Over the past decade, yogurt options at grocery stores have significantly expanded. While many traditional varieties are still available, Greek yogurt has surged in popularity, now occupying a growing portion of shelf space. With so many brands to choose from, it can be challenging to determine which Greek yogurt is the healthiest from a nutritional standpoint.
To make your decision easier, we've evaluated some of the top Greek yogurt options and highlighted the best and worst choices based on their nutritional content.
Is Greek Yogurt Healthy?
Greek yogurt has become a popular choice thanks to its excellent nutritional profile, along with its distinct texture and flavor.
Rich in Protein: Greek yogurt is packed with more protein and has a thicker, creamier consistency than regular yogurt. It also has a natural tang and is notably more tart than the sweeter varieties you might be familiar with.
Loaded with Essential Nutrients: Like other types of yogurt, Greek yogurt is rich in essential nutrients. It's a convenient snack or meal option, offering B vitamins, antioxidant selenium, calcium, potassium, and vitamin D.
Contains Healthy Fats: Full-fat Greek yogurt provides beneficial fats, such as monounsaturated and polyunsaturated fats, which support heart health. Recent research also suggests that dairy-derived saturated fats may not be as harmful as once thought, making moderate consumption a healthy part of your diet.
How to Select the Healthiest Greek Yogurt
With so many options on store shelves, choosing the healthiest Greek yogurt can be challenging—especially since different flavors, toppings, and mix-ins can affect the sugar and carbohydrate content. Here’s what to look for:
Check Sugar Levels: Greek yogurt contains natural sugars from milk, but added sugars should be kept to a minimum. Aim for options with fewer than 5 grams of added sugar per serving—the less, the better.
Avoid Artificial Sweeteners: Ingredients like sucralose and aspartame may have zero calories, but their impact on health is uncertain. Consider yogurts sweetened with monk fruit or stevia, which provide sweetness without added sugar or calories and come with fewer health concerns.
Look for Live Cultures: Probiotics, or live cultures, are healthy bacteria that help turn milk into yogurt and offer digestive benefits. Since processing can kill these cultures, check the label for "live and active cultures" to ensure you’re getting probiotic-rich yogurt.
Read on to discover the healthiest Greek yogurt brands, as well as those to avoid, and see how they rank in taste.
Top 6 Greek Yogurt Brands:
- Fage Total 5%
- Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt, Plain
- Two Good Plain
- Oikos Triple Zero Vanilla
- Chobani® Zero Sugar Vanilla
- The Greek Gods Plain Nonfat Yogurt
Best Pick: Fage Total 5%
Nutrition (Per 5.3 oz serving):
- Calories: 140
- Fat: 8 g (Saturated Fat: 5 g)
- Sodium: 55 mg
- Carbs: 5 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 14 g
Plain yogurt is a great choice because it contains no added sugars or artificial sweeteners. With 14 grams of protein per serving, Fage Total 5% offers a convenient, ready-to-eat protein source that fits easily into snacks or meals. Although lower-fat and non-fat options are available, the 5% milkfat version may help keep you fuller longer, as fat contributes to satiety. If you prefer to save your fat intake for toppings like nuts, consider opting for non-fat plain Greek yogurt instead.
Best: Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt, Plain
Nutrition (Per ¾ cup serving):
- Calories: 150
- Fat: 6 g (Saturated Fat: 3.5 g)
- Sodium: 65 mg
- Carbs: 7 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 16 g
Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt is made from milk sourced from 100% grass-fed cows and is certified USDA organic, meaning it adheres to rigorous standards for growing, processing, and handling. While being organic doesn't automatically make a product healthier, it does prioritize natural ingredients and sustainable farming practices. With no added sugars and a high protein content, this yogurt earns a spot as one of the top Greek yogurt options on our list.
Best: Two Good Plain
Nutrition (Per ¾ cup serving):
- Calories: 90
- Fat: 2 g (Saturated Fat: 1 g)
- Sodium: 30 mg
- Carbs: 3 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 14 g
With one of the lowest sugar contents on this list, Two Good Plain Greek Lowfat Yogurt is an excellent choice. This plain variety contains no added sugar and just 2 grams of natural sugar from the milk. If you prefer flavored yogurts, Two Good offers several flavored options that are lower in sugar than some plain Greek yogurts. The flavored varieties use fruit purees and stevia leaf for sweetness, avoiding any added sugars.
Best: Oikos Triple Zero Vanilla
Nutrition (Per ¾ cup serving):
- Calories: 100
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 65 mg
- Carbs: 8 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 17 g
Oikos Triple Zero Vanilla tops the list with 17 grams of protein per serving, making it an excellent option for those seeking a high-protein snack that keeps you feeling fuller longer. Sweetened with stevia, this yogurt offers sweetness without the sugar. Additionally, with 0 grams of fat, it is a lower-calorie option compared to many others. The Triple Zero line stands out for its commitment to no added sugar, no artificial sweeteners, and 0% fat.
Best: Chobani® Zero Sugar Vanilla
Nutrition (Per ¾ cup serving):
- Calories: 70
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 70 mg
- Carbs: 6 g (Fiber: <1 g, Sugar: 0 g)
- Protein: 13 g
Chobani Zero Sugar is another non-fat option that contains no added sugar and is lactose-free, resulting in zero grams of sugar. With a wide range of flavors, from fruit-based options to dessert-inspired varieties, there’s something for everyone. Sweetened with allulose and stevia, both sugar alternatives, this yogurt provides a sweet taste without added sugars. At just 70 calories per serving and with 13 grams of protein, it’s a solid choice for a low-calorie, high-protein snack.
Best: The Greek Gods Plain Nonfat Yogurt
Nutrition (Per 1 cup serving):
- Calories: 100
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 140 mg
- Carbs: 14 g (Fiber: 0 g, Sugar: 12 g)
- Protein: 10 g
While The Greek Gods Plain Nonfat Yogurt contains slightly fewer grams of protein and more carbs than other top options, it provides 25% of the daily recommended calcium intake and has a milder, less tangy flavor than many other plain Greek yogurts. This makes it a more approachable choice for those who may prefer a smoother taste. With 10 grams of protein per serving, it’s still a solid option for a snack or as part of a balanced meal.
The 6 Worst Greek Yogurt Options
Worst: Cabot Triple Cream Vanilla Bean Greek Yogurt
Nutrition (Per serving):
- Calories: 260
- Fat: 13 g (Saturated Fat: 8 g)
- Sodium: 65 mg
- Carbs: 26 g (Fiber: 0 g, Sugar: 21 g)
- Protein: 11 g
Cabot Triple Cream Vanilla Bean Greek Yogurt ranks among the worst options due to its high sugar content, which is the highest on this list. It also contains 13 grams of fat, 8 of which are saturated. Consuming too much saturated fat can elevate cholesterol levels, increasing the risk of heart disease and stroke. While it does offer 11 grams of protein, the elevated levels of sugar and fat make it a less healthy choice compared to other Greek yogurt options.
Worst: Chobani® Flip® Cookie Dough
Nutrition (Per 4.5 oz serving):
- Calories: 160
- Fat: 4.5 g (Saturated Fat: 3 g)
- Sodium: 55 mg
- Carbs: 21 g (Fiber: <1 g, Sugar: 19 g)
- Protein: 9 g
If your Greek yogurt includes toppings or mix-ins, it likely contains added sugars. Chobani® Flip® Cookie Dough has a high sugar content and the lowest protein amount on this list, making it a less nutritious choice. Instead, opt for the Chobani Zero Sugar line and add your own toppings, like fresh fruit and nuts, to keep sugar levels low while still enjoying a flavorful snack.
Worst: Oikos Key Lime Traditional Greek Yogurt
Nutrition (Per 1 cup serving):
- Calories: 140
- Fat: 4 g (Saturated Fat: 2.5 g)
- Sodium: 75 mg
- Carbs: 16 g (Fiber: 0 g, Sugar: 15 g)
- Protein: 11 g
Oikos® Key Lime Traditional Greek Yogurt lands on our "worst" list due to its high sugar content, with 15 grams of total sugar, including 10 grams of added sugar. While some sugar in yogurt is naturally present from milk, it’s important to watch out for added sugars, as overconsumption can increase the risk of diabetes, cardiovascular disease, certain cancers, and other chronic conditions. For a healthier option, consider swapping this flavored yogurt for a plain variety or the Triple Zero line.
Worst: Dannon Light + Fit Greek Crunch Peanut Butter Delight
Nutrition (Per 1 container):
- Calories: 130
- Fat: 2.5 g (Saturated Fat: 1.8 g)
- Sodium: 75 mg
- Carbs: 14 g (Fiber: 0 g, Sugar: 11 g)
- Protein: 11 g
While the toppings in Dannon Light + Fit Greek Crunch Peanut Butter Delight may add a fun texture, they also increase the sugar content to 11 grams. While some sugar can fit into a balanced diet, it’s best to limit it when possible. Though 130 calories is reasonable for a snack, a better option is to swap the candy toppings for a homemade mix-in. Instead of peanut butter cups, try adding a drizzle of peanut butter and a sprinkle of dark chocolate chips to plain yogurt for a similar flavor with lower sugar content.
Worst: Fage Total 2% Mixed Berries
Nutrition (Per 1 container):
- Calories: 120
- Fat: 2.5 g (Saturated Fat: 1.5 g)
- Sodium: 40 mg
- Carbs: 13 g (Fiber: 0 g, Sugar: 11 g)
- Protein: 12 g
Don't be misled by the fruit in Fage Total 2% Mixed Berries—it still contains 7 grams of added sugar. While this isn’t the highest amount on the list, added sugar provides empty calories that don’t contribute to satiety. In fact, cane sugar is the second ingredient in the berry mixture, even before the fruit itself. For a healthier option, consider adding your own fresh or frozen berries to plain yogurt, which boosts nutrition without the added sugar.
Worst: Stonyfield Organic Protein Greek Yogurt Parfait & Granola, Mango Pineapple
Nutrition (Per 1 tub):
- Calories: 260
- Fat: 8 g (Saturated Fat: 4 g)
- Sodium: 70 mg
- Carbs: 30 g (Fiber: 3 g, Sugar: 17 g)
- Protein: 16 g
With 260 calories and 17 grams of sugar per serving, Stonyfield Organic Protein Greek Yogurt Mango Pineapple Parfait & Granola is better left off your grocery list. The 10 grams of added sugar is equivalent to about 2.5 teaspoons, which is excessive for a snack. While it does offer 3 grams of fiber, the high calorie, saturated fat, and sugar content outweigh this benefit. For a healthier option, consider adding fiber-rich fruits, nuts, and seeds to plain yogurt at home.