Which is the healthiest low fat yogurt?

November 10, 2025 •

4 min read

According to a 2025 review in Healthline, the healthiest yogurt options often include strained varieties like Greek yogurt and Icelandic skyr. Discovering which is the healthiest low fat yogurt can dramatically impact your nutritional intake, as the best choices are high in protein, low in added sugars, and rich in probiotics.

Quick Summary

This article compares low-fat yogurt options like Greek yogurt and Icelandic skyr, detailing their nutritional profiles to help you choose a product low in added sugar and high in protein and beneficial probiotics.

Key Points

Choose Plain: Opt for unsweetened, plain low-fat yogurt to avoid excess added sugar found in flavored versions.
Maximize Protein: Greek and Icelandic yogurts (skyr) are strained, offering significantly more protein per serving, which aids satiety and muscle repair.
Check for Probiotics: Look for "live and active cultures" on the label to ensure you are getting the digestive health benefits of beneficial bacteria.
Beware of Sweeteners: Some low-fat or low-calorie yogurts use artificial sweeteners; check ingredients if you prefer to avoid additives.
Customize with Toppings: Add fresh fruit, nuts, or seeds to plain yogurt for natural sweetness, flavor, and additional nutrients without unhealthy added sugar.
Use in Recipes: Plain low-fat yogurt can serve as a versatile, healthier substitute for ingredients like sour cream in savory dishes and dressings.
Consider Plant-Based Options: If dairy is an issue, check nutrient labels on plant-based alternatives, which can vary significantly in protein and calcium content.

Understanding Yogurt Nutrition Labels

When navigating the dairy aisle, understanding the nutrition label is key to making a healthy choice. Yogurt can be a nutritional powerhouse, but many commercial brands load their products with sugar and artificial additives. To find the healthiest low fat yogurt, prioritize three main factors: high protein, low or zero added sugars, and the presence of live and active cultures. Most low-fat yogurts are made with 1-2% milkfat, while nonfat varieties use skim milk and contain less than 0.15g fat per 100g. Strained yogurts, like Greek and Icelandic varieties, naturally concentrate protein by removing liquid whey during processing. This straining also reduces the lactose content, making these types naturally lower in carbohydrates and easier for some people with lactose intolerance to digest. Always read the label carefully and remember that opting for plain varieties is the simplest way to avoid hidden added sugars.

Comparison of the Healthiest Low-Fat Yogurt Types

Choosing between different types of low-fat yogurt involves weighing the benefits of each style. The straining process significantly alters the nutritional profile and texture of the yogurt, leading to distinct options for different health goals.

Greek Yogurt

Perhaps the most popular strained yogurt, Greek yogurt is thick, creamy, and packed with protein. The straining process removes much of the lactose and whey, concentrating the protein and resulting in a tangy flavor. It's an excellent choice for fitness enthusiasts and anyone looking for a satiating snack that keeps them full longer. Top low-fat brands often recommended include FAGE Total 0% and Oikos Triple Zero, which are praised for their high protein and lack of added sugar.

Icelandic Skyr

Even thicker and more protein-dense than Greek yogurt, Icelandic skyr is strained multiple times during its fermentation process. This creates an incredibly dense and rich texture with an even higher protein content and fewer carbs. Skyr also has a tangier taste than traditional yogurt and is a great option for supporting muscle recovery. Siggi's is a well-known brand offering nonfat and low-fat skyr options.

Traditional Low-Fat Yogurt

Unstrained traditional yogurt is thinner and milder in flavor than its Greek or Icelandic counterparts. While lower in protein, it is typically higher in calcium, which is lost during the straining of other varieties. This makes it a good option for those prioritizing calcium intake and a less tangy taste. When choosing a traditional low-fat yogurt, it's especially important to check for added sugars, as many flavored varieties can turn this healthy food into a sugary dessert.

Low-Fat Yogurt Brand Comparison Table


Brand	Yogurt Type	Added Sugar (per 5.3oz)	Protein (per 5.3oz)	Fat	Notes
Chobani Zero Sugar	Greek	0g	12g	0g	Lactose-free, sweetened with natural alternatives.
FAGE Total 0%	Greek	0g	16g	0g	Made with only milk and live cultures, very thick.
Oikos Triple Zero	Greek	0g	15g	0g	Sweetened with stevia, higher in protein.
Siggi's Nonfat Skyr	Icelandic	Low, varies by flavor	16g	0g	Nonfat and high in protein with a clean ingredient list.
Too Good & Co. Blended	Greek	2g	12g	2g	Low in sugar, available in multiple fruit flavors.

Practical Tips for Making a Healthy Choice

Beyond the headline numbers, other factors influence your yogurt's healthiness. Plain is always the best starting point, allowing you to control the ingredients and sugar levels. For natural sweetness, add fresh berries, chopped nuts, or a small drizzle of honey yourself. This approach ensures you benefit from the yogurt's probiotics and protein without an unhealthy sugar spike.

For those with dietary restrictions or sensitivities, plant-based alternatives exist, but they are not created equal. Some brands offer protein-rich non-dairy options, while others may be lower in key nutrients like calcium and protein. Always scrutinize the nutrition label to see if they are fortified with calcium and vitamins.

Another key benefit of incorporating plain low-fat yogurt into your diet is its versatility. It can be used as a healthier substitute for sour cream on tacos or in dips. It also makes a fantastic base for salad dressings or a creamy marinade for meats. The probiotics are a significant health booster, contributing to a balanced gut microbiome, which can improve digestion and bolster the immune system.

Conclusion

When selecting the healthiest low fat yogurt, the best option is typically a plain, unsweetened, and strained variety like Greek yogurt or Icelandic skyr. These options provide a potent dose of protein and beneficial probiotics without the added sugars found in many flavored products. By checking the label for low added sugar and live cultures, you can confidently choose a yogurt that supports your digestive health, weight management goals, and overall nutritional well-being. For more comprehensive information on the general benefits of yogurt, Healthline offers an excellent overview of the topic.

Frequently Asked Questions

Yes, in general, low-fat Greek yogurt is often considered healthier due to its higher protein content and lower sugar per serving compared to traditional low-fat yogurt.

Prioritize yogurts with low or no added sugars. Additionally, look for high protein content and check for the phrase "live and active cultures" to ensure it contains beneficial probiotics.

These are the beneficial probiotics, such as Lactobacillus and Bifidobacterium, used to ferment the milk. They are crucial for supporting digestive health and boosting the immune system.

Many people with lactose intolerance can tolerate yogurt better than milk because the live and active cultures help break down the lactose. For sensitive individuals, Greek yogurt and lactose-free brands like Chobani Protein are good options.

Flavored yogurts, even low-fat ones, often contain large amounts of added sugar. Choosing plain yogurt allows you to control the sweetness and add healthier, natural toppings like fresh fruit.

The healthiest low-fat yogurts, like Greek or Icelandic skyr, can contain between 15 and 20 grams of protein or more per serving. Some brands, like Oikos Pro, can offer even more.

It depends on the brand. While useful for dietary needs, many plant-based yogurts are lower in protein and calcium. Always check the nutrition label to ensure the product is fortified and meets your nutritional goals.

Icelandic skyr is often denser and has a slightly higher protein content than Greek yogurt due to more extensive straining. Both are excellent high-protein, low-fat choices, and the best option depends on your personal preference for texture and taste.