Why is Greek yogurt high in sugar? The truth about natural vs. added sweeteners

November 14, 2025 •

4 min read

While many assume Greek yogurt is a health food, some flavored varieties contain over 20 grams of sugar per serving, often more than a dessert. So, why is Greek yogurt high in sugar, despite its reputation for being a low-carb choice? The answer lies in scrutinizing the ingredients list for added sweeteners.

Quick Summary

This article explains the difference between naturally occurring lactose and added sugars in Greek yogurt. It details the straining process that naturally lowers sugar content and exposes how manufacturers add sweeteners to flavored versions, advising consumers on how to make healthier, low-sugar choices.

Key Points

Natural vs. Added Sugar: Plain Greek yogurt is naturally low in sugar (lactose), but flavored versions contain high levels of added sweeteners like sugar and fruit concentrates.
The Straining Process: The signature thickness of Greek yogurt comes from straining off whey, which also removes some of the natural lactose, lowering its carbohydrate and sugar content compared to regular yogurt.
Read the Label: The new 'added sugars' line on nutrition labels helps consumers differentiate between natural lactose and manufacturer-added sweeteners, empowering you to make healthier choices.
Control Your Sweetness: The healthiest option is to buy plain, unsweetened Greek yogurt and add your own flavorings, like fresh berries, spices, or a small amount of honey, to manage sugar intake.
Check for Impostors: Some 'Greek-style' yogurts use thickeners instead of the traditional straining process. Look for a simple ingredient list (milk and cultures) to ensure you're getting an authentic, high-protein product.

The Common Misconception: Plain Greek Yogurt Is Naturally Low in Sugar

Many health-conscious consumers choose Greek yogurt for its high protein and low carbohydrate profile. It’s a common misconception that all Greek yogurt is packed with sugar, but this is far from the truth for plain, unsweetened varieties. The secret lies in its unique production process.

Greek yogurt is made by straining regular yogurt to remove excess liquid, known as whey. This process removes some of the milk's naturally occurring sugar, lactose, which is a key component of dairy. As a result, plain Greek yogurt typically contains about half the sugar and carbs of its regular counterpart, while offering nearly twice the protein. The concentrated protein makes it a filling and nutritious food, but the straining is also why plain Greek yogurt has a characteristic tangy flavor that some people find too sour.

The Real Culprit: Added Sugars in Flavored Varieties

The primary reason a tub of Greek yogurt can be surprisingly high in sugar is not the natural lactose but the extra sweeteners added by manufacturers. To appeal to a broader audience and mask the natural sourness, companies often load flavored Greek yogurts with ingredients like sugar, fruit concentrates, and corn syrup. This transforms what could be a healthy, protein-rich snack into a sugar-laden treat that undermines its nutritional benefits.

For example, a single small container of fruit-flavored Greek yogurt can contain as much or more sugar than a scoop of ice cream. This practice caters to consumer demand for sweeter products but comes at the cost of your health. Regularly consuming foods with high added sugar is linked to various health problems, including weight gain, heart disease, and type 2 diabetes.

Deciphering the Nutrition Label

Choosing a healthy Greek yogurt requires careful reading of the nutrition label. Fortunately, recent labeling changes in the U.S. require manufacturers to list 'added sugars' separately from total sugars. This distinction is crucial for making informed decisions.

When you see the total sugar count, remember that plain Greek yogurt will always have some natural sugar (lactose). An 8-ounce serving of plain Greek yogurt typically contains around 9 grams of natural lactose. Any amount of sugar beyond this in a flavored variety is likely added sugar. If the label shows 20 grams of sugar, and you know 9 grams are natural, you can deduce there are 11 grams of added sugar in that serving.

To choose the healthiest option:

Look for zero added sugars: Plain, unsweetened Greek yogurt is the best choice.
Read the ingredients: A simple list with just milk and live active cultures indicates a quality product. Avoid thickeners like modified food starch or gelatin if you want authentic strained yogurt.
Flavor it yourself: Take control by buying plain and adding your own healthy toppings.

Plain Greek Yogurt vs. Flavored Greek Yogurt Comparison


Feature	Plain, Unsweetened Greek Yogurt	Flavored Greek Yogurt	Comment
Sugar (per 5.3 oz serving)	~6-9 grams (natural lactose)	~15-25+ grams (natural + added)	Flavored versions have significantly more sugar.
Protein (per 5.3 oz serving)	~14-17 grams	~12-14 grams	Straining results in high protein content.
Ingredients	Milk, live active cultures	Milk, sugar, fruit concentrates, flavors	Added ingredients increase sugar and processing.
Flavor	Tangy, sour	Sweet, less tangy	Added sugars mask the natural sourness.
Added Sugar	Zero	Significant amount	Check the nutrition facts label for specific amounts.

How to Enjoy Greek Yogurt with Less Sugar

To maintain Greek yogurt's health benefits, bypass the pre-sweetened varieties and add natural flavors yourself. This strategy lets you control the sugar content while still enjoying a delicious, satisfying snack.

Here are some ideas:

Berries and fruit: Add fresh or frozen berries, sliced bananas, or diced apples for natural sweetness and extra fiber.
Spices: Sprinkle cinnamon, nutmeg, or pumpkin pie spice for a warm flavor without sugar.
A natural drizzle: Use a small amount of raw honey, real maple syrup, or stevia extract for a controlled touch of sweetness.
Nuts and seeds: Mix in chopped almonds, walnuts, chia seeds, or flax seeds for a satisfying crunch and healthy fats.
Savory uses: Use plain Greek yogurt in savory dishes, like a replacement for sour cream on tacos or baked potatoes.

Conclusion: Read Labels and Choose Plain

In summary, the reason why Greek yogurt is high in sugar is not due to its inherent properties but is a result of added sweeteners in flavored versions. Authentic, plain Greek yogurt is naturally low in sugar and high in protein, making it an excellent choice for a healthy diet. By choosing the plain, unsweetened variety and adding your own flavorings, you can reap the nutritional rewards without the hidden sugar. Always check the nutrition label and opt for the simplest ingredients to ensure you are truly getting the healthy product you intended to buy. For more detail on the nutritional differences, consider consulting a comprehensive guide on the topic, such as this one on Healthline.

Frequently Asked Questions

Yes, plain Greek yogurt is naturally low in sugar. Its sugar content comes from lactose, the natural sugar in milk. The straining process used to create it removes some of this lactose, resulting in a lower sugar content than regular yogurt.

High sugar levels in many Greek yogurts are caused by added sweeteners, not natural lactose. Manufacturers add sugar, fruit concentrates, and syrups to flavored yogurts to increase sweetness and appeal to a wider range of tastes.

In the U.S., nutrition labels now have a specific 'added sugars' line. If you are comparing two yogurts, any sugar amount above the natural lactose found in plain yogurt (around 6-9 grams per typical serving) is likely from added sweeteners.

The healthiest alternative is to buy plain, unsweetened Greek yogurt. You can then add your own flavorings like fresh berries, cinnamon, nuts, or a small drizzle of honey to control the sugar content yourself.

While low-fat or fat-free versions may sometimes have more added sugar to compensate for lost flavor, the fat content itself doesn't significantly impact the sugar level. The presence of added sweeteners is the main driver of high sugar content in any variety.

Yes, the live and active cultures in yogurt feed on the lactose during fermentation, breaking it down into lactic acid. This is why plain yogurt is naturally lower in lactose and has a tangy flavor. A longer fermentation process can further reduce the sugar content.

Not always. Some 'Greek-style' yogurts are thickened with additives like gelatin or cornstarch rather than being strained. Authentic Greek yogurt has a simpler ingredient list, relying on the straining process to achieve its thick consistency.