25 Best Yogurts for Weight Loss
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. If you stick to our Eat This! picks, the stubborn pounds and belly fat is sure to melt away.
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Siggi's Icelandic Style Strained Non-Fat Vanilla Yogurt
Nutrition: 5.3 oz, 100 calories, 0 g fat, 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!
Kalona SuperNatural Organic 2% Yogurt, Peach
Nutrition: 6 oz, 107 calories, 2.5 g fat, 8 g sugar, 6 g protein
Made from all-natural ingredients and organic, grass-fed, non-homogenized milk, Kalona is as much a treat for your tastebuds as it is for your health! It’s also far lower in sugar than the majority of other peach-flavored yogurts. For example, a six-ounce container of Dannon’s Fruit on the Bottom variety packs a whopping 27 grams of the sweet stuff. That’s more sugar than you’ll find in two McDonald’s apple pies!
Wallaby Organic Greek Plain Low-fat Yogurt
Nutrition: 6 oz, 130 calories, 3 g fat, 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.
Chobani Greek Yogurt, Chocolate Dust
Nutrition: 2 oz, 60 calories, 1.5 g fat, 6 g sugar, 5 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 three of these 2-ounce containers of yogurt before you’d take in the sugar equivalent of Yoplait’s similar variety, which has 22 grams of sugar in a 4-ounce container.
Fage Total 2% Greek Yogurt
Nutrition: 150 calories, 4 g fat, 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!).
YoCrunch Low-Fat Yogurt, Vanilla with Chips Ahoy® Cookie Pieces
Nutrition: 4 oz, 120 calories, 3 g fat, 16 g sugar, 4 g protein
If you’re looking for a yogurt that comes with indulgent mix-ins, this is one of the best bets. In fact, it’s impressively low cal for a cookie-strewn treat. Although it does have a bit more sugar than we’d ideally like to see, it’s relatively low in comparison to other candy-topped yogurts, which can have more than 20 grams of the sweet stuff.
Stonyfield Organic Nonfat Greek Yogurt, Plain
Nutrition: 5.3 oz, 80 calories, 0 g fat, 6 g sugar, 15 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.
Organic Valley Grassmilk 100% Grass-Fed Whole Milk Yogurt, Plain
Nutrition: 8 oz, 180 calories, 9 g fat, 15 g sugar, 10 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!) Although this yogurt is a bit higher in sugar than we’d typically recommend, it makes our list because all of the sweet stuff is the naturally occurring variety coming from the milk.
Chobani Greek Blended 4% Plain
Nutrition: 5.3 oz, 130 calories, 6 g fat, 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.
Straus Family Creamery Organic Plain Lowfat Yogurt
*Nutrition: 1 cup, 150 calories, 1.5 g fat, 10 g sugar, 12 g protein
Finding a thick yogurt that flows freely out of its container is a rarity, but the Straus Family Creamery delivers! Throw this delicious, European-Style treat in your weight loss smoothies or sprinkle it with cinnamon and some toasted coconut for a quick and easy snack.
Blue Hills All Natural Yogurt, Butternut Squash
Nutrition:5.3 oz, 90 calories, 3.5 g fat, 5 g sugar, 4 g protein
Most flavored yogurts turn to fruits and desserts for inspiration, but savory yogurts are starting to shake up the food scene. Blue Hill gets in on the trend while keeping sugar and calories in check.
And speaking of fall-inspired healthy eats, check out these 20 Healthy Pumpkin Recipes for Weight Loss.
Chobani Indulgent, Cherry & Dark Chocolate
Nutrition: 3.5 oz, 120 calories, 5 g fat, 11 g sugar, 7 g protein
Non-fat milk, cream and live and active cultures make up the bulk of this just-sweet-enough dessert alternative, while cane juice (a sugar alternative), cherries, cocoa powder and lemon juice concentrate contribute to the chocolate-covered fruity flavor.
Siggis 4% Whole-Milk Skyr, Fig & Lemon Zest
Nutrition: 4.4 oz, 120 calories, 5 g fat, 8 g sugar, 10 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 figs, lemon zest and lemon juice 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, 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.
Dannon Light & Fit Greek Yogurt, Nonfat Vanilla
Nutrition: 5.3 oz, 80 calories, 0 g fat, 7g sugar, 12 g protein
Sometimes you need something slightly sweet in the morning. If you’re looking beyond bare yogurt, Dannon’s vanilla makes our list. You won’t find much higher protein counts or lower sugar counts in flavored yogurts. Plus, we can’t argue with its diminutive 80 calories per serving. If you’re sensitive to artificial sweeteners, though, this pick might not be for you; Dannon uses acesulfame potassium, a zero-calorie sweetener, in their yogurt pots.
Lifeway Veggies Kefir, Cucumber
Nutrition: 1 cup, 100 calories, 2 g fat, 12 g sugar, 9 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 9 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!
Dannon Oikos Organic Greek Yogurt, Honey
Nutrition:120 calories, 0 g fat, 17 g sugar, 12 g protein
Kudos to Oikos for using honey to turn this into a lightly sweetened treat without making it a sugar-packed breakfast blunder. Plus, it’s bursting with 13 grams of hunger-busting protein, and we totally love that!
Nutrition 5.3 oz, 100 calories, 0 g fat, 8 g sugar, 12 g protein
A flavored yogurt with more protein than sugar?! We’ll take it! Bonus: This greek yogurt’s tropical, tangy flavor will almost immediately give you a summery feeling.
Whole Milk Kefir,
Whole Milk Kefir,
Nutrition: 1 cup, 160 calories, 9 g fat, 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.
Yoplait Plenti, Coconut
Nutrition: 155 grams, 150 calories, 2 g fat, 12 g sugar, 12 g protein
Vitamin D-fortified dairy products, like this just-sweet-enough yogurt, help the body absorb bone-protecting calcium. To up the protein and flavor content—without overdoing it in terms of calories—Yoplait added flax and pumpkin seeds to their pot.
Chobani Simply 100
Nutrition: 5.3 oz, 100 calories, 0 g fat, 8 g sugar, 12 g protein
It’s rare to find a fruit-flavored yogurt with more protein than sugar. This one’s also gluten-free, kosher, and free of artificial ingredients. Pick some up if you’re trying to slim down, and be sure to check out these 50 Best-Ever Weight-Loss Secrets From Skinny People.
Nutrition: 5.3 oz, 80 calories, 0 g fat, 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 Non-GMO Greek Smooth and Creamy Plain
Nutrition: 5.3 oz, 80 calories, 0 g fat, 15 g protein, 6 g sugar
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 but only comes in nonfat versions, so you’ll have to sacrifice some of the nutrients in other brands with higher fat content.
Nutrition: 5.3 oz, 130 calories, 6 g fat, 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.
Siggi's Swedish-Style Drinkable Yogurt, Plain
Nutrition: 8 fl oz, 0 g fat, 10 g sugar, 8 g protein
This tangy, filling sipple yogurt is surprisingly filling. We recommended this pick as a filling on-the-go snack or breakfast addition. For more healthy eating tips, check out these 20 Weight Loss Tricks You Haven't Tried!
ABC News Chief Women's Health Correspondent