Over the past decade, the variety of yogurt options at the grocery store has expanded significantly. While many of the classic options remain, Greek yogurt has surged in popularity, now occupying more shelf space than ever. However, with so many brands to choose from, it can be difficult to determine which Greek yogurt is the healthiest from a nutritional standpoint.
To make your shopping experience easier, we've analyzed the leading Greek yogurt choices and identified the healthiest options available.
Is Greek Yogurt Good for You?
Greek yogurt has skyrocketed in popularity, thanks to its impressive nutritional profile and distinct texture and flavor.
High in Protein: Greek yogurt boasts a much higher protein content and thicker texture compared to traditional yogurts. It also has a natural tangy, tart flavor, quite different from the sugary yogurts you might have grown up eating.
Rich in Essential Nutrients: Like other yogurts, Greek yogurt provides essential nutrients. It’s a great source of B vitamins, the antioxidant selenium, calcium, potassium, and vitamin D, making it a convenient and nutrient-packed meal or snack.
Contains Healthy Fats: Full-fat Greek yogurt provides beneficial fats like monounsaturated and polyunsaturated fats, both of which are associated with heart health. Recent research suggests that the saturated fats in dairy may not have the same negative effects as other sources, allowing full-fat varieties to fit into a balanced diet when consumed in moderation.
How to Choose the Healthiest Greek Yogurt
With so many options in the dairy aisle, choosing the healthiest Greek yogurt can be tricky. Flavors, toppings, and mix-ins often add extra carbs and sugar. Here's how to find the healthiest choice:
Watch the Sugar Content: While Greek yogurt naturally contains some sugar from its milk base, look for varieties with less than 5 grams of added sugar per serving. The lower the sugar, the better.
Avoid Artificial Sweeteners: Sweeteners like sucralose and aspartame add no calories but may raise health concerns. Yogurts sweetened with monk fruit or stevia are better alternatives, offering sweetness without added sugar or calories and with fewer health concerns.
Look for Live Cultures: Probiotics, or live cultures, are beneficial bacteria that aid digestion and are responsible for turning milk into yogurt. However, some processing methods kill these bacteria, so make sure to choose yogurts that list "live and active cultures" to ensure probiotic benefits.
Now, let's explore some of the healthiest Greek yogurt brands, and if you're curious about how they taste, check out our taste test!
The 6 Best 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
Fage Total 5%
Nutrition (Per 5.3 oz serving):
- Calories: 140
- Fat: 8 g (Saturated Fat: 5 g)
- Sodium: 55 mg
- Carbohydrates: 5 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 14 g
Plain yogurt is an excellent 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 can be easily added to meals and snacks. While lower-fat and non-fat versions are available, the 5% milkfat variety may keep you feeling fuller longer, thanks to the satiating effects of fat. However, if you prefer to allocate your fat intake to toppings like nuts, non-fat plain Greek yogurt is a great alternative.
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
- Carbohydrates: 7 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 16 g
Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt is another great whole milk option, made from the milk of 100% grass-fed cows and certified USDA organic. This certification ensures that the ingredients meet rigorous standards for farming, processing, and handling. While organic certification doesn’t automatically guarantee better health, it highlights the emphasis on natural ingredients and sustainable practices. With no added sugars and a high protein content, this yogurt is an excellent nutritious choice.
Two Good Plain
Nutrition (Per ¾ cup serving):
- Calories: 90
- Fat: 2 g (Saturated Fat: 1 g)
- Sodium: 30 mg
- Carbohydrates: 3 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 14 g
Two Good Plain Greek Lowfat Yogurt stands out with one of the lowest sugar contents on this list, making it a great choice. It contains no added sugar and only 2 grams of natural sugar from the milk. If you prefer flavored options, Two Good also offers several varieties that are lower in sugar than some plain Greek yogurts. These flavored versions are sweetened with fruit purees and stevia leaf, delivering sweetness without any added sugars.
Oikos Triple Zero Vanilla
Nutrition (Per ¾ cup serving):
- Calories: 100
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 65 mg
- Carbohydrates: 8 g (Fiber: 0 g, Sugar: 6 g)
- Protein: 17 g
Oikos Triple Zero Vanilla offers the highest protein content on our list, with 17 grams per serving. The high protein helps increase satiety, making this yogurt a filling option. It is sweetened with stevia, a zero-calorie sweetener, allowing for sweetness without the added sugar. With zero grams of fat, it is also a lower-calorie choice compared to other options. The Triple Zero line is made without added sugar, contains no artificial sweeteners, and has 0% fat, making it a well-rounded healthy option.
Chobani® Zero Sugar Vanilla
Nutrition (Per ¾ cup serving):
- Calories: 70
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 70 mg
- Carbohydrates: 6 g (Fiber: <1 g, Sugar: 0 g)
- Protein: 13 g
Chobani Zero Sugar is a non-fat option made with no added sugar and is lactose-free, resulting in zero grams of sugar. This line offers a variety of flavors, many fruit-based and others inspired by classic treats. Sweetened with allulose and stevia, both of which are sugar alternatives, this yogurt delivers sweetness without added sugars. At only 70 calories per serving and with 13 grams of protein, it's a great low-calorie, high-protein choice.
The Greek Gods Plain Nonfat Yogurt
Nutrition (Per 1 cup serving):
- Calories: 100
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 140 mg
- Carbohydrates: 14 g (Fiber: 0 g, Sugar: 12 g)
- Protein: 10 g
While The Greek Gods Plain Nonfat Yogurt contains fewer grams of protein and more carbs compared to other top choices, it provides 25% of the daily value for calcium. Its milder, less tangy flavor might appeal to those who prefer a smoother taste. With 10 grams of protein per serving, it still offers a satisfying option for a snack or can easily be incorporated into a balanced meal.