Benefits of Choosing the Right Greek Yogurt

Non-fat Greek yogurt offers numerous health benefits, making it an excellent addition to a balanced diet. Its high protein content promotes satiety, which can help with weight management by keeping you full for longer. A single serving of non-fat Greek yogurt can contain over 15 grams of protein, making it an effective post-workout recovery food.

Additionally, most Greek yogurts are packed with live and active cultures, or probiotics, which are beneficial bacteria that support a healthy gut microbiome. A balanced gut can aid in digestion and boost your immune system. The straining process for Greek yogurt also removes some lactose, making it potentially easier to digest for those with mild lactose sensitivity. Greek yogurt is also a good source of calcium for bone health and vitamin B12, which is vital for energy and a healthy nervous system.

Comparing Top Non-Fat Greek Yogurt Brands

To help you decide, here is a detailed comparison of several popular plain, non-fat Greek yogurt brands. All data is based on a standard 5.3oz serving size where available.


Brand	Calories	Protein (g)	Sugar (g)	Ingredients	Notes
FAGE Total 0%	80	16	5	Skim Milk, Live Active Cultures	Contains only naturally occurring milk sugars.
Chobani Non-Fat Plain	80	14	5	Cultured Nonfat Milk	A reliable option with a classic taste and texture.
Siggi's Plain Non-Fat Skyr	90	16	4	Pasteurized Skim Milk, Live Active Cultures	An Icelandic-style yogurt (skyr) with a thicker consistency and slightly less sugar.
Stonyfield Organic Greek 0% Fat Plain	90	16	4	Cultured Pasteurized Organic Nonfat Milk	Certified organic, made with pasture-raised milk.
Oikos Triple Zero	90	15	7	Ultra-filtered Nonfat Milk, Natural Flavors, Stevia Leaf Extract	A non-fat option with no added sugar, sweetened naturally.
Chobani Zero Sugar	60	12	0	Ultra-filtered Nonfat Milk, Natural Sweeteners	Sweetened with natural sweeteners like monk fruit and allulose.

The Top Contenders: FAGE vs. Stonyfield vs. Siggi's

Based on the nutritional table, FAGE Total 0% and Stonyfield Organic Greek 0% Fat Plain both offer an excellent balance of high protein and low sugar for a plain, unflavored yogurt. Stonyfield has the advantage of being certified organic and using pasture-raised milk, which may be important for some consumers. Siggi's offers slightly lower sugar content with comparable protein and is known for its extra-thick consistency, which some find more satisfying. Chobani Zero Sugar is the clear winner for those seeking the absolute lowest sugar and calorie count, though it uses non-natural sweeteners. Ultimately, for a clean, natural ingredient list combined with an optimal nutritional profile, FAGE Total 0% stands out as an excellent overall choice.

Making the Right Choice for Your Diet

Your dietary goals will dictate your best choice. If you prioritize organic ingredients, Stonyfield is a great fit. If you are watching every calorie and gram of sugar, Chobani Zero Sugar is a compelling option. However, for a simple, high-protein, and all-natural product, FAGE Total 0% is often recommended by dietitians. Remember that while non-fat Greek yogurt is healthy, plain varieties without added sugars are always the superior choice. You can add your own flavor with fresh berries, a drizzle of honey, or a sprinkle of nuts for a healthier, more controlled snack. The key is to check the nutrition labels to ensure no sneaky added sugars or artificial sweeteners are present, as these can negate the health benefits.

Conclusion: Selecting Your Healthiest Option

The healthiest non-fat Greek yogurt for you depends on your priorities, but several excellent options exist that are low in calories and high in protein without added sugars. Brands like FAGE Total 0%, Chobani Non-Fat Plain, and Siggi's Plain Non-Fat Skyr are consistently recommended for their clean ingredient lists and strong nutritional profiles. While FAGE is often cited for its simple ingredients and high protein, opting for organic brands like Stonyfield offers added peace of mind about sourcing. For those who want zero sugar without adding their own, Chobani Zero Sugar is a modern alternative with artificial sweeteners. When making your choice, remember to always read the label to avoid unnecessary additives. By focusing on plain, high-protein, and low-sugar options, you can easily find a non-fat Greek yogurt that aligns perfectly with your health and wellness goals.

Frequently Asked Questions

Among many popular brands, FAGE Total 0% and Siggi's Plain Non-Fat Skyr offer impressive protein counts, with both providing around 16 grams of protein per 5.3-6 oz serving.

Yes, non-fat Greek yogurt can be very beneficial for weight loss. Its high protein content helps you feel full and satisfied, reducing overall calorie intake. For best results, choose a plain, low-sugar variety.

Yes, many brands offer plain, non-fat Greek yogurt with no added sugars. Look for products labeled "plain" and check the ingredient list for added sweeteners. Brands like FAGE Total 0% and Chobani Non-Fat Plain have zero added sugar.

Skyr, a traditional Icelandic dairy product, is similar to Greek yogurt but is strained even more, resulting in a denser, creamier texture and often slightly higher protein content than Greek yogurt. Siggi's is a popular example of a skyr brand.

Organic non-fat Greek yogurt, like Stonyfield, guarantees that the product is made without the use of pesticides, antibiotics, or artificial growth hormones. While the base nutritional profile is similar to non-organic options, the sourcing and farming practices can be considered healthier by many consumers.

Yes, due to its thick and creamy consistency, non-fat Greek yogurt is an excellent, low-fat, and high-protein substitute for sour cream in many recipes. It works well in dips, salad dressings, and baked goods.

You can enhance the flavor of plain non-fat Greek yogurt by adding fresh fruit, a small drizzle of honey or maple syrup, nuts, seeds, or a dash of cinnamon. This allows you to control the sweetness and avoid processed sugars.