Yogurt has long been a dietary staple, and for good reason. It offers two distinct types of proteins, each serving essential functions in the body. Casein, the first protein, aids in the absorption of calcium and phosphorus, potentially lowering blood pressure in specific populations. The second protein, whey, supports healthy weight management and, like casein, can reduce blood pressure in certain overweight individuals. With some brands providing up to 20 grams of protein per serving, yogurt is a protein powerhouse that can help you maintain energy and fullness throughout your day.
Furthermore, yogurt delivers vital nutrients such as calcium and potassium. Even in the world of plant-based diets, which have gained popularity in recent years, plant-based yogurts offer substantial quantities of these nutrients and more. Almost all yogurt varieties available in grocery stores feature live and active cultures—naturally occurring in dairy yogurts or added to plant-based alternatives—benefiting the gut microbiome. This support for gut health can potentially enhance overall well-being, including immune health and more.
Clearly, we have a strong affinity for yogurt, particularly when it meets our criteria: low in added sugars, rich in live and active cultures, free from excessive artificial additives, and packed with a significant protein punch.
Although there's an abundance of yogurt options in our neighborhood grocery store, we've curated a list of 15 dietitian-endorsed favorites to assist you in navigating this seemingly crowded category.
Exploring the 15 Best Yogurt Brands Found on Grocery Store Shelves
1) Siggi's Non-Fat Skyr, Plain
Nutrition per ¾ Cup: 100 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 19 g protein
Siggi's plain non-fat Skyr stands out for its exceptional protein content, boasting an impressive 19 grams per serving. Skyr is an Icelandic yogurt that uses four times more milk than regular yogurt. Beyond its protein richness, yogurt, being fermented milk, is packed with probiotics crucial for maintaining a healthy gut.
2) Icelandic Provisions Skyr, Plain
Nutrition per 5.3 oz.: 120 calories, 2.5 g fat (0 g saturated fat), 55 mg sodium, 8 g carbs (0 g fiber, 3 g sugar), 17 g protein
Icelandic Provisions offers a creamier version of traditional yogurt with its Skyr. Opting for the plain variety ensures minimal naturally occurring sugars and no added sugar. Furthermore, this Skyr supplies 14% of your daily calcium requirement for robust bones and heart health.
3) Stonyfield Organic Whole Milk Probiotic Yogurt, Plain
Nutrition per ¾ Cup: 120 calories, 7 g fat (4.5 g saturated fat), 85 mg sodium, 8 g carbs (0 g fiber, 6 g sugar), 6 g protein
Crafted from pasture-raised milk and certified organic by the USDA, Stonyfield's yogurt offers the classic yogurt taste. It also includes vitamin D3, enhancing calcium absorption and bolstering immunity, particularly during flu seasons.
4) Maple Hill Greek Yogurt, Plain
Nutrition per ⅔ Cup: 160 calories, 7 g fat (4.5 g saturated fat), 90 mg sodium, 9 g carbs (0 g fiber, 5 g sugar), 15 g protein
Maple Hill takes pride in its Greek yogurt made from 100% grass-fed organic dairy. This creamy yogurt now boasts an even richer texture. With 15 grams of protein per serving, it's a protein powerhouse.
5) Fage 2% Greek Yogurt
Nutrition per 1 Container: 100 calories, 3 g fat (2 g saturated fat), 50 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 15 g protein
Dietitian Mary Ellen Phipps recommends yogurt with less than 5g of added sugar and at least 10g of protein per serving. Fage's 2% Greek yogurt meets these criteria and is lauded for its texture and creaminess, making it a substantial option for breakfast.
6) Two Good Yogurt
Nutrition per 1 Cup: 80 calories, 2 g fat (1 g saturated fat), 35 mg sodium, 4 g carbs (0 g fiber, 2 g sugar), 12 g protein
Two Good Yogurt not only delivers creaminess but also supports reducing food waste through donations. It stands out for containing 80% less sugar and real fruit puree with no artificial sugars.
7) Chobani Zero Sugar Drink, Strawberry Cheesecake
Nutrition per 7 fl. oz.: 50 calories, 0 g fat (0 g saturated fat), 70 mg sodium, 6 g carbs (0 g fiber, 0 g sugar), 10 g protein
Chobani's Zero Sugar Drink offers a quick protein fix with 10 grams per serving, along with a significant reduction in calories compared to their original line. It's an excellent choice for those on-the-go.
8) Kite Hill Plant-Based Greek Yogurt
Nutrition per ⅔ Cup: 140 calories, 6 g fat (0.5 g saturated fat), 160 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 17 g protein
For plant-based diets, Kite Hill's Plant-Based Greek Yogurt provides 17 grams of plant protein from almond milk and soy, catering to those seeking non-meat protein sources.
9) Wallaby Organic Whole Milk Greek Yogurt, Plain
Nutrition per ¾ Cup: 160 calories, 8 g fat (5 g saturated fat), 60 mg sodium, 8 g carbs (0 g fiber, 5 g sugar), 15 g protein
Wallaby's USDA-certified organic yogurt, free from added sugars and artificial flavorings, delivers a satisfying full-fat yogurt experience. With 15 grams of protein, it keeps you satiated between meals.
10) Thor's Skyr, Vanilla
Nutrition per 6 oz.: 130 calories, 3 g fat (2 g saturated fat), 55 mg sodium, 8 g carbs (0 g fiber, 6 g sugar), 18 g protein
Thor's Skyr offers an impressive 18 grams of protein and no added sugar. This Skyr utilizes casein protein, providing sustained energy and prolonged satiety.
11) Activia Fiber
Nutrition per Cup: 90 calories, 1.5 g fat (1 g saturated fat), 55 mg sodium, 18 g carbs (3 g fiber, 12 g sugar), 4 g protein
Activia contains the exclusive probiotic Bifidobacterium animalis lactis DN-173 010/CNCM I-2494, shown to survive the gastrointestinal tract. It also includes 3 grams of prebiotic fiber inulin, fueling probiotics.
12) Yasso Frozen Greek Yogurt
Nutrition per Bar: 80 calories, 0 g fat, 55 mg sodium, 15 g carb (1 g fiber, 12 g sugar), 5 g protein
Although it's served frozen on a stick, Yasso Frozen Greek Yogurt contains essential cultures, providing a satisfying frozen treat alternative to ice cream.
13) Trader Joe's Greek Nonfat Yogurt, Plain
Nutrition per ¾ Cup: 110 calories, 0 g fat (0 g saturated fat), 75 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 17 g protein
Trader Joe's offers an affordable, plain non-fat Greek yogurt, rich in protein and calcium. It also contributes to your potassium intake, crucial for fluid balance and muscle function.
14) ALDI's Friendly Farms Low Sugar Greek Yogurt
Nutrition per ⅔ Cup: 90 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 0 g carbs (8 g fiber, 0 g sugar), 7 g protein
ALDI's low-sugar Greek yogurt, available in plain and vanilla, contains no added sugars and has a pleasant taste with a hint of sweetness from stevia.
15) Noosa Yogurt
Nutrition per Serving: 150 calories, 7 g fat (5 g saturated fat), 75 mg sodium, 17 g carb (0 g fiber, 15 g sugars), 7 g protein
Noosa Yogurt, while higher in added sugars, offers a delectable sweet treat option, enriched with essential nutrients."