Which is the Lowest Fat Yogurt? A Guide to Zero Fat Dairy

November 10, 2025 •

4 min read

According to the USDA, nonfat yogurt contains less than 0.5 grams of fat per serving, making it the lowest fat yogurt available on the market. Understanding the different types of yogurt and their fat content is key for anyone aiming to manage their weight or improve heart health.

Quick Summary

A comparison of yogurt types reveals nonfat yogurt, specifically Greek and Icelandic varieties, contains the least fat. The fat content is determined by the milk used and subsequent straining process. Reading nutrition labels is crucial to identify truly low-fat options, as flavorings often add sugar and calories. Health benefits of low-fat yogurt include supporting gut health and weight management.

Key Points

Nonfat Yogurt is the Lowest in Fat: Nonfat yogurt contains less than 0.5 grams of fat per serving, making it the lowest fat option available.
Icelandic Skyr and Nonfat Greek Yogurt are Low Fat and High Protein: Strained yogurts like Icelandic skyr and nonfat Greek yogurt offer a very high protein content alongside an ultra-low fat profile.
Prioritize Plain and Unsweetened Versions: Many flavored low-fat yogurts compensate for taste with high amounts of added sugar, increasing calorie count. Opt for plain versions to avoid this.
Read Labels to Avoid Added Sugars: A truly low-sugar yogurt should have natural sugars from lactose (around 6-8g per 100g). Higher numbers indicate added sweeteners.
Use Low-Fat Yogurt as a Healthy Substitute: Nonfat Greek yogurt is a versatile cooking ingredient that can replace higher-fat dairy products like sour cream, mayonnaise, and cream cheese.
Check for 'Live and Active Cultures': For maximum gut health benefits, choose nonfat yogurts containing beneficial probiotics.

Understanding Yogurt Fat Content

Yogurt is a popular dairy product known for its creamy texture and tangy flavor, created by the bacterial fermentation of milk. The fat content of yogurt is directly tied to the type of milk used in its production, as well as the processing methods. When manufacturers use skim milk, the result is a nonfat or fat-free product. Conversely, whole milk is used for full-fat yogurt. Many popular commercial brands offer a range of products, with low-fat and nonfat varieties being widely available.

It is important to remember that not all 'low-fat' or 'nonfat' yogurts are created equal, especially once flavorings are added. Many flavored versions compensate for the loss of fat with added sugars to improve taste. This can significantly increase the overall calorie count and negate some of the health benefits. For this reason, plain, unsweetened low-fat or nonfat yogurt is often the healthiest choice. Consumers can add their own natural sweeteners, like fresh fruit or a drizzle of honey, to control sugar intake.

The Lowest Fat Yogurt Options: Strained vs. Regular

The straining process is a key differentiator in yogurt production and directly impacts its nutritional profile. Traditional Greek and Icelandic skyr yogurts are strained to remove the liquid whey, resulting in a much thicker, higher-protein product. This concentration also affects the fat and calcium levels. When made from fat-free milk, these strained varieties become some of the lowest fat, highest protein yogurts available.

Nonfat/Fat-Free Yogurt: This is the category containing the absolute lowest fat content, with typically less than 0.5 grams of fat per serving, according to USDA guidelines. This can be found in both regular and Greek-style preparations. Brands like Fage Total 0%, Oikos Triple Zero, and some Chobani non-fat varieties are well-known examples.
Icelandic Skyr: A traditional Icelandic yogurt known for its exceptionally thick, creamy texture and very high protein content. When made with skim milk, it is virtually fat-free and a robust option for those seeking a nutrient-dense, low-fat snack.
Low-Fat Yogurt: While not as low as nonfat, low-fat yogurt still represents a healthy choice with a significantly reduced fat profile compared to full-fat versions. Brands may market this as 1% or 2% milkfat. It's crucial to check labels for added sugars, as some low-fat options can contain more sugar than their full-fat counterparts.
Plant-Based Yogurt: For those avoiding dairy, plant-based options exist. However, their fat content varies greatly depending on the base ingredient. Coconut-based yogurts, for example, tend to be high in saturated fat. Almond or soy-based options might be lower, but it is always necessary to check the specific product label. These are not dairy yogurts, but are an alternative for those seeking a low-fat option.

Reading Nutrition Labels for the Lowest Fat Yogurt

Choosing the healthiest yogurt involves more than just looking for the 'nonfat' label. Many flavored options are loaded with added sugars, which can undermine weight management goals. The best strategy is to opt for plain, unsweetened nonfat yogurt and add your own natural ingredients. When comparing brands, pay attention to the "Sugars" line on the nutrition panel. Plain yogurt will naturally contain around 6-8 grams of sugar per serving from lactose. Anything significantly higher indicates added sugars.

Look for the following on the label:

Serving Size: To ensure an accurate comparison, always check the serving size, which can vary between brands.
Total Fat: This is the most direct indicator. Aim for 0 grams in nonfat varieties.
Added Sugars: Be cautious of high sugar content, especially in fruit-flavored or sweetened versions.
Protein: Higher protein content, often found in Greek and Icelandic yogurts, can promote satiety.
Live and Active Cultures: This indicates the presence of beneficial probiotics, which support gut health.

Comparison Table: Yogurt Types and Fat Content


Yogurt Type	Typical Fat Content (per 100g)	Protein Concentration	Added Sugar Risk	Suitable For
Nonfat/Fat-Free	< 0.5g	Medium to High (especially strained)	Low (Plain) / High (Flavored)	Low-calorie, high-protein diets
Low-Fat (1-2%)	1g - 2g	Medium	Low (Plain) / High (Flavored)	Balanced diet, lower fat intake
Greek (Nonfat)	< 0.5g	Very High	Low (Plain) / High (Flavored)	High-protein diets, satiety
Icelandic Skyr	< 0.5g	Extremely High	Low (Plain) / High (Flavored)	Maximum protein, very low fat
Whole Milk	3.3g or more	Medium	Varies by brand	Higher fat intake, keto diets

Culinary Uses for the Lowest Fat Yogurts

The lowest fat yogurts, especially plain Greek and skyr, are incredibly versatile in the kitchen. Their thick, creamy consistency makes them an excellent, healthy substitute for higher-fat dairy products like sour cream, mayonnaise, and cream cheese.

Dips and Sauces: Create healthy dips by mixing nonfat Greek yogurt with herbs, spices, and shredded cucumber for a quick tzatziki.
Marinades: The acidity of plain yogurt helps tenderize meat, making it an excellent base for marinades. Add lemon juice, garlic, and your favorite spices for a flavorful marinade for chicken or lamb.
Smoothies: A scoop of nonfat Greek or skyr yogurt adds a significant protein boost and creaminess to any smoothie recipe.
Baking: Use nonfat yogurt to replace oil or butter in muffins and quick breads to reduce fat content.
Toppings: Dollop plain nonfat yogurt on a baked potato, chili, or stew as a lighter alternative to sour cream.

Conclusion

When seeking the lowest fat yogurt, nonfat varieties are the clear winners. Icelandic skyr and nonfat Greek yogurt offer the lowest fat content along with the highest protein density, making them excellent choices for health-conscious consumers. However, vigilance in checking nutrition labels for added sugars is paramount, especially when choosing flavored options. By opting for plain, unsweetened nonfat yogurt, you can enjoy all the benefits of this healthy dairy food while maintaining full control over your sugar intake. This strategic choice supports various dietary goals, from weight management to improved digestive and heart health, without compromising on flavor or nutritional value.

Frequently Asked Questions

Brands known for low-fat and nonfat options include Fage (Total 0%), Oikos (Triple Zero), Chobani (Non-Fat Plain), Icelandic Provisions Skyr, and Siggi's Nonfat Skyr. Always check the nutrition label, as product formulations can vary.

Yes, fat-free plain yogurt can be a very healthy option, providing high protein, calcium, and probiotics with minimal fat. However, the healthiness depends on the added sugar content, which is often high in flavored varieties.

Nonfat, or fat-free, yogurt must contain less than 0.5 grams of fat per serving, while low-fat yogurt can contain up to 3 grams of fat per serving. Both are significantly lower in fat than whole-milk or full-fat yogurt.

Yes, low-fat and especially nonfat Greek or skyr yogurt are excellent for cooking. They can be used as a healthier substitute for sour cream, mayonnaise, and cream in a variety of recipes, from sauces to baked goods.

The fat content of dairy-free yogurts varies depending on the base ingredient. Coconut-based yogurts are typically high in saturated fat, while almond or soy-based options can be lower. Always check the nutrition label for specific fat information.

Greek yogurt is strained to remove the liquid whey, which concentrates the protein content and gives it a thicker consistency. When this process starts with fat-free milk, the result is a product with both very high protein and very low fat.

Yes, most low-fat and nonfat yogurts contain probiotics, or live and active cultures. These beneficial bacteria support gut health and digestion. You can confirm their presence by checking for the "Live and Active Cultures" seal on the packaging.

Low-fat, and particularly high-protein nonfat Greek yogurt, can be beneficial for weight loss. Its high protein content promotes satiety, helping to reduce overall calorie consumption.