Whether you’re looking for an on-the-go breakfast, the perfect post-workout fuel, an appetite-stabilizing midday snack, or a guilt-free dessert, a carton of yogurt will likely fit the bill. What makes this fermented dairy product so versatile? It’s packed with muscle-building protein, full of satiating healthy fats, brimming with gut-healing probiotics, and rife with the fat-melting duo of calcium and vitamin D.

There’s only one problem: dairy aisles are now filled with more yogurt options than there were hippies at Woodstock.

Before the yogurt rush, choosing a container meant you just had to decide if you wanted blueberry or plain. Now, you can choose how much fat you want, what kind of toppings you want to flip in it, or even what country influenced the recipe. (That’s right, Greek yogurt isn’t the only foreign yogurt; there’s also European, Mediterranean, Australian, Icelandic, and American!) And because some manufacturers cram as much sugar and artificial ingredients into these containers as they do into a bag of Sour Patch Kids, it’s not wise to pick up whichever yogurt first catches your eye.

That’s why we scoured grocery shelves to research the top 17 popular yogurt brands. Because many brands offer more than one line, we decided to take the “pulse” of each brand by examining every one of their vanilla options. We figured vanilla would be a good indicator of how heavily brands sweeten their cartons. Below, we’ve ranked every vanilla flavor. Skim the list to see where your favorite ranks, and scroll to the bottom to see which brands scored top marks. And while your mind is still on breakfast, don’t miss these drool-worthy 50 Best Overnight Oats Recipes.

Only single-serving containers that were vanilla flavored were included on this list. Even though serving sizes differed among brands, we chose not to rank based on nutrients per gram because we assumed serving size was an intentional decision. We admire brands who know they have a sugar-dense yogurt, but choose to offer it in a 4-oz container rather than a 6-oz one.

Because protein and healthy fats are two of the most uniquely valuable nutrients provided by yogurt, we chose to rank the containers based on these nutritional benefits over standard methods of calories or sodium. Additionally, because flavors like vanilla are usually sweetened with added sugars, we favored yogurts that were low in sugar. Any carton whose sugar content was lowered due to health-harming artificial sweeteners was immediately sent to the “worst” list. We also used nutritional perks that are also unique to yogurt, like calcium and vitamin D, to break any ties.

Nutrition per 8 oz serving: 200 calories, 8 g fat (5 g saturated fat), 100 mg sodium, 17 g carbs (4 g fiber, 7 g sugar), 21 g protein, Calcium 20%

The only reason Powerful Yogurt can claim to be the highest-protein yogurt on the market is by giving you the largest serving size in the market. They found a place on our worst list because of what we consider to be the unnecessary addition of a potentially carcinogen-containing ingredient: caramel color. Want the most protein-dense yogurt? Scroll down to check out our #1 best yogurt.

Nutrition per 5.3 oz serving: 130 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 21 g carbs (0 g fiber, 20 g sugar), 12 g protein, Calcium 15%, Vitamin D 15%

Any yogurt that had 20 grams of sugar or higher found themselves a spot on our worst list. And that includes this offering from Activia. In fact, this little pot packs more sugar than you’ll find in a Double Chocolate Glazed Cake Donut from Dunkin’ Donuts. And since sugar has been found to promote a gut environment that may negate any probiotic benefits, this ‘gurt may find itself on our list of 10 Probiotic Foods You Should Never Eat.

Nutrition per 6 oz serving: 130 calories, 1.5 g fat (1 g saturated fat), 100 mg sodium, 22 g carbs (0 g fiber, 21 g sugar), 7 g protein, Calcium 25%, Vitamin D 20%

Being entirely organic isn’t enough to make this sugar bomb safe for your waistline.

Nutrition per 6 oz serving: 140 calories, 2.5 g fat (1.5 g saturated fat), 75 mg sodium, 24 g carbs (0 g fiber, 20 g sugar), 6 g protein, Calcium 25%

Like Stonyfield’s yogurt above, Wallaby is also organic (and has less sugar). Nonetheless, Wallaby offers less protein and no Vitamin D — a vitamin that helps your body absorb bone-building calcium and supports your immune system.

Nutrition per 6 oz serving: 150 calories, 2.5 g fat (1.5 g saturated fat), 75 mg sodium, 26 g carbs (0 g fiber, 22 g sugar), 6 g protein, Calcium 25%

If you do want to pick up a vanilla from Wallaby, go with their plain vanilla. This Vanilla Bean flavor has more sugar and calories for no additional nutritional benefits.

Nutrition per 5.3 oz serving: 130 calories, 2 g fat (1.5 g saturated fat), 90 mg sodium, 22 g carbs (0 g fiber, 22 g sugar), 7 g protein, Calcium 25%

It has similar nutritionals to the yogurt above, but Wallaby edged out Dannon for being organic—meaning their milk comes from cows that are never injected with hormones.

Nutrition per 5.3 oz serving: 140 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 22 g carbs (0 g fiber, 18 g sugar), 11 g protein, Calcium 10%, Vitamin D 20%

Yoplait’s Greek 0% is the first of the following artificially sweetened yogurts. The negative effects of artificial sweeteners are still being discovered, but as of now we know they can stifle weight-loss efforts by recalibrating your sweetness sensors (and make you overeat sugar-sweetened foods) and may disrupt your gut microbiome to make it more inflammatory. Because this yogurt has 18 grams of real sugar, we figured they probably added a lower amount of artificial sweeteners, so that’s why it ranks on the “good” end of the worst yogurts.

Nutrition per 5.3 oz serving: 100 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 10 g carbs (0 g fiber, 7 g sugar), 15 g protein, Calcium 15%, Vitamin D 10%

Besides artificial sweeteners, Yoplait adds a touch of sweetness with fructose: the sugar that researchers have directly associated with fatty liver disease and metabolic diseases. Pass on this.

Nutrition per 5.3 oz serving: 80 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 9 g carbs (0 g fiber, 7 g sugar), 12 g protein, Calcium 15%

Ingredients we don’t like seeing in our yogurt: artificial sweeteners, artificial flavors, modified corn starch and fructose. Each of these nasty additives is found in Dannon’s Light & Fit Greek yogurt.

Nutrition per 4 oz serving: 120 calories, 2 g fat (1 g saturated fat), 40 mg sodium, 17 g carbs (0 g fiber, 14 g sugar), 8 g protein, Vitamin D 15%

“When a problem comes along / You must whip it.” The words of Devo couldn’t be more accurate. Unfortunately, even when Yoplait decided to “whip” their Greek yogurt, it actually got worse as this offering is made with additives commonly contaminated with artery-clogging trans fats: mono and diglycerides.

Nutrition per 6 oz serving: 90 calories, 0 g fat (0 g saturated fat), 80 mg sodium, 16 g carbs (0 g fiber, 10 g sugar), 5 g protein, Calcium 15%, Vitamin A 15%, Vitamin D 20%

Low in calories, fat, and protein, but still high in sugar and artificial sweeteners.

Nutrition per 5.3 oz serving: 70 calories, 0 g fat (0 g saturated fat), 75 mg sodium, 13 g carbs (0 g fiber, 9 g sugar), 5 g protein, Calcium 15%, Vitamin A 10%, Vitamin D 15%

Studies have shown that those who eat full-fat dairy are actually lighter (they have lower BMI’s) than those who eschew fat. So don’t be fooled by this “Light & Fit” name: consuming water, modified food starch and artificial sweeteners isn’t the way you get lighter or fitter.

Nutrition per 4 oz serving: 60 calories, 0 g fat (0 g saturated fat), 70 mg sodium, 10 g carbs (2 g fiber, 6 g sugar), 4 g protein, Calcium 15%

There’s no sugar added, but that means even more artificial sweeteners are employed to make this yogurt sweet.

Nutrition per 4 oz serving: 100 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 15 g carbs (0 g fiber, 12 g sugar), 9 g protein, Vitamin D 20%

Yogurt shouldn’t be a complicated food. In fact, it can be made with just two ingredients: milk and cultures. Lactic acid esters of mono and diglycerides (i.e. synthetic fats), gelatin and “flavor blends” should not be included. Take a look at our best list, and you’ll see you don’t need some funky food scientist adding chemicals to your yogurt to keep the calorie count to 100.

Nutrition per 6 oz serving: 130 calories, 0 g fat (0 g saturated fat), 105 mg sodium, 25 g carbs (0 g fiber, 25 g sugar), 7 g protein, Calcium 25%, Vitamin D 20%

Now we jump back to yogurts that don’t have artificial sweeteners. Although we considered sending all artificially sweetened yogurt blends of water, gums, and additives to the bottom, we reconsidered when we saw how much sugar some of these other brands had. And unless you just got back from the gym, 25 grams of sugar in one serving is too much.

Good news, though: Stonyfield reached out to let us know they’ve committed to cutting the sugar content of their Smooth & Creamy recipes by 25 percent by the end of Fall 2017 (which would allow us to rank them on our best list!). We look forward to updating the ranking upon release of the new recipe.

Nutrition per 4 oz serving: 160 calories, 4 g fat (2.5 g saturated fat), 105 mg sodium, 25 g carbs (0 g fiber, 21 g sugar), 5 g protein, Calcium 15%, Vitamin A 10%, Vitamin D 10%

The combination of being high in sugar, low in protein, and littered with odd additives like potassium sorbate and lactic acid esters of mono and diglycerides was enough to send this Yoplait container down to the bottom of our list.

Nutrition per 6 oz serving: 210 calories, 10 g fat (7 g saturated fat), 105 mg sodium, 25 g carbs (0 g fiber, 25 g sugar), 6 g protein, Calcium 25%

Don’t be fooled by the name—yes, there is honey in this yogurt; it just comes in third in the list of sweeteners behind cane sugar and brown cane sugar.

Nutrition per 6 oz serving: 180 calories, 2.5 g fat (1.5 g saturated fat), 110 mg sodium, 31 g carbs (0 g fiber, 28 g sugar), 7 g protein, Calcium 30%, Vitamin A 15%, Vitamin D 20%

No wonder Yoplait adds modified corn starch and gelatin to their yogurts—they need to bulk up their watery concoction so they can keep calorie count reasonable and still add 28 grams of sugar!

Nutrition per 6 oz serving: 170 calories, 5 g fat (3 g saturated fat), 150 mg sodium, 30 g carbs (< 1 g fiber, 28 g sugar), 7 g protein, Calcium 25%

The absurdly high-sugar/low-protein combination of this trilayer yogurt won’t power you through the day as you’d hope—and sadly won’t help you stave off those mid-morning donut cravings. This is just another on the list of 30 Surprising Foods with More Sugar Than a Donut.

Nutrition per 4 oz serving: 80 calories, 0 g fat (0 g saturated fat), 85 mg sodium, 11 g carbs (0 g fiber, 10 g sugar), 9 g protein, Calcium 10%, Vitamin A 10%, Vitamin D 10%

This container is less yogurt and more science experiment: it’s made with modified corn starch, kosher gelatin, lactic acid esters of mono and diglycerides, caramel color, natural and artificial flavors, acesulfame potassium, lactic acid and sucralose.

Nutrition per 4 oz serving: 45 calories, 1.5 g fat (1 g saturated fat), 25 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 5 g protein, Calcium 15%

We’re not sure this container should even qualify as yogurt. It’s primarily water (seriously, water is the first listed ingredient), and although is some milk, the flavor and appearance of yogurt comes from milk protein concentrate, starches, gelatin, and caramel coloring. Watching what you eat because of diabetes? Don’t miss these 15 Cooking and Eating Tips if You Have Diabetes. And one of them should be “not eating this yogurt.”

No artificially-sweetened yogurts made it on this list. Additionally, all yogurts had to have fewer than 20 grams of sugar.

Nutrition per 5.3 oz serving: 170 calories, 5 g fat (3 g saturated fat), 95 mg sodium, 24 g carbs (0 g fiber, 19 g sugar), 7 g protein, Calcium 20%

New to Yoplait’s lineup is this custard yogurt that’s high in fat, low in protein, and high in sugar. It’s not our favorite option, but it’s one of the best yogurts from Yoplait.

Nutrition per 5.3 oz serving: 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, Calcium 20%, Vitamin D 15%

We wish there was a little more protein in this cup, but Dannon does a decent job keeping sugar under control in their whole milk yogurt recipe. The same can’t be said of these 20 Surprising Foods with Over 20 Grams of Sugar!

Nutrition per 5.5 oz serving: 190 calories, 13 g fat (8 g saturated fat), 75 mg sodium, 11 g carbs (0 g fiber, 10 g sugar), 5 g protein, Calcium 15%, Vitamin A 10%

Liberte’s Mediterranean yogurt starts with pure, organic whole milk, sourced from a co-op of family farms. It’s lightly sweetened, but we wish there was a little less fat and calories and a little more protein.

Nutrition per 6 oz serving: 130 calories, 6 g fat (3.5 g saturated fat), 70 mg sodium, 14 g carbs (0 g fiber, 13 g sugar), 4 g protein, Calcium 15%

Milk from cows who graze naturally on grass (rather than grain) not only gives yogurt a rich and unique flavor, but it also contains more body-benefiting fatty acids like omega-3s and CLA: a fat that has been linked to weight loss.

Nutrition per 6 oz serving: 150 calories, 2 g fat (1 g saturated fat), 95 mg sodium, 25 g carbs (0 g fiber, 18 g sugar), 6 g protein, Calcium 20%, Vitamin A 15%, Vitamin D 20%

This is the best Yoplait has to offer. It’s still really low in protein and high in sugar, but the calorie count is moderate and you still get some satiating healthy fats that will help your body absorb that vitamin D they’ve added.

Nutrition per 6 oz serving: 170 calories, 5 g fat (3.5 g saturated fat), 55 mg sodium, 20 g carbs (0 g fiber, 18 g sugar), 10 g protein, Calcium 15%

Yes, Wallaby’s yogurt is higher in sugar than the one from Stonyfield before, but it contains 6 grams more protein: a macronutrient that will help you stay fuller longer and may counteract dips in blood sugar that lead to ravaging hunger pangs. (AKA the reason why you’re always hungry.

Nutrition per 4 oz serving: 150 calories, 7 g fat (3 g saturated fat), 70 mg sodium, 18 g carbs (0.5 g fiber, 16 g sugar), 6 g protein, Calcium 20%

Noosa—an Australian “yoghurt” brand—needed to shrink their serving size down to only 4 ounces to offer a reasonable sugar count. (Some of their 8-ounce tubs skyrocket above 30 grams of the sweet stuff!) Because Australian yogurt isn’t strained like Greek or Icelandic yogurts are, it has a similar thin consistency to regular “American-style” yogurts but it’s a little more creamy because it’s made with whole milk.

Nutrition per 6 oz serving: 160 calories, 7 g fat (4 g saturated fat), 85 mg sodium, 20 g carbs (0 g fiber, 19 g sugar), 6 g protein, Calcium 20%

The cream always rises to the top! And that’s certainly the case with Brown Cow’s “Original Cream Top” yogurt. It’s made with whole milk, sweetened with cane sugar and maple syrup, and is made without the use of artificial growth hormones, artificial flavors or artificial sweeteners.

Nutrition per 6 oz serving: 130 calories, 6 g fat (3.5 g saturated fat), 110 mg sodium, 18 g carbs (0 g fiber, 18 g sugar), 7 g protein, Calcium 25%

Just like Stonyfield’s grassfed yogurt, Organic Valley’s “Grassmilk” Yogurt is made from milk from grass-fed cows. The only difference is this container is higher in protein and calcium.

Nutrition per 6 oz serving: 150 calories, 7 g fat (4.5 g saturated fat), 80 mg sodium, 15 g carbs (0 g fiber, 15 g sugar), 6 g protein, Calcium 20%

More 100% grass-fed cows! Which means more anti-inflammatory omega-3s for you! You’re buying a product that is supporting the land, environment, animals, and the farmers. And if that’s not something you can feel good about, maybe the amazing taste of Maple Hill Creamery’s yogurt is.

Nutrition per 5.3 oz serving: 130 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 21 g carbs (0 g fiber, 19 g sugar), 12 g protein, Calcium 15%

Greek yogurt is thicker than traditional yogurt you grew up eating because more of the water is strained away. You’re left with a more protein-rich yogurt, like this one from Stonyfield.

Nutrition per 5.3 oz serving: 130 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 21 g carbs (0 g fiber, 19 g sugar), 12 g protein, Calcium 15%

This Brown Cow Greek nonfat yogurt is made using only Non-GMO Project Verified milk, real vanilla, and cane sugar.

Nutrition per 5.3 oz serving: 100 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 13 g carbs (5 g fiber, 6 g sugar), 12 g protein, Calcium 15%

While we would rather Chobani leave water, pectin, locust bean and guar gum out of your yogurt, they do produce a high-protein, low-calorie yogurt that’s also low in sugar. Buyer beware they do use some non-nutritive sweeteners like monk fruit extract and stevia leaf extract.

Nutrition per 5.3 oz serving: 120 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 14 g carbs (6 g fiber, 6 g sugar), 15 g protein, Calcium 15%, Vitamin D 15%

Cultured from milk and enzymes, no yogurt should have fiber in it. That being said, 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. Chicory root fiber 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.

Nutrition per 5.3 oz serving: 150 calories, 6 g fat (3.5 g saturated fat), 50 mg sodium, 16 g carbs (0 g fiber, 14 g sugar), 11 g protein, Calcium 10%

As far as grassfed Greek yogurts go, Maple Hill Creamery is second to Stonyfield (#6) because this container is a bit higher in sugar and lower in protein and calcium.

Nutrition per 5.3 oz serving: 110 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 15 g carbs (0 g fiber, 13 g sugar), 13 g protein, Calcium 15%

While their plain flavors have no added sugars, Chobani does a good job of keeping sweetened flavors low on the added-sugar front, with only 13 grams of the sweet stuff that’s matched by an equal amount of metabolism-revving protein.

Nutrition per 5.3 oz serving: 140 calories, 4.5 g fat (3 g saturated fat), 85 mg sodium, 13 g carbs (0 g fiber, 12 g sugar), 13 g protein, Calcium 15%

That organic label means the milk in your yogurt comes from healthy cows that are never treated with growth hormones or antibiotics. And that means less of those toxic ingredients in your morning meal!

Nutrition per 5.3 oz serving: 150 calories, 5 g fat (3 g saturated fat), 85 mg sodium, 13 g carbs (0 g fiber, 12 g sugar), 13 g protein, Calcium 20%

With nearly identical nutritionals to the yogurt above, Stonyfield’s grassfed Greek edged out its sister by a blade of grass due to the higher levels of brain-protecting omega-3s present in grassfed milk.

Nutrition per 5 oz serving: 110 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 14 g carbs (0 g fiber, 14 g sugar), 16 g protein, Calcium 15%

Viking explorers relied on skyr—Icelandic yogurt—for energy and nourishment when they were traveling or farming. Because it’s strained more than Greek yogurt, Icelandic yogurt is even higher in protein!

Nutrition per 5.3 oz serving: 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, Calcium 15%

The combination of being low in sugar and high in protein was enough to send this delicious Brown Cow Greek yogurt to the top of our list.

Nutrition per 5.3 oz serving: 120 calories, 2 g fat (1 g saturated fat), 60 mg sodium, 13 g carbs (1 g fiber, 11 g sugar), 15 g protein, Calcium 15%

Like the other Icelandic yogurts in the market, Icelandic Provisions only uses milk from responsible dairy farms where cattle are grass-fed. They pride themselves on the fact that they’re the only Icelandic yogurt in America that uses heirloom Skyr bacterial cultures dating back nearly 100 years. In their vanilla flavor, Icelandic Provisions uses a blend of three different varieties of pure vanilla that’s purely delicious. They don’t rank higher because they’re a little higher in sugar than the top-ranking flavors.

Nutrition per 4.4 oz serving: 140 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 11 g carbs (0 g fiber, 8 g sugar), 12 g protein, Calcium 10%

Siggi’s Skyr is marginally sweetened with a touch of organic agave nectar and flavored with Madagascar bourbon vanilla (and real fruit in the fruit flavors). Since skyr is traditionally fat free, this 4% version gets some extra satiating healthy fats by adding a bit of cream back into the yogurt after it’s strained; it’s known in Iceland as “rjóma-skyr.”

AND THE #1 BEST VANILLA YOGURT IS… A TIE

Nutrition per 5.3 oz serving: 100 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 11 g carbs (0 g fiber, 9 g sugar), 14 g protein, Calcium 15%

It’s marginally more expensive than the yogurts that sit around it on dairy shelves, but you’ll be getting your money’s worth when you pick up a cartoon of siggi’s. That’s because you’re paying for the fact that one serving of siggi’s yogurt uses four times the amount of milk as a regular cup of yogurt. (It’s why it’s so protein-rich.) It’s also because the milk is from grass-fed cows and the yogurt is never bulked up with gums or artificial additives. And it’s because you’re actually paying for yogurt—and not 20 grams of added sugar.

Nutrition per 5 oz serving: 150 calories, 5 g fat (4 g saturated fat), 20 mg sodium, 12 g carbs (1 g fiber, 10 g sugar), 15 g protein, Calcium 10%

As the only certified-organic Icelandic yogurt in America, Smári’s Vanilla Whole Milk yogurt ties for our top spot for more reasons than its organic roots. For starters, this yogurt (as are all of Smári’s offerings) has more protein per ounce than any other yogurt in the U.S. Also, the company uses milk and fruits that are never treated with hormones, pesticides, or herbicides. And, finally, because the Icelandic technique to make skyr requires straining off most of the water, this is a decadent, dense, creamy yogurt that’s high in protein and calcium and low in sugar.

As for type of yogurt, it looks like Icelandic Skyr is the way to go—this yogurt style placed 5 different containers in the top 6 spots. These thicker yogurts are not only loaded with protein, but they’re consistently lowest in sugar and made with the best ingredients, like milk from grass-fed cows. Our top picks are Smari and siggi’s!

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