The concept of "weight loss" can seem daunting, often causing hesitation before even beginning the journey. Although weight loss does require creating a caloric deficit, it doesn’t mean giving up foods you enjoy—especially dairy favorites like yogurt.
Yogurt can be a great addition to a weight-loss plan. Each serving is often rich in live and active cultures, or probiotics, which promote gut health and can contribute to long-term weight management, depending on the strains involved. Research also suggests that yogurt may influence weight by positively impacting appetite control, supporting a healthy gut microbiome, and serving as a nutritious alternative to less healthy foods.
Today’s yogurt options have come a long way from the sugary, low-protein products of the past. Many brands now offer healthier, protein-rich varieties that can support weight-loss goals without compromising on taste.
To guide you in making healthier choices, we consulted dietitians for their insights on selecting the best yogurts for weight loss.
How We Selected the Best Yogurts for Weight Loss
With so many yogurt options available, it can be challenging to determine which are ideal for weight management and which are better suited as occasional treats. Here are the key criteria we focused on when choosing yogurts that support weight-loss goals:
Low or Zero Added Sugars: Added sugars differ from natural sugars, like those in fresh fruit (which make excellent toppings). Excess added sugar can contribute to inflammation and weight gain. Many yogurts are packed with added sugars that increase sweetness but also add empty calories.
Good Source of Protein: High-protein options (at least 10-11 grams per serving) are highly recommended. Protein promotes fullness, which can help reduce overall calorie intake and support weight-loss efforts.
Low in Saturated Fat: While fat can help with satiety, too much saturated fat may negatively impact heart health.
Choosing the right yogurt matters just as much as the toppings you add. Aim to avoid added-sugar toppings (yes, even honey counts) and opt for fresh fruit to enhance flavor.
11 Best Yogurts for Weight Loss
Starting your weight-loss journey is often the toughest step, but we’re here to make it easier. First, set aside any low-protein, high-sugar yogurts for dessert and stock your fridge with these great options that may support your weight goals:
- Two Good Yogurt, Vanilla
- siggi's Plain Icelandic Yogurt
- Icelandic Provisions Skyr, Plain
- FAGE Total 0%: Nonfat Greek Yogurt
- Plain Oikos PRO High Protein Yogurt
- Chobani Zero Sugar, Key Lime Pie
- Kite Hill Plant-Based Greek Yogurt
- Wallaby Organic Aussie Greek Style Plain Yogurt
- Activia Fiber
- Thor's Skyr, Vanilla
- Aldi Plain Non-Fat Greek Yogurt
Two Good Yogurt, Vanilla
Nutrition (Per 1 cup):
- Calories: 80
- Fat: 2 g (Saturated Fat: 1 g)
- Sodium: 35 mg
- Carbs: 4 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 12 g
"I love Two Good Greek Yogurt, which has only 2 grams of naturally occurring sugar per 5.3-ounce cup and uses stevia for added sweetness," shares Lauren Harris-Pincus, RD, registered dietitian and owner of Nutrition Starring You. This yogurt isn't "syrupy sweet like many other brands" and delivers "12 grams of protein per serving without any artificial sweeteners or added sugars." Two Good yogurts offer a range of flavors, including their "Good Save" line, featuring lemon, blueberry, and pumpkin. These flavors are made with real fruit puree sourced from "rescued" fruit, helping to reduce food waste.
siggi's Plain Icelandic Yogurt
Nutrition (Per 1 cup):
- Calories: 90
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 55 mg
- Carbs: 6 g (Fiber: 0 g, Sugar: 4 g)
- Protein: 16 g
"Siggi's is one of my favorite yogurt brands due to its creamy texture, great flavor, and impressive nutritional profile," says Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition. This yogurt is a satisfying choice that may help curb snack cravings, as it offers 15 grams of protein per serving with only 90 calories. "It’s also free from added sugars and contains live active cultures like Lactobacillus acidophilus, which may benefit gut health," adds Mitri. These probiotics "can support gut health, which may have a positive impact on weight management."
Icelandic Provisions Skyr, Plain
Nutrition (Per 5.3 oz):
- Calories: 120
- Fat: 2.5 g (Saturated Fat: 0 g)
- Sodium: 55 mg
- Carbs: 8 g (Fiber: 0 g, Sugar: 3 g)
- Protein: 17 g
Skyr has earned a spot on our list twice due to its growing popularity—and for good reason. This Icelandic yogurt is thicker and creamier than traditional French yogurts. Icelandic Provisions Skyr’s plain option is ideal for those aiming to lose weight, as it contains no added sugars, unlike some of their flavored varieties. For added flavor, try topping it with natural options like fruit or a drizzle of honey, which provide additional nutrients without the "empty" calories.
FAGE Total 0% Greek Yogurt
Nutrition (Per 1 cup):
- Calories: 80
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 55 mg
- Carbs: 5 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 16 g
For those who prefer plain yogurt over flavored varieties, plain Greek yogurt offers a tangy taste and a versatile base for adding your own toppings, so you control exactly what goes into your breakfast. "Adding fruits, nuts, seeds, or cereal to your yogurt provides a balanced meal or snack with protein, fiber, and healthy fats," notes Lauren Harris-Pincus, RD. We especially love FAGE Total 0% Greek Yogurt for its impressive 16 grams of protein per serving, along with 15% of your daily calcium needs and 4% of your daily potassium—what’s not to love?
Plain Oikos PRO High Protein Yogurt
Nutrition (Per ¾ cup):
- Calories: 160
- Fat: 3.5 g (Saturated Fat: 0 g)
- Sodium: 60 mg
- Carbs: 6 g (Fiber: 0 g, Sugar: 4 g)
- Protein: 25 g
Just look at that protein content! Oikos has raised the bar with its "PRO High Protein" yogurt line. In just ¾ cup, you get a whopping 25 grams of protein—more than a 3-ounce serving of chicken—all with only 4 grams of naturally occurring sugars and zero added sugar. This is a game-changer for those looking to swap out protein shakes for a nutritious, lower-calorie option. Now, you can enjoy a satisfying breakfast or snack that provides lasting energy for the day ahead.
Chobani Zero Sugar, Key Lime Pie
Nutrition (Per 1 cup):
- Calories: 60
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 65 mg
- Carbs: 5 g (Fiber: <1 g, Sugar: 0 g)
- Protein: 11 g
Chobani’s Zero Sugar yogurt line packs in 11 grams of protein per 5.3-ounce cup, with only 60 calories, making it an excellent choice for those focused on weight loss. "It’s sweetened with non-nutritive sweeteners like allulose, stevia, and monk fruit, and contains live active cultures with no preservatives. It also uses natural coloring from turmeric and vegetable juice concentrate," explains Lauren Harris-Pincus, RD. These zero-sugar yogurts also make a satisfying dessert alternative, available in flavors like key lime pie, milk and cookies, and strawberry cheesecake.
Kite Hill Plant-Based Greek Yogurt
Nutrition (Per ⅔ cup):
- Calories: 140
- Fat: 6 g (Saturated Fat: 0.5 g)
- Sodium: 160 mg
- Carbs: 4 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 17 g
Kite Hill yogurts offer a tasty, plant-based alternative to traditional dairy yogurts, showing that plant-powered diets can deliver impressive nutrition. With 17 grams of protein per serving and only 140 calories, these yogurts prove you don’t have to compromise. Available in plain and vanilla, they’re crafted with almond and soy milk, containing no added sugars and packed with gut-friendly live active cultures.
Wallaby Organic Aussie Greek Style Plain Yogurt
Nutrition (Per ¾ cup):
- Calories: 120
- Fat: 2.5 g (Saturated Fat: 1.5 g)
- Sodium: 65 mg
- Carbs: 8 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 16 g
While we can’t say exactly what makes this yogurt "Aussie-style," we do know it’s rich, creamy, and free of the tanginess that some people prefer to avoid. USDA-certified organic, this yogurt provides a hearty 16 grams of protein and 15% of your daily calcium needs per ¾-cup serving. It also offers 6% of your daily potassium intake, and with research linking potassium to reduced cardiovascular risks like heart disease and stroke, this yogurt packs a significant nutritional boost.
Activia Fiber
Nutrition (Per 1 cup):
- Calories: 90
- Fat: 1.5 g (Saturated Fat: 1 g)
- Sodium: 55 mg
- Carbs: 18 g (Fiber: 3 g, Sugar: 12 g)
- Protein: 4 g
If you prefer a yogurt with a touch of added sweetness, this one is a top choice. Activia not only includes clinically studied probiotic strains but also offers 3 grams of fiber, which may help increase feelings of fullness and support weight-loss efforts.
Thor's Skyr, Vanilla
Nutrition (Per 6 oz):
- Calories: 130
- Fat: 3 g (Saturated Fat: 2 g)
- Sodium: 55 mg
- Carbs: 8 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 18 g
This American-made Skyr brand delivers an impressive 18 grams of protein in each 6-ounce serving, making Thor’s Skyr an excellent choice for those seeking a filling, nutritious snack to keep cravings at bay. Made with casein protein, it provides a steady release of energy, helping you feel full for longer. Plus, whichever flavor you choose, all their varieties are high in protein (ranging from 17-21 grams) and low in fat.
Aldi Plain Non-Fat Greek Yogurt
Nutrition (Per ⅔ cup):
- Calories: 90
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 65 mg
- Carbs: 5 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 16 g
"I’m a big fan of Aldi’s plain nonfat Greek yogurt for weight loss," shares Lisa Andrews, MEd, RD, LD, and Owner of Sound Bites Nutrition. With just 90 calories and 16 grams of protein, it’s a satisfying choice that can keep you feeling full throughout the day. "I like to add fresh or frozen fruit for sweetness and sprinkle in chopped almonds, walnuts, or pistachios for a crunchy boost. Recent studies suggest that Greek yogurt may help reduce the risk of metabolic diseases, including obesity," Andrews adds.