What kind of yogurt has zero sugar?: A guide to choosing healthy, low-sugar options

November 11, 2025 •

4 min read

Did you know that some fruit-flavored yogurts contain as much sugar as a dessert? This makes knowing what kind of yogurt has zero sugar? a critical part of a healthy diet, allowing you to enjoy the benefits of this probiotic-rich food without the added sweeteners.

Quick Summary

An in-depth guide to identifying and choosing yogurts with zero added sugar. This includes plain and brand-name varieties, understanding nutrition labels, and health benefits.

Key Points

Plain and Unsweetened are Safest: The most straightforward way to find zero-sugar yogurt is to select plain, unflavored, or unsweetened varieties, such as Plain Greek Yogurt.
Read the Label for 'Added Sugars': Always check the nutrition facts panel for the "includes added sugars" line, which should be 0g to confirm it's free of added sweeteners.
Know the Zero-Sugar Brands: Many companies offer specific zero-sugar product lines, including Chobani Zero Sugar, Dannon Light & Fit Zero Sugar, and Oikos Triple Zero.
Choose Dairy-Free Options Carefully: Unsweetened dairy-free yogurts are available, but it's crucial to check labels, as many are sweetened to mimic the flavor of traditional dairy yogurt.
Flavor Naturally for Health Benefits: Customize plain yogurt with natural toppings like fresh fruit, nuts, seeds, and spices instead of relying on pre-flavored versions with high sugar content.
Zero Sugar Promotes Better Health: Opting for zero-sugar yogurt can lead to better blood sugar control, improved weight management, and enhanced gut health due to fewer empty calories.
Look for Live and Active Cultures: For maximum probiotic benefits, select yogurts that specify they contain live and active cultures, as some heat-treated products lose this benefit.

Understanding 'Zero Sugar' in Yogurt

Yogurt naturally contains sugar in the form of lactose, which is the sugar found in milk. The 'zero sugar' classification refers specifically to the absence of added sugars—sweeteners included by the manufacturer to enhance flavor. It is important to differentiate between these two types of sugar when reading nutrition labels to make an informed choice.

Many flavored yogurts are loaded with added sugars, often exceeding a single day's recommended limit in one serving. The new nutritional labels on packaged foods help by clearly listing "added sugars," making it easier to spot them. By choosing products with zero added sugar, you gain control over your sugar intake while still benefiting from the yogurt's nutrients.

The Best Types of Yogurt with Zero Added Sugar

The most reliable way to find a yogurt with zero added sugar is to look for plain, unflavored varieties. Beyond that, several brands now specifically market zero-sugar or unsweetened options. Here are the most common types you can find:

Plain Greek Yogurt: This is a top choice, known for its high protein content and thick texture. Brands like Fage Total 0% Plain Greek Yogurt and Siggi's Plain Icelandic Skyr are excellent examples that contain no added sugar. The slight tartness comes from the fermentation process rather than sweeteners.
Plain Traditional Yogurt: Regular, unstrained plain yogurt is another excellent option. Brands like Stonyfield Organic Plain or Nancy's Organic Nonfat Plain Yogurt offer simple, unflavored choices without added sweeteners.
Explicitly Labeled 'Zero Sugar' Products: Several major brands have introduced dedicated product lines with zero grams of added sugar. They use natural, non-caloric sweeteners like stevia, monk fruit, or allulose to provide a sweeter taste without the sugar content. Examples include Chobani Zero Sugar and Dannon Light & Fit Zero Sugar.
Dairy-Free Alternatives: For those avoiding dairy, many plant-based yogurts also offer unsweetened options. Look for products like Silk Unsweet Almondmilk Yogurt or So Delicious Zero Dairy Free Coconut Yogurt Alternative. Be sure to check the labels, as dairy-free alternatives can also have added sugars.

The Health Benefits of Zero Sugar Yogurt

Choosing zero-sugar yogurt offers significant health advantages, primarily due to the reduction of unnecessary sweeteners and increased nutrient density.

Improved Blood Sugar Control: Reducing added sugar helps prevent sharp spikes in blood glucose, making it a better option for managing blood sugar levels, especially for people with diabetes.
Supports Weight Management: The high protein content in many zero-sugar varieties, particularly Greek yogurt, promotes a feeling of fullness and satisfaction, which can help reduce overall calorie intake and support weight loss.
Enhanced Digestive Health: Yogurt with live and active cultures provides probiotics that are beneficial for gut health. By avoiding added sugar, you support the good bacteria without feeding the harmful ones that thrive on sugar.
Better Nutrient Intake: Without added sugar, you get a higher concentration of the beneficial nutrients yogurt provides, including calcium, protein, and B vitamins.

How to Flavor Your Zero-Sugar Yogurt Naturally

Plain yogurt is a versatile base that you can customize with healthy toppings to suit your taste. This allows you to control both the flavor and sweetness level without relying on processed, sugary additions.

Natural Flavor Boosters:

Fresh or Frozen Berries: Strawberries, blueberries, and raspberries add natural sweetness, fiber, and antioxidants.
Spices: A sprinkle of cinnamon, nutmeg, or pumpkin pie spice can add a warm, complex flavor.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds provide healthy fats, protein, and satisfying crunch.
Natural Sweeteners (in moderation): A small drizzle of honey or maple syrup can provide a touch of sweetness if desired.
Extracts: A few drops of vanilla or almond extract can transform the flavor profile.

Comparison of Popular Zero Added Sugar Yogurts


Brand	Type	Protein (per serving)	Added Sugar	Sweetener Used	Notes
Chobani Zero Sugar	Greek	12g	0g	Monk Fruit & Stevia	Lactose-free, multiple flavor options.
Fage Total 0% Plain	Greek	16g	0g	None	High protein, pure milk and culture taste.
Dannon Light & Fit Zero Sugar	Blended	11g	0g	Stevia	Smooth, low-calorie, available in flavors.
Siggi's Plain Skyr	Icelandic	15-16g	0g	None	Thicker texture, simple ingredients.
So Delicious Zero Dairy-Free	Dairy-Free	0-2g	0g	Monk Fruit & Erythritol	Plant-based, lower protein content.

Reading Labels: Your Checklist

When navigating the grocery store aisle, follow this checklist to ensure you're picking the healthiest option:

Check the "Added Sugars" line: On the Nutrition Facts label, confirm that the Includes Added Sugars value is 0g.
Look for "Live and Active Cultures": This indicates the presence of beneficial probiotics. The International Dairy Foods Association has a seal for qualifying products, but many excellent brands may not carry it.
Scrutinize the Ingredients List: The simpler the list, the better. Look for milk and live cultures as the primary ingredients. Avoid products with a long list of additives, artificial sweeteners, or thickeners.
Confirm the Flavor: Ensure you are picking the plain or unsweetened version, as brands often have both sweetened and unsweetened options in similar packaging.

Conclusion

Finding yogurt with zero added sugar is a simple but impactful step towards a healthier diet. The best strategy is to opt for plain, unsweetened varieties or select one of the many brands specifically formulated without added sugar. By learning to read labels and choosing natural flavorings, you can enjoy a delicious, nutrient-dense food that supports weight management, gut health, and better blood sugar control. The variety of choices—including Greek, traditional, and dairy-free options—means there's a zero-sugar yogurt out there for almost every preference, proving that healthy eating doesn't have to sacrifice flavor. For more information on the health benefits of yogurt, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

Natural sugar in yogurt is lactose, a sugar present in milk, which occurs naturally. Added sugar, on the other hand, consists of sweeteners like cane sugar, corn syrup, or fruit juice concentrate added by manufacturers to improve taste.

Yes, many lactose-free and dairy-free yogurt alternatives are available with zero added sugar. Additionally, the probiotics in some dairy yogurts help break down lactose, which may make them tolerable for some individuals with lactose intolerance.

No, all plain yogurts contain naturally occurring lactose (milk sugar). However, they do not contain added sugar, making them the most reliable choice for a zero-added-sugar option.

Look at the Nutrition Facts label for the row titled "Includes Added Sugars." A value of 0g indicates there is no added sugar. Also, check the ingredients list for keywords like corn syrup, honey, or sucrose.

Yes, products like Chobani Zero Sugar and Dannon Light & Fit Zero Sugar are sweetened with non-caloric alternatives like stevia, monk fruit, or allulose, and contain zero grams of added sugar.

Zero-sugar yogurt, particularly high-protein Greek yogurt, can support weight loss. The protein increases satiety, helping you feel fuller longer and reducing overall calorie intake.

You can add flavor and texture with fresh berries, nuts, seeds, cinnamon, or a few drops of vanilla extract. This lets you control the sweetness and avoid processed additives.

Both plain Greek and traditional yogurts can have zero added sugar. Greek yogurt is strained, resulting in higher protein and a thicker consistency, while traditional yogurt is thinner and may contain more lactose. The best choice depends on your preference for texture and protein content.