5 Best Yogurt Picks for Health and Nutrition: Plain, Flavored and Plant-Based

Yogurt can be an excellent source of protein, calcium and probiotics, the beneficial bacteria that support a healthy gut microbiome. A good gut microbiome can enhance our digestive health, boost our immune system and even improve our mood and mental health. But tread carefully; some yogurts pack nearly a day’s worth of added sugar in a single serving.

Here are five top picks that include something for everyone – plain, flavored and completely vegan. Also, learn what to look for on labels, including what really matters and what doesn’t. 

What are the 5 best yogurt options?

Fage, 2% Plain Greek Yogurt

120 calories, 5 grams carbs, 5 grams sugar (0 added sugar), 17 grams protein

• no sweeteners added

Chobani, nonfat plain Greek yogurt + Chobani Less Sugar

nonfat plain: 80 calories, 6 grams carbs, 5 grams sugar (0 added sugar), 14 grams protein

less sugar: 120 calories, 11 grams carbs, 9 grams sugar (5 grams added sugar), 12 grams protein

• sweetened with [less] cane sugar

Siggi’s, plain 0% skyr + Siggi’s lower-sugar and simple ingredient skyr

• Nonfat plain: 90 calories, 6 grams carbs, 4 grams sugar (0 added sugar), 16 grams protein
• Simple ingredient: 130 calories, 11 grams carbs, 8 grams sugar (5 grams added sugar), 12 grams protein
• Sweetened with less cane sugar

Oikos Triple Zero 

• 90 calories, 7 grams carbs, 5 grams sugar (0 added sugar), 15 grams protein
• Sweetened with stevia

kite hill Greek style plant-based yogurt [vegan] | plain + vanilla unsweetened

• Plain: 120 calories, 4 grams carbs, 0 sugar (0 added sugar), 15 grams protein
• Vanilla unsweetened: 120 calories, 4 grams carbs, 0 sugar (0 added sugar), 15 grams protein
• No sweeteners added

How to read your yogurt nutrition label: What matters and what doesn’t

What matters

• Ingredient List: Keep it simple. Milk, sometimes cream and live active cultures are really all that’s needed. Anything more adds sweetness, thickness and/or flavor.
• Added Sugar: Ideally zero, or close to it
• Protein: Most traditional-style Greek yogurt brands have 16-20 grams of protein per 6-ounce serving. Look for at least 10-12 grams of protein in plant-based alternatives.
• Calcium: Most brands offer about 10-20% of the daily value for calcium (160 to 240 mg calcium) per serving.

What is less important

• Calories: If ingredients are simple and added sugar is zero or close to it, calories should also be in check. Typically, calories range from 120-130 calories for a serving of reduced-fat Greek yogurt and 200 calories for full-fat.
• Total sugar: Usually 2 to 6 grams per 6-ounce serving; this is lactose, the naturally-occurring milk sugar in yogurt (note for the lactose intolerant: probiotics in yogurt help to digest this lactose for us). Unsweetened plant-based options can have less than 0-1 gram of total sugar.
• Saturated fat: Typically, 2 to 2.5 grams per 6-ounce serving of 2% reduced-fat Greek yogurt is not a concern for most people. The difference in flavor and texture is striking and, most would say, worth it.