Which yogurts have the least amount of sugar?

December 2, 2025 •

4 min read

According to a study on the nutritional content of yogurts, plain or natural Greek yogurts have dramatically lower sugar content than their fruit-flavored or sweetened counterparts. Choosing yogurts with the least amount of sugar is a smart way to reduce your intake of added sugars while still enjoying this protein-rich, probiotic-packed food.

Quick Summary

This article details how to identify yogurts with minimal sugar by focusing on unsweetened varieties like plain Greek and Icelandic skyr. It explains the difference between natural lactose and added sugars, offers brand comparisons, and provides tips for naturally sweetening yogurt at home.

Key Points

Start with Plain, Unsweetened: The absolute lowest sugar yogurts are plain, containing only naturally occurring lactose, typically around 4-6g per 100g.
Choose Strained Yogurts: Greek and Icelandic yogurts are strained to remove whey, resulting in higher protein and lower sugar content than regular yogurt.
Read the Label for Added Sugars: Always check the 'Added Sugars' line on the nutrition panel to ensure your choice contains 0g of added sugar.
DIY Your Flavorings: Add natural sweetness with fresh fruit, nuts, seeds, or spices instead of relying on heavily sweetened commercial flavors.
Consider Plant-Based Options: Many unsweetened almond or oat-based yogurts can offer a lower sugar alternative, but always check the label, as some are high in sugar.
Beware of Low-Fat Flavored Varieties: Low-fat flavored yogurts often contain high amounts of added sugar to compensate for flavor, so don't assume they are healthy just because they are low in fat.
Enjoy Health Benefits: Selecting low-sugar yogurt supports better blood sugar control, weight management, and dental health.
Look for Live Cultures: Ensure your chosen yogurt contains 'live and active cultures' to reap the gut-health benefits of probiotics.

Plain and Unsweetened Yogurts: The Clear Low-Sugar Choice

The most effective way to find a yogurt with minimal sugar is to start with plain, unsweetened varieties. Any yogurt will contain some natural sugar in the form of lactose, which is typically around 4–6 grams per 100 grams. Any sugar content listed beyond this baseline is almost certainly from added sugars. Many flavored yogurts, even those marketed as 'healthy' or 'low-fat,' can contain as much sugar as a scoop of ice cream. By opting for plain yogurt, you gain full control over the sugar content by adding your own sweeteners, if any at all.

Understanding the Types of Low-Sugar Yogurt

Not all plain yogurts are created equal. The straining process used to create certain types, like Greek and Icelandic skyr, removes a significant amount of the lactose (milk sugar), resulting in a product that is both higher in protein and lower in carbohydrates and sugar.

Plain Greek Yogurt: Strained to remove whey, this yogurt has a thicker consistency and lower sugar content than regular yogurt. Brands like Fage Total 0% and Chobani Plain Nonfat are excellent examples of minimal-sugar options.
Icelandic Skyr: This is a very thick, high-protein, and low-sugar yogurt, often strained longer than Greek yogurt. Siggi's is a popular brand that offers low-sugar options.
Unsweetened Plant-Based Yogurt: For those avoiding dairy, unsweetened options made from alternatives like almond, coconut, or oat milk are available. While some plant-based yogurts contain added sugars, plain varieties from brands like Forager Project or Kite Hill are excellent choices. A nutritional comparison study noted that plant-based yogurts can have significantly less total sugar than dairy yogurts.

Brand-Specific Low-Sugar Yogurt Options

Comparison Table: Low-Sugar Yogurt Brands


Brand	Type	Fat Content	Sugar per Serving*	Key Feature
Fage Total 0%	Greek	Nonfat	~4-6g	High protein, creamy texture
Chobani Plain	Greek	Nonfat	~6g	Classic Greek, widely available
Siggi's	Skyr (Icelandic)	Nonfat/Lowfat	~6-10g	High protein, very thick
Oikos Triple Zero	Greek	Nonfat	0g Added	Sweetened with stevia, no added sugar
Kite Hill	Almond-Based	Varies	Varies	Dairy-free, requires label check

*Sugar content can vary by flavor and formulation. Plain, unsweetened varieties are always the lowest. The listed figures are typical for unsweetened options based on a standard serving size.

Reading Labels: How to Spot Hidden Sugar

When navigating the yogurt aisle, becoming a label detective is essential to finding which yogurts have the least amount of sugar. Always check the nutrition facts panel and the ingredient list.

Look for 'Added Sugars': The Nutrition Facts label now distinguishes between naturally occurring sugars (like lactose) and added sugars. Your goal is to find a yogurt with 0g of added sugar.
Scan the Ingredients List: Ingredients are listed in order of prevalence. If sugar, cane sugar, honey, agave nectar, or high-fructose corn syrup appears near the top, the yogurt likely contains a significant amount of added sugar.
Be Wary of Low-Fat Flavored Options: Many low-fat or 'light' yogurts compensate for the lack of fat by adding substantial amounts of sugar to maintain flavor. It is a common misconception that all low-fat options are healthier. Some can contain upwards of 20g of sugar per serving.

DIY Flavoring: Taking Control of Your Sugar Intake

Choosing plain, low-sugar yogurt doesn't mean you have to sacrifice flavor. You can easily add natural, healthy ingredients at home to create a delicious and satisfying snack without the excessive sugar.

Fresh Fruit: Add your own fresh berries, sliced peaches, or bananas. This not only adds natural sweetness but also fiber, which is often missing from yogurt.
Nuts and Seeds: A sprinkle of walnuts, almonds, or chia seeds provides healthy fats and fiber, which increases satiety and adds a satisfying crunch.
Spices: A dash of cinnamon, nutmeg, or a few drops of vanilla extract can enhance flavor without adding any calories or sugar.
Natural Sweeteners (in moderation): For those who prefer a bit more sweetness, a small drizzle of honey or maple syrup is a healthier alternative than the high amounts of refined sugar found in store-bought flavored yogurts.

Health Benefits of Low-Sugar Yogurt

Choosing low-sugar yogurt is a powerful step toward a healthier diet, offering several key advantages:

Better Blood Sugar Control: Avoiding high-sugar yogurts helps prevent spikes in blood sugar, which is particularly beneficial for individuals managing diabetes.
Weight Management: The high protein content in Greek or Icelandic yogurts increases satiety, helping you feel full longer and potentially reducing overall calorie intake.
Improved Dental Health: Reduced sugar intake directly translates to a lower risk of cavities and tooth decay.
Enhanced Gut Health: While probiotics are beneficial, excess sugar can counteract their positive effects. By minimizing sugar, you allow the live and active cultures to thrive more effectively.

Conclusion: The Smarter Yogurt Choice

To find which yogurts have the least amount of sugar, your best bet is always plain, unsweetened varieties. Greek and Icelandic yogurts are naturally lower in lactose and higher in protein, making them an ideal starting point. By paying close attention to nutrition labels and prioritizing low or zero added sugar, you can enjoy a healthier version of this popular dairy product. Adding your own mix-ins like fresh fruit or cinnamon ensures you get all the flavor you desire without the negative health consequences of excessive sugar.

For more information on the health benefits of choosing low-sugar options, visit the Healthline article on yogurt benefits.

Frequently Asked Questions

Natural sugar in yogurt is lactose, the milk sugar. Added sugar is any additional sweetener, such as cane sugar, honey, or high-fructose corn syrup, that manufacturers add for flavor. A plain yogurt typically has around 4-6g of natural sugar per 100g, while anything above that likely includes added sugar.

Yes, all plain yogurts contain naturally occurring sugar called lactose, which is a carbohydrate present in milk. The amount is relatively low, typically less than 6g per 100g.

Plain Greek yogurts are naturally lower in sugar than regular plain yogurts due to the straining process. However, many flavored Greek yogurts have significant amounts of added sugar, so it's crucial to check the label.

Icelandic skyr is a yogurt-like dairy product, often strained even more than Greek yogurt. Plain skyr, such as from the brand Siggi's, is a very high-protein, low-sugar choice.

Some excellent brands offering low-sugar, plain options include Fage Total 0%, Chobani Plain Greek, and Icelandic provisions (skyr). For dairy-free options, Kite Hill and Forager Project offer unsweetened varieties.

You can add flavor and sweetness to plain yogurt with fresh fruit (like berries), a small amount of honey or maple syrup, or spices like cinnamon. These additions provide flavor without the high sugar content of commercial products.

Not necessarily. Many low-fat or 'light' yogurts compensate for reduced fat by adding substantial amounts of sugar to enhance the taste. Always check the nutrition facts for 'Added Sugars,' which is a more reliable indicator.

Similar to dairy yogurts, plant-based options vary widely in sugar content. Some brands, particularly flavored ones, can be very high in sugar. Always choose unsweetened varieties, such as those from Kite Hill or Forager Project, for the lowest sugar content.