What Yogurt Has the Lowest Sugar Content? A Guide to Healthy Choices

December 3, 2025 •

4 min read

According to a 2018 study, natural and Greek yogurts have dramatically lower sugar content than their fruit-flavored and organic counterparts, making them the top choice for minimal sugar intake. Determining what yogurt has the lowest sugar content requires careful label reading to distinguish between naturally occurring lactose and added sweeteners. This guide will walk you through the top options and provide the knowledge you need to make the healthiest selection.

Quick Summary

This guide details how to identify the lowest sugar yogurt options by examining brand differences, straining methods, and reading nutrition labels. It compares popular dairy and plant-based choices, explains the difference between natural and added sugars, and offers tips for creating delicious, low-sugar yogurt meals at home.

Key Points

Plain Yogurt is Lowest in Sugar: Unsweetened, plain dairy yogurt, such as Greek or skyr, contains only naturally occurring milk sugars (lactose), averaging around 5 grams per 100g serving.
Straining Reduces Sugar: Greek and Icelandic yogurts are strained to remove whey, a liquid containing lactose, which results in a lower overall sugar and carb count compared to regular yogurt.
Check the 'Added Sugars' Label: Modern nutrition labels separate 'Total Sugars' from 'Added Sugars'. Look for products with 0 grams of added sugar or minimal amounts to make a healthier choice.
Zero Sugar Options Use Alternative Sweeteners: Brands like Chobani Zero Sugar and Oikos Triple Zero contain no sugar and use natural, non-caloric sweeteners such as monk fruit or stevia.
Create Your Own Flavors: To control sugar intake, purchase plain yogurt and mix in your own ingredients like fresh berries, nuts, or a dash of cinnamon instead of buying pre-flavored varieties.
Dairy-Free Variations Exist: For those with dairy sensitivities, plant-based alternatives like Forager Project or Kite Hill offer unsweetened varieties with very low sugar content.
Not All Low-Fat is Low-Sugar: Be cautious of yogurts labeled 'low-fat' or 'light', as some brands add extra sugar to compensate for the lost flavor from fat.

Plain and Unsweetened Is Always Best

To find the yogurt with the lowest sugar content, a simple rule of thumb is to look for plain, unsweetened varieties. Any yogurt made from milk will contain some natural sugar in the form of lactose. However, plain versions have no sugar added during processing, which can significantly reduce the overall sugar count compared to flavored alternatives. The total sugar in a plain dairy yogurt typically hovers around 5 grams per 100-gram serving, all of which is naturally occurring.

The Impact of Yogurt Style

Beyond just being plain, the style of yogurt plays a crucial role in its sugar content. This is primarily due to the straining process that removes whey, which contains lactose.

Greek Yogurt: This style is strained to remove excess whey, resulting in a thicker, tangier yogurt with higher protein and lower sugar than traditional, unstrained yogurt. A plain, low-fat Greek yogurt might have as little as 6 grams of naturally occurring sugar per a 5.3-ounce serving.
Icelandic Skyr: An even more intensely strained product than Greek yogurt, skyr has an ultra-thick consistency and is even higher in protein and lower in sugar. Plain versions often contain very little sugar and have a slightly more acidic flavor profile than Greek yogurt.

Reading Labels for Added Sugar

With new nutrition labels, it's easier than ever to spot and avoid added sugars. Instead of just showing a total sugar count, the label now breaks out "Added Sugars" separately.

Total Sugars: This figure includes both natural sugars (lactose) and added sugars.
Added Sugars: This specific line item reveals any sweeteners added during manufacturing, such as cane sugar, honey, fruit juice concentrate, or corn syrup.

If the yogurt has a fruit flavor but zero added sugar, it is likely sweetened with alternative, non-nutritive sweeteners like stevia, monk fruit, or allulose. Reading the ingredients list can also confirm the source of sweetness.

Top Brands for Low and Zero Sugar Yogurt

Several brands stand out in the low-sugar category, offering options for different dietary needs and preferences.

Chobani Zero Sugar: Made with ultra-filtered milk, this Greek yogurt is designed to be lactose-free with 0 grams of sugar. It uses natural sweeteners like monk fruit and allulose.
Oikos Triple Zero: A popular choice that provides zero grams of sugar, zero artificial sweeteners, and zero fat. It is sweetened with stevia leaf extract.
FAGE Total Plain: A consistently reliable option, FAGE offers several plain Greek yogurt varieties with no added sugar, allowing you to control the sweetness yourself.
Icelandic Provisions Plain Skyr: This skyr contains no added sugars, relying on its natural, tangy flavor.
Forager Project Unsweetened Plain Cashewgurt: For a dairy-free, plant-based alternative, this unsweetened option made from cashews has minimal sugar content, with the final total dependent on flavor.
Two Good & Co. Blended: This Greek yogurt has an impressive 2 grams of sugar per serving, making it one of the lowest-sugar flavored options available.

Comparison Table: Low-Sugar Yogurt Options


Feature	Plain Greek Yogurt	Icelandic Skyr	Zero Sugar Greek Yogurt	Dairy-Free Unsweetened	Flavored Low-Sugar Greek
Straining	Strained to remove whey	More heavily strained than Greek	Strained and ultra-filtered	Not strained (often thickened with gums)	Strained to remove whey
Typical Sugar (per 5.3 oz)	~6g (natural)	~3-4g (natural)	0g (alternative sweeteners)	~1-3g (natural/no sugar added)	~2-7g (natural + minimal added)
Key Brands	FAGE Total, Stonyfield Organic	Icelandic Provisions, Siggi's	Chobani Zero Sugar, Two Good & Co., Oikos Triple Zero	Forager Project, Kite Hill	Chobani Less Sugar, Siggi's Lower Sugar
Protein Content	High	Very High	High	Varies (often lower)	High
Flavor Profile	Tangy, rich, creamy	Thick, tart	Sweetened, smooth	Mild, creamy	Sweet and fruity
Best For	Controlling your own ingredients, high protein	Maximum protein and low sugar	Those avoiding all sugar and artificial sweeteners	Vegans, dairy intolerance	Convenient low-sugar snack

How to Create Your Own Low-Sugar Yogurt Combos

By starting with a plain, low-sugar base, you can control the ingredients and create delicious, healthy variations. This is especially useful for those with specific dietary goals, such as managing diabetes or weight.

Here are some ideas for jazzing up plain yogurt:

Fresh Berries: Add strawberries, blueberries, or raspberries for natural sweetness, fiber, and antioxidants.
Nuts and Seeds: Mix in almonds, walnuts, chia seeds, or flax seeds for healthy fats and extra fiber that help with satiety.
A Drizzle of Natural Sweetener: If you need a touch more sweetness, a tiny amount of honey or maple syrup is preferable to highly processed fruit-on-the-bottom versions.
Cinnamon or Vanilla: A sprinkle of cinnamon or a dash of pure vanilla extract can add a perception of sweetness without any sugar.
Spiced Yogurt: For a savory twist, mix plain Greek yogurt with cucumber, dill, and garlic for a homemade tzatziki dip.

Conclusion

For the lowest sugar content, unsweetened and plain versions of Greek or Icelandic yogurts are your best options, as they primarily contain only natural milk sugar. For those seeking zero sugar, products sweetened with natural alternatives like stevia or monk fruit are available. The key is to check the nutrition facts panel for the "Added Sugars" line and to examine the ingredients list for sweeteners and fillers. By choosing a plain base and adding your own fruits and toppings, you gain complete control over your sugar intake while still enjoying a delicious, probiotic-rich snack.

Frequently Asked Questions

Unsweetened, plain Greek yogurt and Icelandic skyr have the lowest amount of naturally occurring sugar. They are strained during production, which removes much of the lactose found in the whey, resulting in a product with a lower sugar count and higher protein concentration.

Check the Nutrition Facts label on the yogurt's packaging. The label now distinguishes between "Total Sugars" and "Added Sugars." The "Added Sugars" line will indicate exactly how much sugar has been added during processing.

Yogurt with zero grams of sugar can be a healthy option, as it contains no added sugars. However, check the ingredients list to see how it is sweetened. Most use natural, non-caloric sweeteners like stevia or monk fruit, which are generally considered safe.

Yes, many brands now offer low-sugar dairy-free yogurts made from alternatives like almond milk, cashew milk, or coconut milk. Be sure to select the "unsweetened" variety, as flavored versions often contain added sugars.

When fat is removed from yogurt to make it 'low-fat' or 'fat-free', manufacturers sometimes add large amounts of sugar to replace the flavor and texture lost. This is why it's crucial to check the added sugar content and not rely solely on 'low-fat' claims.

The healthiest way to sweeten plain yogurt is by adding natural ingredients yourself. Fresh or frozen berries, a sprinkle of cinnamon, a drop of vanilla extract, or a small amount of honey or maple syrup can provide flavor with minimal added sugar.

Not all, but many fruit-flavored yogurts contain significant amounts of added sugar. Some brands now offer lower-sugar fruit options or use alternative sweeteners. Your safest bet is to choose plain yogurt and add your own fresh fruit.