Stroll down the yogurt aisle at your local grocery store, and you'll be greeted with a vast array of choices. While this abundance is great for those who can enjoy dairy without a second thought, it's a different story for the 68% of the global population that struggles to digest lactose—the main sugar found in milk and dairy products. If you're among those who experience digestive discomfort after indulging in creamy dishes or cheese, you'll be pleased to know there are plenty of lactose-free yogurt options available.
For those avoiding lactose, there are two primary types of yogurt to choose from. The first is plant-based yogurt, made from nut, seed, or soy "milk," which is naturally free of lactose. The second option is "lactose-free" yogurt, which is still dairy-based but has lactase—the enzyme that breaks down lactose—added to it. Dairy-based lactose-free yogurts typically offer higher protein content and maintain a creamy texture that plant-based alternatives may not fully replicate.
If you're exploring new options or have recently discovered you're lactose intolerant, this list offers a selection of both plant-based and lactose-free dairy yogurts that are delicious and nutritious. Keep reading to find out more, and don't miss our guide to The 15 Healthiest Yogurts on Grocery Store Shelves.
Fage BestSelf Lactose-Free Plain
Nutritional Information (Per container):
- Calories: 110
- Fat: 3 g (Saturated Fat: 2 g)
- Sodium: 50 mg
- Carbohydrates: 5 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 15 g
Greek yogurt enthusiasts who are lactose intolerant can rejoice! The well-loved Greek yogurt brand, Fage, offers a lactose-free option. This reduced-fat Greek yogurt retains the same creamy texture and tangy flavor as the original, with the lactose removed through the addition of lactase. Packed with protein and low in fat and carbs, it’s also a great source of calcium, thanks to its dairy origins.
Green Valley Creamery Lactose-Free Nonfat Plain Yogurt
Nutritional Information (Per 3/4 cup serving):
- Calories: 130
- Fat: 6 g (Saturated Fat: 4 g)
- Sodium: 85 mg
- Carbohydrates: 13 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 7 g
Green Valley Creamery specializes in dairy-based products that are entirely lactose-free. Their plain, whole-milk yogurt is not only organic but also certified FODMAP friendly, certified humane, and Kosher. With seven grams of protein per serving and 20% of the recommended daily value of calcium, it’s a nutritious choice.
The plain variety contains no added sugar, with the 6 grams of sugar coming solely from the natural sugars found in milk. Additionally, Green Valley Creamery is committed to sustainability, operating on 100% renewable energy sourced from solar, wind, and geothermal power.
Painterland Sisters Plain Skyr
Nutritional Information (Per 5.3-oz container):
- Calories: 140
- Fat: 9 g (Saturated Fat: 6 g)
- Sodium: 60 mg
- Carbohydrates: 3 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 18 g
Painterland Sisters is a women-owned company that produces organic dairy products sourced from their family farm in Pennsylvania. Their lactose-free yogurt is made with just three ingredients: organic whole milk, lactase enzyme, and live active cultures.
This yogurt is an Icelandic-style "skyr," known for its rich probiotic content, high protein (18 grams per serving), and low sugar levels. Lactase is added to break down lactose, and ultra-filtration further removes it, making this yogurt ideal for those with lactose intolerance or those looking to reduce lactose intake. Painterland Sisters offers five flavors, including vanilla, meadow berry, blueberry lemon, and strawberry, but the plain variety has no added sugars.
Icelandic Provisions Plain Oatmilk Skyr
Nutritional Information (Per 2/3 cup serving):
- Calories: 170
- Fat: 6 g (Saturated Fat: 3.5 g)
- Sodium: 140 mg
- Carbohydrates: 13 g (Fiber: 2 g, Sugar: 4 g)
- Protein: 16 g
Icelandic Provisions, renowned for its creamy, high-protein skyr yogurts made with heirloom skyr cultures, has recently introduced a lactose-free version crafted with oat milk. The Plain Oatmilk Skyr delivers the brand's signature high protein content, with 16 grams of protein per serving, thanks to the addition of pea protein. This option is also low in added sugars and has less fat and saturated fat compared to other dairy-free yogurts made with coconut milk.
Siggi's Sweetened Plain
Nutritional Information (Per 3/4 cup serving):
- Calories: 180
- Fat: 12 g (Saturated Fat: 8 g)
- Sodium: 105 mg
- Carbohydrates: 8 g (Fiber: 1 g, Sugar: 4 g)
- Protein: 11 g
Siggi's offers a coconut-based yogurt that stands out for its higher protein content compared to other coconut yogurts. By adding pea protein, Siggi's boosts the protein levels, making it one of the most satisfying dairy-free options on this list. While all of Siggi's dairy-free yogurts contain added sugar, the plain flavor has the least, with just 4 grams of added sugar, compared to 7 or 9 grams in other flavors.
Kite Hill Greek Style Plain Unsweetened Plant-Based Yogurt
Nutritional Information (Per 5.3-oz container):
- Calories: 120
- Fat: 5 g (Saturated Fat: 0.5 g)
- Sodium: 140 mg
- Carbohydrates: 4 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 15 g
For those who prefer the thick, creamy texture of Greek yogurt but need a lactose-free option, Kite Hill’s Greek-Style Plain Yogurt is an excellent choice. Nutritionally, it’s quite similar to traditional dairy Greek yogurt, with an impressive 15 grams of protein per serving, just 4 grams of carbs, and minimal fat. Made with almond milk and fortified with soy protein isolate, this yogurt is perfect for breakfast or as a protein-rich addition to a smoothie.
Cocojune Plain Organic Cultured Coconut Yogurt
Nutritional Information (Per 4-ounce serving):
- Calories: 190
- Fat: 18 g (Saturated Fat: 15 g)
- Sodium: 10 mg
- Carbohydrates: 6 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 2 g
Cocojune offers an organic, coconut-based yogurt that’s rich in science-backed probiotics. Using specific strains from a renowned Danish culture bank, Cocojune includes research-supported bacteria like "BB-12" and "LA-5" to ensure that their yogurt is not only safe for your gut but also beneficial. The plain flavor is free from added sugars and is made with just four organic ingredients.
It's important to note that while coconut yogurt is deliciously creamy, it’s also high in saturated fat. For this reason, it might be wise to enjoy coconut yogurt a few times a week rather than daily to help manage your saturated fat intake.
Forager Project Unsweetened Plain Organic Probiotic Cashewmilk Yogurt
Nutritional Information (Per serving):
- Calories: 130
- Fat: 9 g (Saturated Fat: 3 g)
- Sodium: 10 mg
- Carbohydrates: 9 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 3 g
Forager Project offers a dairy-free cashew-based yogurt that’s perfect for those seeking a versatile, mild-flavored option. Their Unsweetened Plain Yogurt is an excellent base for yogurt bowls, sauces, creams, or dips. This yogurt is organic, contains no added sugars, and is certified Kosher.
Silk Unsweet Vanilla Almondmilk Dairy-Free Yogurt Alternative
Nutritional Information (Per 3/4 cup serving):
- Calories: 180
- Fat: 15 g (Saturated Fat: 1 g)
- Sodium: 60 mg
- Carbohydrates: 10 g (Fiber: 6 g, Sugar: <1 g)
- Protein: 6 g
Silk, one of the pioneers in the dairy-free market, offers an Unsweetened Vanilla Almond Milk Yogurt that delivers a pleasantly sweet taste with a hint of vanilla, all without added sugars. This yogurt packs a surprising amount of fiber—six grams per serving, which is about 20% of the daily recommended intake. With its high fiber content and six grams of protein, this yogurt is a great option on its own, as a snack, or as part of a meal.
Harmless Harvest Plain Unsweetened
Nutritional Information (Per container):
- Calories: 60
- Fat: 2.5 g (Saturated Fat: 2 g)
- Sodium: 10 mg
- Carbohydrates: 8 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 1 g
The brand known for its popular pink coconut water, Harmless Harvest, now offers dairy-free yogurt. This organic, coconut-based yogurt comes in five flavors, with 92% of the agricultural ingredients used being Fair Trade certified according to the Fair for Life Standard. Compared to other coconut-based yogurts, this option is lower in saturated fat and calories, making it a lighter choice.
Oui by Yoplait Dairy Free Coconut Dairy Alternative
Nutritional Information (Per jar):
- Calories: 150
- Fat: 8 g (Saturated Fat: 8 g)
- Sodium: 20 mg
- Carbohydrates: 19 g (Fiber: 0 g, Sugar: 12 g)
- Protein: 1 g
Oui by Yoplait offers a delightful yogurt experience in a charming glass jar. This French-style yogurt is made by pouring milk and fruit into each jar and letting it culture for eight hours. While these yogurts are delicious, they contain minimal protein (just one gram) and are higher in added sugars (12 grams per serving), making them a better choice as a dessert or snack. Pairing it with some nuts can help boost the protein content.
Lavva Pili Nut Yogurt Vanilla
Nutritional Information (Per cup):
- Calories: 140
- Fat: 11 g (Saturated Fat: 7 g)
- Sodium: 65 mg
- Carbohydrates: 9 g (Fiber: 1 g, Sugar: 6 g)
- Protein: 2 g
Lavva stands out by using pili nuts as the base for its yogurt, a unique ingredient known for being low in carbohydrates and high in magnesium. Lavva blends these nuts with coconut and cassava to create a creamy texture. Unlike many flavored yogurts, all Lavva varieties are free of added sugars—the sweetness comes naturally from plantains. Each serving contains 50 billion probiotics, naturally occurring prebiotics from plantains, and is completely dairy-free.
GT's Cocoyo Plain
Nutritional Information (Per 1/2 cup serving):
- Calories: 90
- Fat: 6 g (Saturated Fat: 5 g)
- Sodium: 25 mg
- Carbohydrates: 8 g (Fiber: 4 g, Sugar: 2 g)
- Protein: 3 g
Known for their popular kombucha, GT's has also ventured into the yogurt market with their coconut-based Cocoyo. This fermented, non-dairy yogurt is made using two young Thai coconuts per jar and boasts an impressive 100 billion probiotics per serving (at the time of bottling). With zero added sugars, Cocoyo’s flavors are naturally sweetened, though only the plain variety is free from stevia. Being one of the lowest-calorie options on this list, Cocoyo might not be enough to keep you full on its own, so consider pairing it with fruit, seeds, or granola for a more satisfying meal.