Which Yogurt Has the Lowest Amount of Sugar?

November 10, 2025 •

3 min read

According to the USDA, an average 100-gram serving of plain whole-milk yogurt contains approximately 4.7 grams of naturally occurring milk sugar. This guide will help you determine which yogurt has the lowest amount of sugar by comparing various brands and types.

Quick Summary

A comparison of plain, Greek, and other yogurt types reveals that plain, unsweetened varieties naturally contain the least amount of sugar. Options like Chobani Zero Sugar and Fage Plain Greek offer minimal sugar content, primarily from milk's natural lactose.

Key Points

Plain, Unsweetened Greek Yogurt: These varieties, like Fage Total 2% Plain and Siggi's Plain Skyr, contain the lowest natural sugar and zero added sugar.
Zero Sugar Brands: Chobani Zero Sugar and Oikos Triple Zero offer pre-sweetened options with no added sugar, using alternative sweeteners like monk fruit and stevia.
DIY Customization: The best way to control sugar is to buy plain yogurt and mix in your own fresh fruit, berries, or spices.
Check the Label: Always look at the nutrition label for the 'Added Sugars' line, as many flavored yogurts are high in sugar.
Consider All Factors: When choosing, balance low sugar with other nutritional benefits like protein content and live cultures for gut health.

Understanding Sugar in Yogurt: Natural vs. Added

When searching for the lowest-sugar yogurt, it's crucial to differentiate between naturally occurring lactose and added sugars. All dairy products contain some level of natural sugar (lactose). The lowest-sugar yogurts are typically plain and unsweetened, containing only this natural lactose. Flavored yogurts, even those with fruit, often contain significant amounts of added sweeteners like cane sugar, high-fructose corn syrup, or fruit juice concentrate. Always check the nutrition label for the 'Added Sugars' line to get an accurate picture.

Plain and Unsweetened Yogurt Options

For the absolute lowest sugar content, plain and unsweetened varieties are the best choice. This category includes both regular and Greek yogurt. The straining process for Greek yogurt removes some of the whey, which also reduces the lactose content, resulting in a product with a lower sugar count per serving than its traditional counterpart. Skyr, an Icelandic-style yogurt, is strained even further than Greek yogurt, often resulting in an even higher protein-to-sugar ratio. Brands like Siggi's are well-known for their low-sugar skyr options.

Comparison Table: Low-Sugar Yogurts (per serving)


Yogurt Brand	Type	Sugar Content	Added Sugar	Notes
Chobani Zero Sugar	Greek	0g	0g	Sweetened with monk fruit and allulose.
Fage Total 2% Plain	Greek	~5g	0g	Creamy texture, no added sugar.
Siggi's Plain Non-Fat Skyr	Icelandic	~6g	0g	Thick consistency, high protein.
Oikos Triple Zero Vanilla	Greek	0g	0g	Sweetened with stevia.
Stonyfield Organic Plain	Regular/Greek	~6-9g	0g	Options available for both styles.
Two Good Greek Yogurt	Greek	2g	0g	Offers low sugar with high protein.

The Rise of Zero-Sugar Sweetened Yogurts

For those who prefer a sweetened yogurt but want to avoid sugar, brands like Chobani Zero Sugar and Oikos Triple Zero have become popular. These products use alternative sweeteners like monk fruit, allulose, and stevia to achieve a sweet flavor profile without adding sugar or significant calories. They can be a great option for people on low-carb or keto diets, but some may prefer to avoid artificial or alternative sweeteners.

The DIY Approach: Best Way to Control Sugar

The most effective way to ensure your yogurt has the absolute lowest amount of sugar is to buy plain, unsweetened yogurt and add your own flavorings. This puts you in complete control of the ingredients. A simple mix of berries, a sprinkle of cinnamon, or a drizzle of natural honey (in moderation) can transform plain yogurt without the high sugar content found in many pre-mixed fruit varieties. You can create countless combinations and avoid the artificial additives present in some store-bought products.

Making the Healthiest Choice

When selecting a low-sugar yogurt, consider not just the sugar content but also the overall nutritional profile. Look for yogurts that contain 'live and active cultures' for probiotic benefits, and check the protein content, which is often higher in Greek and Icelandic-style yogurts. The fat content is also a factor; whole-milk varieties offer a richer texture and higher satiety, while low-fat and non-fat options are lower in calories.

Ultimately, the best choice depends on your personal taste and dietary needs. Plain, unsweetened varieties will always contain the lowest sugar and no added sugar, making them the healthiest foundation. For a pre-sweetened option, look for brands that use zero-calorie, natural sweeteners. By carefully reading labels and understanding your options, you can easily find a delicious and healthy low-sugar yogurt to fit your lifestyle.

Conclusion

For those seeking the lowest amount of sugar in yogurt, the clear winner is plain, unsweetened Greek or Icelandic-style yogurt, with brands like Fage and Siggi's offering minimal natural sugar content. Brands like Chobani Zero Sugar and Oikos Triple Zero provide excellent sweetened alternatives with no added sugars by using natural, non-caloric sweeteners. For maximum control, a plain base with your own fresh fruit or spices is the best approach. By being mindful of ingredients and checking labels, you can enjoy the many benefits of yogurt without a hidden sugar overload.

Visit Healthline for more detailed yogurt nutrition information.

Frequently Asked Questions

Yes, all dairy-based yogurt contains naturally occurring milk sugar, or lactose. However, the amount is minimal in plain, unsweetened varieties, and there are yogurts with zero added sugar.

Natural sugar in yogurt is lactose, which is present in the milk. Added sugar is any additional sweetener, like cane sugar or high-fructose corn syrup, that manufacturers add for flavor.

Plain Greek yogurt is generally lower in sugar than regular yogurt. The straining process removes some of the whey, which also reduces the lactose content, resulting in less sugar per serving.

They can be, but it depends on the ingredients. Some are genuinely low in sugar, while others may contain artificial sweeteners. Always check the nutrition label for both total and added sugars.

Brands like Chobani Zero Sugar offer yogurts with no naturally occurring or added sugar. These are achieved by using ultra-filtered milk and alternative sweeteners.

Leading brands for low-sugar yogurt include Chobani Zero Sugar, Fage Plain Greek Yogurt, Siggi's Skyr, and Two Good Greek Yogurt.

You can add flavor and sweetness to plain yogurt with fresh or frozen berries, a sprinkle of cinnamon, a drop of vanilla extract, or a small amount of honey or maple syrup for controlled sweetness.