Head to your local supermarket’s dairy department and you’ll find hundreds of yogurt brands to choose from. From dairy-free yogurts and Greek yogurts, to fruit-flavored varieties that taste like dessert, the options are pretty endless.
Whether you mix plain yogurt into a delicious spinach and yogurt dip or top a bowl full with berries and homemade granola, yogurt is a super versatile food, says Abby Langer R.D., owner of Abby Langer Nutrition and author of Good Food, Bad Diet. That’s because it’s rich in protein and high in probiotics, the good bugs that are essential to gut health.
“The more and more we learn, we see that so much of our health is related to the health of our gut,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. “Yogurt, as a fermented food, has live cultures in it to populate the healthy bacteria in our gut.”
As a bonus, most yogurts are also a great source of calcium and vitamin D, which can be tricky to find naturally in foods, Harris-Pincus adds.
How to choose the healthiest yogurt brand
✔️ Pay attention to ingredients: This list should be short. “It really should be the milk, active cultures, and sometimes there’s added vitamins depending on what the brand chooses to do,” says Harris-Pincus.
✔️ Cap the sugar: Harris-Pincus notes that the American Heart Association recommends limiting daily sugar to 24 grams for women and 36 grams for men. Many yogurts can hit way beyond 20 grams per serving, she warns. (Our picks below hover around 10 grams of sugar or less.)
✔️ Look at the fat: Harris-Pincus enjoys non-fat yogurt varieties and adds her own mix of satisfying toppings, such as fiber-rich fruits, as well as seeds and nuts to boost the healthy fat content. Langer, meanwhile, opts for 2 to 4% percent milkfat yogurts, because she prefers the creaminess and satiety that a higher-fat yogurt offers. The option you choose really depends on what you’re looking for in consistency, taste, and nutrition.
✔️ Pump up the protein: For cow’s milk yogurt, Langer suggests aiming for a minimum of 5 grams of protein per serving. But both Langer and Harris-Pincus agree that choosing a strained yogurt brand, like a Greek yogurt, can boost that number significantly—which can ultimately help you stay fuller for longer.
Ready to find your new favorite yogurt brand? Ahead, we rounded up the healthiest picks, from plain Greek yogurts to sweeter, dessert-like varieties.
Chobani Plain Non-Fat Greek Yogurt
Harris-Pincus loves the simple ingredients, super-smooth texture, and versatility of this yogurt. It also packs live active cultures for a probiotic punch.
Nutrition per serving: 90 cal, 16 g pro, 6 g carb, 0 g fiber, 4 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 65 mg sodium
FAGE Total 2% Plain Greek Yogurt
“This is 100% a great yogurt,” says Langer. She especially love the taste for a plain yogurt, since it’s “not chalky at all.” Rich in protein and probiotics, it makes for a perfect midday snack.
Nutrition per serving: 120 cal, 17 g pro, 5 g carb, 0 g fiber, 5 g sugars (0 g added sugars), 3.5 g fat (2.5 g sat fat), 55 mg sodium
Siggi’s Plain Icelandic Nonfat Yogurt
Siggi’s yogurts are a type of Icelandic skyr, meaning they are super strained, resulting in a tremendously thick, lower-carb spoonful, says Harris-Pincus. Reach for this one if you’re in the mood for something creamy.
Nutrition per serving: 120 cal, 23 g pro, 8 g carb, 0 g fiber, 6 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 90 mg sodium
Two Good Lowfat Lower Sugar Strawberry Greek Yogurt
Each serving contains just 2 grams of naturally occurring sugar with stevia for added sweetness. “This is quite a good product if you’re looking to keep your carbs and added sugars low, because it has sweetness, but it’s not syrupy sweet like a lot of yogurts are,” says Harris-Pincus.
Nutrition per serving: 80 cal, 12 g pro, 3 g carb, 0 g fiber, 2 g sugars (0 g added sugars), 2 g fat (1 g sat fat), 35 mg sodium
Kirkland Signature Plain Organic Greek Yogurt
If you’re constantly powering through tub after tub, Costco’s Kirkland brand yogurt is a dream come true. Harris-Pincus loves that it holds up against name brands, but comes at a more economical price for nearly 50 ounces in a tub.
Nutrition per serving: 100 cal, 18 g pro, 7 g carb, 0 g fiber, 3 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 60 mg sodium
5.3 OZ (4-Pack)
Chobani Zero Sugar Vanilla Yogurt
Sweetened with allulose, a natural sugar with a low carb count, this newer-to-market option has significantly less calories compared to competitors. Plus, it’s balanced with stevia and monkfruit to keep carbs low without any bitterness, Harris-Pincus says.
Nutrition per serving: 60 cal, 11 g pro, 5 g carb, 1 g fiber, 0 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 60 mg sodium
Siggi’s 2% Coconut Icelandic Yogurt
“These are probably the least added sugar yogurt brand of those that have added sugar in it,” says Harris-Pincus. It can be a little sour for those who are used to sweet yogurts, Langer adds, but it is a great pick for someone craving a flavored yogurt with less sugar.
Nutrition per serving: 130 cal, 14 g pro, 10 g carb, 0 g fiber, 8 g sugars (6 g added sugars), 4 g fat (3 g sat fat), 30 mg sodium
FAGE Total 2% Cherry Split Cup Greek Yogurt
Instead of settling for high-sugar, fruit-on-the-bottom yogurts, Langer loves the Fage Total Split Cup Greek Yogurt for a fruity treat that keeps the sugar in check. We love the cherry flavor, but you can choose one you love, from strawberry to peach.
Nutrition per serving: 120 cal, 12 g pro, 13 g carb, 0 g fiber, 11 g sugars (6 g added sugars), 2.5 g fat (1.5 g sat fat), 40 mg sodium
Icelandic Provisions Fruit & Nuts Skyr
This thick and creamy Icelandic-style yogurt is technically a strained cheese that boasts a protein-rich nutrition profile. We love this apple cinnamon with almonds option, which tastes like autumn in a cup.
Nutrition per serving: 170 cal, 11 g protein, 13 g carb, 0 g fiber, 9 g sugars (6 g added sugars), 8 g fat (5 g sat fat), 40 mg sodium
Noosa Coffee Blended Yogurt
For a more luxurious bite to your morning, this delicious pick offers real coffee extract in every spoonful for the gut benefits of yogurt and the pick-me-up perks of your cup of Joe. Just note that this option is a bit higher in sugar.
Nutrition per serving: 150 cal, 7 g pro, 17 g carb, 0 g fiber, 15 g sugars, 7 g fat (5 g sat fat), 75 mg sodium
Chobani Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt
Langer backs this pick because it’s low in sugar, high in protein, and doesn’t taste artificial—“just delicious.” Rich in probiotics, go for the vanilla for a slightly sweet pick that’s perfect for parfaits.
Nutrition per serving: 130 cal, 14 g pro, 11 g carb, <1 g fiber, 10 g sugars (5 g added sugars), 3 g fat (2 g sat fat), 65 mg sodium
The Collaborative Mango & Passionfruit Coconut Yogurt
Plant-based yogurts use non-dairy sources (like almonds, soy, coconuts, and cashews) to bring you all the deliciousness of your favorite snack, without the use of cow’s milk. Plus, this pick still packs probiotics and a mango flavor that’s hard to beat.
Nutrition per serving: 160 cal, 1 g protein, 14 g carb, 2 g fiber, 5 g sugars (3 g added sugars), 11 g fat (11 g sat fat), 55 mg sodium
Wallaby Organic Whole Milk Plain Greek Yogurt
This whole milk yogurt delivers with a creamy, satisfying texture. It’s not too tart, but not to sweet, making it the ideal base for smoothies, parfaits, and even dressings—plus you’ll get 15 grams of protein per serving.
Nutrition per serving: 160 cal, 15 g pro, 8 g carb, 0 g fiber, 5 g sugars (0 g added sugars), 8 g fat (5 g sat fat), 60 mg sodium
Trader Joe’s Nonfat Plain Greek Yogurt
For those who want the protein-packed health perks of Greek yogurt, but crave a thinner texture, Harris-Pincus suggests snagging the Trader Joe’s brand.
Nutrition per serving:110 cal, 17 g pro, 7 g carb, 0 g fiber, 5 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 75 mg sodium
$4.99, 32 oz.
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