25 Best Yogurts for Weight Loss
By The Editors of Eat This, Not That!
Packed with metabolism-revving protein and overflowing with gut-healthy, slimming probiotics, yogurt has all the makings of one of the very best weight-loss foods around.
But tread ye carefully in the aisle of the fermented milk products. Manufacturers have a knack for cramming as much sugar and artificial ingredients into yogurt pots and bottles as they do candy bars—all while marketing their products as the picture of health. The good news is, we’re here to help! Whether you’re looking for a low-fat, full-fat, sippable or greek yogurt, the next time you find yourself discombobulated in the dairy section, refer to this handy guide. Each of our "Eat This!" picks are high in healthy fats and protein, free from artificial sweeteners, colors, and additives, and are the lowest sugar options in each of their categories.
If you stick to our "Eat This!" picks, the stubborn pounds and belly fat are sure to melt away. Need to kick weight-loss into gear? Try one of these easy 55 Best-Ever Ways to Boost Your Metabolism.
Siggi's Icelandic Style Strained Non-Fat Vanilla Yogurt
Nutrition: 5.3 oz, 100 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 11 g carbs (0 g fiber, 9 g sugar), 14 g protein
Not just great-tasting, Siggi’s is one of the lowest-sugar vanilla yogurts on the market. The Icelandic yogurt is strained like Greek varieties, which also ups the protein content. And for more ways to add the muscle-building nutrient to your diet, check out our go-to high protein snacks for weight loss!
Fage Total 2% Greek Yogurt
Nutrition: 7 oz, 150 calories, 4 g fat (3 g saturated fat), 65 mg sodium, 8 g carbs (0 g fiber, 8 g sugar), 20 g protein
Not just creamier and more delicious than the nonfat variety, the little bit of milk fat in 2% Fage allows your body to absorb the fat-soluble vitamins in the yogurt. Plus, you can’t get a much purer ingredient list than this: milk, cream, and cultures (oh my!).
Wallaby Organic Greek Plain Low-fat Yogurt
Nutrition: 6 oz, 130 calories, 3 g fat (2 g saturated fat), 100 mg sodium, 7 g carbs (0 g fiber, 4 g sugar), 17 g protein
This Wallaby offering is the perfect go-to Greek yogurt. Not only is it available at the majority of conventional grocers, it’s also a tasty middle-of-the-road offering for those who don’t want to commit to the calories of a whole-milk-based yogurt, but like the idea of reaping extra nutrients from a bit of milk fat.
Nutrition: 5.3 oz, 130 calories, 6 g fat (3.5 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 12 g protein
Maple Hill Creamery’s yogurts are made just two ingredients: grass-fed milk and live cultures. That difference in milk might be reflected in the price, but it’s well worth the extra cents if you can afford it. "Grass-fed yogurt contains more omega-3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes and various cancers," registered dietitian Stephanie Middleberg explains. Bonus: Maple Hill Greek yogurts are rich, creamy and taste way more decadent than they are.
Chobani Whole Milk Greek Yogurt Plain
Nutrition: 5.3 oz, 130 calories, 6 g fat (4 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 13 g protein
Chobani Greek yogurts have low sugar content and are packed with plenty of satiating protein, so they can make a great choice to keep around the house. Don't be scared away by the 4% on the label, though. The fat will keep you full and focused so you don't reach for a less-than-nutritious snack mid-morning.
And speaking of snacks, be sure to load up on some of these 50 Snacks With 50 Calories or Less.
Stonyfield Organic Whole Milk Greek Yogurt, Plain
Nutrition: 5.3 oz, 120 calories, 5 g fat (3.5 g saturated fat), 95 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 14 g protein
Because this is made with organic non-fat milk and live active cultures, you can't go wrong with this plain, thick and delicious Greek-style yogurt. Organically raised cows aren’t subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you. Pair a pot with some fresh fruit, raw nuts and one of these tasty weight loss teas for a complete, healthy breakfast.
Whole Milk Kefir,
Whole Milk Kefir,
Nutrition: 1 cup, 160 calories, 9 g fat (5 g saturated fat), 11 g carbs (0 g fiber, 7 g sugar), 9 g protein
If you’re looking for a basic, full-fat kefir, this is it. Although it tastes great right out of the bottle, we love the idea of using this Wallaby sip to make a smoothie. To whip up a simple drink, blend a half-cup of the stuff with a ¼ cup of fruit, some honey to taste and four or five ice cubes.
Dannon Whole Milk Vanilla Yogurt
Nutrition: 5.3 oz, 140 calories, 4.5 g fat (3 g saturated fat), 70 mg sodium, 20 g carbs (0 g fiber, 15 g sugar), 5 g protein
Vitamin D-fortified dairy products, like this just-sweet-enough yogurt, help the body absorb bone-protecting calcium. While this is one of the best products Dannon has to offer, this yogurt shouldn’t be your daily go-to as it’s low in protein and high in sugar.
Organic Valley Grassmilk 100% Grass-Fed Whole Milk Yogurt, Plain
Nutrition: 6 oz, 130 calories, 6 g fat (3.5 g saturated fat), 120 mg sodium, 11 g carbs (0 g fiber, 11 g sugar), 7 g protein
When you can, splurge for a grass-fed yogurt like this new tub from Organic Valley. Grass-fed cows provide more omega-3 fatty acids and two to five times more conjugated linoleic acid than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide variety of health benefits, including improved blood -ugar regulation, maintenance of lean body mass and reduced body fat. (And speaking of leaning out, be sure to check out these 40 Ways to Lose 4 Inches of Body Fat!)
Dannon Triple Zero Greek Nonfat Yogurt, Vanilla
Nutrition: 5.3 oz,120 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 14 g carbs (6 g fiber, 6 g sugar), 15 g protein
Although there is no naturally-occurring fiber in yogurt, Dannon’s addition of chicory root fiber allows the yogurt's six grams of naturally-occurring sugar to be matched with an equal amount of digestion-slowing fiber. The source of fiber, chicory root, is a source of inulin, a prebiotic that may help feed those live active probiotic cultures and can help minimize spikes in insulin after a carb-heavy meal.
Smari Black Cherry and Chia Whole Milk Icelandic Organic Yogurt
Nutrition: 5 oz, 140 calories, 5 g fat (3.5 g saturated fat), 20 mg sodium, 13 g carbs (1 g fiber, 11 g sugar), 13 g protein
When grabbing a fruit-flavored yogurt off the shelves, make sure to look for two things: is it high in fat and protein and is it low in sugar. Being high in fat and protein will help to slow your body’s digestion of sugars, which will help to keep you fuller longer. Being low in added sugars is an added bonus. Start with Smari for a safe bet. This Icelandic-style yogurt, also called skyr, is one of the highest protein cartons on the market. Plus, they keep added sugar to a minimum.
Siggis 4% Whole-Milk Skyr, Mixed Berries
Nutrition: 4.4 oz, 140 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 8 g sugar), 12 g protein
This full-fat Icelandic-style yogurt is among the most creamy and concentrated on the dairy aisle. It contains four times the amount of milk than a regular yogurt, making it an uber-filling, weight loss-friendly pick. We love that Siggi’s uses real berries to flavor their pots. For more weight-loss friendly foods, check out these 30 Foods That Melt Love Handles!
Powerful Yogurt, Plain
Nutrition: 8 oz, 140 calories, 0 g fat (0 g saturated fat), 100 mg sodium, 10 g carbs (0 g fiber, 9 g sugar), 25 g protein
Thanks to Powerful Yogurt’s proprietary straining process, this scoopable eat retains more of the natural proteins found in its pasteurized milk base. Eat it plain or throw it into a protein shake for an added boost.
Drink Chobani Low-Fat Mango Greek Yogurt Beverage
Nutrition: 10 oz, 210 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 30 g carbs (6 g fiber, 22 g sugar), 14 g protein
Compared to other drinkable yogurts on the market, Chobani has churned out a drink that has about 33 percent less sugar. Not only is it lower in sugar than their competitors, but it also contains a belly-filling 6 grams of fiber and 14 grams of muscle-building protein. With its moderately high sugar count, it may still be good to keep this drink to a post or pre-workout snack.
Icelandic Provisions, Peach & Cloudberry Skyr
Nutrition: 5.3 oz, 120 calories, 2 g fat (1 g saturated fat), 60 mg sodium, 13 g carbs (1 g fiber, 12 g sugar), 14 g protein
You’re not only getting a taste of a uniquely Icelandic fruit—the cloudberry—but this container of skyr from Icelandic Provisions will also fill you up with an impressive amount of protein for the fewest grams of added sugar.
Siggi's Swedish-Style Drinkable Yogurt, Plain
Nutrition: 8 fl oz, 100 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 15 g carbs (0 g fiber, 10 g sugar), 8 g protein
This tangy, sipple yogurt—called "filmjölk"—is surprisingly filling. We recommended this pick as either an on-the-go snack or breakfast addition. For more healthy eating tips, check out these 20 Weight Loss Tricks You Haven't Tried!
Noosa Strawberry Rhubarb Yoghurt
Nutrition: 4 oz, 140 calories, 6 g fat (3 g saturated fat), 55 mg sodium, 17 g carbs (1 g fiber, 15 g sugar), 6 g protein
If you want to enjoy Noosa, be sure to pick a flavor that comes in a 4-ounce container. If you can’t find these smaller packaged yogurts, you could end up consuming over 30 grams of sugar before breakfast!
Chobani Flip Pure Raspberry Whole Milk Greek Yogurt
Nutrition: 5.3 oz, 140 calories, 5 g fat (3 g saturated fat), 90 mg sodium, 14 g carbs (<1 g fiber, 11 g sugar), 11 g protein
When looking for a yogurt with fruit, Chobani’s Flip Pure Raspberry is one of—if not the—best yogurts on the market. Why? It’s high in healthy fats and protein while being low in belly-busting sugar.
Fage Crossovers Carrot Ginger with Pistachios
Nutrition: 5.3 oz, 210 calories, 9 g fat (2.5 g saturated fat), 260 mg sodium, 17 g carbs (2 g fiber, 13 g sugar), 15 g protein
Most flavored yogurts turn to fruits and desserts for inspiration, but savory yogurts are starting to shake up the food scene. If you’re looking for a yogurt that comes with indulgent mix-ins, this savory (and, hence, low-sugar) crossover from Fage is one of the best bets.
Lifeway Helios Kefir Nonfat Original
Nutrition: 1 cup, 120 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 14 g carbs (2 g fiber, 12 g sugar), 16 g protein
Kefir is 99 percent lactose-free, making it a great yogurt alternative for those with lactose intolerance. This tangy drinkable yogurt is easy to eat on the go, is loaded with 16 grams of protein and has more probiotic bacteria than traditional yogurts. Whether or not you can handle dairy, throw it into your shopping cart to mix up your morning routine!
Chobani Simply 100
Nutrition: 5.3 oz, 100 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 13 g carbs (5 g fiber, 6 g sugar), 12 g protein
As far as fruit-flavored yogurts go, Chobani’s Simply 100 is a safe bet. Especially since it’s so rare to find a fruit-flavored yogurt with more protein than sugar. This one’s also gluten-free, kosher, and free of artificial ingredients. (Just be aware it does use some non-nutritive sweeteners like monk fruit extract and stevia.) Pick some up if you haven’t been able to give up on your fruit-flavored yogurts, but we’d always recommend a plain Greek yogurt with real blueberries before any pre-packaged container.
Nutrition: 5.3 oz, 80 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 15 g protein
If you’re choosing plain, Oikos gets the green light from us. Low sugar, high protein: that’s the winning combo in any yogurt. Just steer clear of the fruit flavors: Blackberry has more sugar than actual blackberry, and Pomegranate uses questionable additives such as potassium sorbate, which has been known to cause skin allergies like eczema ,and calcium lactate, which can lead to kidney stones and digestive and skin issues.
Brown Cow Vanilla Greek Whole Milk Yogurt
Nutrition: 5.3 oz, 150 calories, 4.5 g fat (3 g saturated fat), 85 mg sodium, 13 g carbs (0 g fiber, 12 g sugar), 13 g protein
Brown Cow Farms makes a great Greek yogurt because they keep things simple and basic. As a general rule, we recommend choosing brands that have a short ingredient list. Brown Cow’s non-GMO Greek yogurt contains just two ingredients.
Yoplait Original, French Vanilla
Nutrition: 6 oz, 150 calories, 2 g fat (1 g saturated fat), 95 mg sodium, 25 g carbs (0 g fiber, 18 g sugar), 6 g protein
It’s not our first pick, and it’s not even our second (you can see where it actually ranks in our ultimate ranking of 47 Vanilla Yogurts), but this is your best option if you’re a die-hard Yoplait yogurt fan. (Especially since their other lines are riddled with artificial sweeteners.) Their Original French Vanilla has reasonable calorie, fat, and protein counts, but is still fairly high in sugar, so don’t rely on this container to keep you full all morning. To counteract the high sugar count, we recommend pairing it with a high-fiber bread, such as Ezekiel 4:9, smeared with a couple tablespoons of peanut butter and topped with digestion-slowing chia seeds.
Chobani Greek Yogurt, Vanilla + Chocolate Dust
Nutrition: 3.5 oz, 100 calories, 2 g fat (1.5 g saturated fat), 40 mg sodium, 12 g carbs (0 g fiber, 10 g sugar), 8 g protein
When it comes to more indulgent flavors like chocolate, it’s all about portion control. Chobani hits the nail on the head with this kid-sized dessert-inspired blend. You could eat more than two of these pouches of yogurt before you’d take in the sugar equivalent of Yoplait’s similar variety, which has 21 grams of sugar in a 4-ounce container.
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