Which yogurt brand has the least sugar? A Definitive Guide

January 6, 2026 •

4 min read

Many flavored yogurts contain as much sugar as a dessert, with some brands packing up to 20 grams per serving. Navigating the dairy aisle to find a genuinely healthy option can be a challenge, but prioritizing low-sugar alternatives is crucial for managing health and weight.

Quick Summary

This guide provides a comprehensive comparison of leading yogurt brands with low or zero sugar content. It details key nutritional facts, highlights top contenders, and offers advice on reading labels effectively for healthier choices.

Key Points

Chobani Zero Sugar: The brand's Zero Sugar line uses natural sweeteners like monk fruit and allulose, containing 0g of sugar per serving.
Plain Greek Yogurt: Unflavored Greek yogurt, such as Fage Total 0%, is one of the lowest sugar options available, as its sugar comes only from naturally occurring lactose.
Oikos Triple Zero: This high-protein, zero-added-sugar Greek yogurt is sweetened with stevia leaf extract and has no artificial sweeteners.
Read the Label: Check for 'added sugars' on the nutrition facts panel, not just total sugar, to find the healthiest options.
DIY Flavors: Adding your own fresh fruit, berries, or cinnamon to plain yogurt gives you complete control over sugar content.
Check for Sweeteners: Some 'zero sugar' yogurts use non-nutritive sweeteners like stevia, while plain varieties contain no sweeteners at all.

Decoding the Yogurt Aisle: Natural vs. Added Sugar

The yogurt aisle can be a minefield of sugar, with many flavored varieties containing as much sweetener as a candy bar. To find a truly healthy option, it's critical to understand the difference between natural sugar and added sugar. Yogurt naturally contains lactose, a milk sugar. Plain, unsweetened yogurt will list this natural sugar on its nutrition label, but it is not the same as the added sugars (like high-fructose corn syrup) found in many flavored products. Looking for options with minimal to zero added sugar is the primary goal for those seeking the least sugary yogurt.

Top Zero and Low-Sugar Yogurt Brands

Chobani Zero Sugar

Chobani's Zero Sugar line is a top contender, boasting 0g of sugar per 5.3-ounce cup. This is achieved by sweetening the Greek yogurt with monk fruit extract and allulose. It remains high in protein and lactose-free, making it a popular choice for those watching their sugar intake closely, including those on keto or diabetic-friendly diets.

Oikos Triple Zero

Oikos Triple Zero lives up to its name with zero added sugar, zero artificial sweeteners, and zero fat. It’s a high-protein Greek yogurt that is sweetened with stevia leaf extract. At 15 grams of protein and 90 calories per 5.3-ounce serving, it provides excellent nutritional value.

Fage Total 0% Plain

For those who prefer a more traditional, unsweetened flavor, Fage Total 0% Plain is an excellent choice. Made with just two ingredients, milk and live active cultures, it contains no added sugars. The only sugar present is the naturally occurring lactose. It offers a thick, creamy texture and 16 grams of protein per 5.3-ounce cup.

Too Good & Co. Blended

Too Good & Co. offers a low-sugar blended yogurt with just 2 grams of sugar per 5.3-ounce cup. It uses stevia for a touch of natural sweetness and delivers 12 grams of protein. This is a solid option for those who want a lightly sweetened yogurt without the artificial ingredients.

Siggi's Icelandic Skyr

Siggi's Icelandic-style skyr is known for its high protein and low sugar content. Their plain variety is a standout, containing only the minimal, naturally occurring sugar from milk. For those who can tolerate a small amount of added sugar, some of Siggi's flavored options are still lower than many conventional brands.

Comparison of Leading Low-Sugar Yogurts


Yogurt Brand	Serving Size	Sugar (g)	Added Sugar (g)	Protein (g)	Sweetener
Chobani Zero Sugar	5.3 oz	0	0	12	Monk Fruit, Allulose
Oikos Triple Zero	5.3 oz	~7*	0	15	Stevia Leaf Extract
Fage Total 0% Plain	5.3 oz	5	0	16	None
Siggi's Plain Skyr	5.3 oz	~7*	0	16	None
Too Good & Co. Blended	5.3 oz	2	0	12	Stevia

*Note: The sugar content in plain Greek/Skyr yogurts is naturally occurring lactose.

How to Choose the Healthiest Low-Sugar Yogurt

To make an informed decision at the grocery store, consider the following tips:

Read the Label Carefully: Don't just look at the sugar grams. Check the ingredients list for terms like cane sugar, fruit puree, and other sweeteners. Opt for brands with 'no added sugar.'
Start with Plain: Always default to plain, unsweetened yogurt. This gives you a blank canvas that you can control. Add your own fresh or frozen fruit, a sprinkle of cinnamon, or a small amount of honey to taste.
Prioritize High Protein: Yogurts with a higher protein content, like Greek or Icelandic varieties, can help you feel full and satisfied for longer, reducing the temptation for sugary snacks.
Consider Gut Health: Look for brands that specify 'live and active cultures' or added probiotics, which offer digestive benefits.

Benefits of Choosing Low-Sugar Yogurt

Switching to low or zero-sugar yogurt offers several health advantages. Beyond simply reducing your overall sugar intake, these benefits include:

Better Weight Management: High-protein, low-sugar yogurts increase satiety and help reduce cravings for processed carbohydrates.
Improved Blood Sugar Control: Minimizing added sugars helps prevent blood sugar spikes, which is particularly important for individuals with diabetes or pre-diabetes.
Enhanced Gut Health: The live cultures in quality yogurt support a healthy gut microbiome, which is linked to better digestion and a stronger immune system.
Reduced Inflammation: Excess sugar in the diet is associated with inflammation. A lower-sugar diet can help reduce this inflammation.

Conclusion

While the market is flooded with high-sugar yogurt options, a significant number of brands are committed to producing low or zero-sugar alternatives that are both delicious and healthy. Based on a review of current products, Chobani Zero Sugar and Oikos Triple Zero consistently rank among the lowest in sugar for flavored and sweetened varieties. However, for the absolute least sugar, your best bet is a plain, unsweetened Greek or Icelandic yogurt like Fage Total 0%. By understanding the difference between natural and added sugars and reading labels, you can confidently choose a yogurt that supports your health goals. For further information, consider consulting resources like WebMD's guide on the Health Benefits of Yogurt.

Frequently Asked Questions

Total sugar includes all sugars in the product, including naturally occurring ones like lactose in milk. Added sugars are sweeteners that have been added during processing. When choosing a yogurt, focus on minimizing the amount of added sugar.

Plain, unsweetened Greek or Icelandic Skyr yogurt is typically the lowest in sugar. Its sugar content is naturally occurring lactose and is generally much lower than flavored yogurts.

Sugar-free yogurts are not inherently bad, but it depends on the sweeteners used. Some use artificial sweeteners, which some people prefer to avoid. Naturally sweetened zero-sugar yogurts, like those with monk fruit or stevia, are a popular choice.

Yes. Flavored yogurts often contain excessive amounts of added sugar. By starting with plain yogurt and mixing in your own fresh or frozen fruit, you can control the sugar content completely.

Instead of pre-sweetened yogurts, consider adding natural sweeteners like fresh berries, peaches, or mashed banana. A sprinkle of cinnamon, a dash of vanilla extract, or a small drizzle of honey or maple syrup can also enhance the flavor.

Skyr is a thick, protein-rich Icelandic-style yogurt. Like Greek yogurt, it is strained to remove whey, resulting in a dense product that is naturally high in protein and low in sugar, as exemplified by brands like Siggi's.

Yes, choosing low-sugar yogurt can support weight loss. The high protein content in many low-sugar options, particularly Greek yogurt, increases satiety and helps reduce overall calorie intake.