Which Plain Yogurt Has the Least Amount of Sugar?

January 6, 2026 •

4 min read

Naturally occurring lactose gives all plain yogurts some sugar, typically around 5 grams per 100 grams, but different brands and styles vary significantly based on processing and milk fat content. Choosing the right option for a low-sugar diet requires careful label reading to understand the difference between naturally occurring milk sugar and added sweeteners.

Quick Summary

This article explores plain yogurt brands and varieties, comparing their sugar content to help consumers find the lowest-sugar options. It covers key factors affecting sugar levels, including yogurt type and processing, and offers practical tips for selecting healthier alternatives.

Key Points

Check the Label: Always read the nutrition label to see the total sugar content, not just 'added sugars.'
Choose Strained Varieties: Greek and Icelandic (Skyr) yogurts are naturally lower in sugar because the straining process removes most of the whey and lactose.
Consider Zero Sugar Options: Brands like Chobani offer 'Zero Sugar' Greek yogurt, achieved through advanced filtering techniques.
DIY Sweetening: The best way to control sugar is to buy unsweetened plain yogurt and add your own fresh fruit or natural sweeteners.
Look for Probiotics: The presence of 'live and active cultures' is a key indicator of a healthy, beneficial yogurt.
Avoid 'Greek-Style' Labels: These products can sometimes contain thickeners instead of being properly strained, potentially altering their nutritional profile.
Not All Plain Yogurts are Equal: Sugar content can vary widely between different plain yogurt brands based on their milk type and processing.

Understanding Sugar in Plain Yogurt

Before diving into specific brands, it is important to understand where the sugar in plain yogurt comes from. All dairy products contain a naturally occurring sugar called lactose. The fermentation process that turns milk into yogurt converts some of this lactose into lactic acid, which gives yogurt its characteristic tangy flavor. This process is why yogurt typically has slightly less sugar than the milk it's made from, but it never reaches a true zero-sugar state naturally. Added sugars, such as sucrose, corn syrup, or honey, are not present in plain yogurt, but reading labels is still crucial as many brands market sweetened products as 'plain' when they are not. The least amount of sugar is therefore found in plain varieties of yogurt that are the most strained.

Comparison of Low-Sugar Plain Yogurts

To find the yogurt with the least sugar, you should focus on styles like Greek and Icelandic (Skyr), which are strained to remove a significant portion of the whey, along with some of the naturally occurring lactose. Brands have also introduced new products specifically designed to be zero-sugar by using advanced filtering and fermentation techniques.

The Best of the Best: Zero and Very Low Sugar Options

For those seeking the absolute lowest sugar count, certain brands stand out. Chobani Zero Sugar Greek Yogurt is a top contender, containing 0g of sugar per serving, and is lactose-free. This is achieved by using natural fermentation processes and sometimes adding alternative sweeteners. Another strong option is Icelandic Provisions Plain Skyr, which contains around 5-6g of naturally occurring sugars per serving with no added sweeteners. Fage Total 0% and 2% Plain Greek Yogurts are also excellent, often reporting 5g or less of naturally occurring sugar per container and no added sugars. Siggi's Lower Sugar Skyr is another Icelandic-style option prized for its low sugar and high protein content.

Regular Plain Yogurts: How They Compare

Traditional plain yogurts, while still a healthy choice over sweetened versions, will have a higher sugar content than their Greek or Icelandic counterparts. This is because they are not strained as heavily, leaving more whey and lactose behind. A standard 6-ounce serving of regular plain yogurt can have anywhere from 8 to 15 grams of total sugar, all from naturally occurring lactose. Brand comparisons, such as Yoplait Plain Nonfat (13g sugar) versus Fage Plain Nonfat (5g sugar), highlight the importance of reading nutrition labels closely.

Table: Plain Yogurt Sugar Comparison (Per Serving)

How to Find the Healthiest Plain Yogurt

Beyond just sugar content, there are other factors to consider when choosing a plain yogurt. Look for products that list live and active cultures on the label, which indicates the presence of beneficial probiotics for gut health. The milk source also matters; opting for organic or grass-fed options can be beneficial. Consider the overall nutrition profile, including protein and fat content, to find a yogurt that fits your dietary needs. The straining process for Greek and Icelandic yogurts not only reduces sugar but also concentrates protein, making them an excellent choice for those seeking a more filling snack. Ultimately, the healthiest option is one without added sugars, providing maximum nutritional benefits with minimal processing.

Conclusion: Making the Right Choice

When searching for the plain yogurt with the least amount of sugar, the clear winners are strained varieties like Greek and Icelandic Skyr, and especially those specifically labeled 'zero sugar.' These products provide a high-protein, low-lactose base without any added sweeteners. Always read the nutrition label and ingredient list carefully, as even plain yogurts can have varying levels of natural sugar. For a guaranteed low-sugar experience, start with a zero-sugar Greek yogurt or plain Icelandic Skyr and add your own fruit or other natural flavorings. This allows for total control over the sugar content while enjoying the benefits of probiotics and protein.

Best Practices for Choosing Low-Sugar Yogurt

Read the nutrition facts: Compare the 'Sugars' line on the label, paying attention to the total amount, not just 'Added Sugars.'
Consider the type: Greek and Icelandic yogurts are generally lower in natural sugar due to the straining process.
Check the ingredient list: A simple list with just milk and live active cultures is ideal for plain yogurt.
Avoid impostors: Watch out for 'Greek-style' products that may use thickeners instead of straining, which may affect nutrition.
Look for live cultures: The presence of live and active cultures is beneficial for digestive health.
Sweeten it yourself: Buy plain, unsweetened yogurt and add fresh fruit, a touch of honey, or a natural sweetener to control sugar levels.
Don't assume low-fat is low-sugar: Many low-fat and fat-free yogurts compensate for taste with extra sugar.
Choose organic or grass-fed: These options can provide higher quality nutrients.

Frequently Asked Questions

Yes, all dairy-based plain yogurt contains some sugar in the form of naturally occurring lactose. The amount varies depending on the type of yogurt and the manufacturing process.

Naturally occurring sugar is lactose, which is present in the milk used to make yogurt. Added sugar is any sweetener, like sucrose or corn syrup, that a manufacturer adds to the product for flavor. For plain yogurt, all sugar is naturally occurring.

Yogurts that are strained, like Greek and Icelandic (Skyr), have less sugar. The straining process removes the whey, which contains a portion of the lactose, resulting in a product with a lower sugar count.

Brands like Chobani Zero Sugar, Fage Total 0% Plain, and Icelandic Provisions Plain Skyr are known for their very low or zero sugar content due to specialized processing.

Some zero sugar yogurts are sweetened with non-nutritive sweeteners like monk fruit or stevia. It is always important to check the ingredient list to confirm how a zero sugar claim is achieved.

The fat content does not significantly impact the natural sugar content. However, when choosing yogurt with flavorings, nonfat options often have higher amounts of added sugar to compensate for lost flavor.

Not necessarily. While they are lactose-free, some plant-based yogurts use thickeners and added sugars to improve texture and flavor. It is essential to read the labels carefully, just as with dairy yogurts.