How to Choose the Best Yogurt for Weight Loss

Reading the nutrition label

It’s not always clear from the label how much sugar is naturally occurring versus added. The sugar content is often lumped together under the “of which sugars” section.

However, some labels are clearer. For example, below.

This label shows both total sugars and added sugars, so you can more easily determine the amount of naturally occurring sugar.

But if the label isn’t clear, use this rule of thumb: A 100-gram serving of yogurt naturally contains around 3-6 grams of the sugar lactose. Anything above this is likely added sugar.

Example - Added vs Natural Sugar:

On this nutrition label, it says the yogurt has 12 g “of which sugar”. Taking our rule of thumb, we can assume that 4g of this is naturally occurring sugar, meaning that 8 grams of sugar has been added.

One teaspoon of added sugar is 4 grams, so this example equals 2 teaspoons of added sugar.

📜The Ingredient List

If you are still unsure if sugar has been added, look at the ingredient list. Ingredients are listed in descending order, so if the second or third ingredient is sucrose, dextrose, or syrup, that means sugar is added. You will also see if artificial sweeteners were added instead.

Now, is this a big deal? Considering the protein, calcium, phosphorus, vitamin B2, vitamin B12, and iodine the yogurt offers, it’s still a healthier choice than cookies or biscuits.

My recommendation is to look for a yogurt with less than 10g of sugar in total, which will account for 4g of natural sugar.

High Protein Yogurt Options

Yogurt is one of my favourite ways to get protein into my diet. It's an excellent low-calorie, high-protein food that can help you lose weight if you choose it wisely.

In general, I recommend choosing either Greek yogurt or Skyr yogurt. These are both excellent sources of protein. Quark is another good option, but technically, that's a soft cheese, so I won't be covering that tin this post.

What is the difference between Greek and Greek-style yogurt?

I do not recommend choosing Greek-style yogurt. This is a mistake I see people make a lot. Greek-style is not the same as Greek yogurt and is considerably lower in protein. Greek yogurt is strained, which makes it thick and high in protein, whereas Greek style has additives added to make appear thick; it's not actually strained. 

What is Skyr yogurt?

Now, Skyr is an Icelandic yogurt that is just as thick and creamy, if not more, than Greek yogurt. This is because it undergoes a more extensive straining process. It is also traditionally made with skim milk and, therefore, is often lower in fat and calories than Greek yogurt.

How much protein should I aim for?

This will depend on your unique protein needs, but generally, I say you should aim for at least 10 grams of protein per serving. Protein helps keep you full, reducing the likelihood of reaching for snacks later.

Many yogurts are also exploding onto the market that have even higher amounts of protein, for example, 25g in a small pot. These seem to have whey protein added to the yogurt typically, and they can be a good option if you are struggling to meet your protein goals.

What is the best yogurt if you are lactose intolerant?

People with lactose intolerance often find yogurt much easier to digest than milk.

This is because most yogurts contain live bacteria that can help break down lactose, so your body has less to process.

If you are very sensitive, choosing yogurts labeled “probiotic,” which means they contain live cultures of helpful bacteria, is a good option. Yogurts that have been pasteurized, a process that kills the bacteria, may not be as well tolerated.

Additionally, full-fat and strained yogurts, like Greek yogurt, are also better choices for people with lactose intolerance because they have more fat and less lactose-laden whey than low-fat yogurts.

Fat Content of Yogurt

The fat in yogurt and dairy is saturated fat, which is the kind we generally say to keep limited because it can raise cholesterol, which is not good for heart disease.

However, dairy is an exception here. When mentioning dairy, I’m referring to milk, yogurt and cheese (not cream and butter).

It is thought that because dairy provides so many other beneficial nutrients like potassium, calcium phosphorus, etc., these counteract the saturated fat. In fact, recent research has even shown that diets emphasizing regular full-fat dairy as well as fruit, vegetables, nuts, legumes and fish were linked with a lower risk of cardiovascular disease.

My recommendation is that it comes down to personal preference. For some people, the 0% fat dairy does not taste appealing. As a result, they have to eat twice the amount of it to feel satisfied. In that case, choosing a higher fat percentage may be better for you. Obviously, with more fat comes more calories, so find what works for you and your goals. The lower-fat versions may be better if you're trying to stay in a calorie deficit.

Calories in Yogurt

I typically recommend choosing yogurts with fewer than 180 calories per serving, especially if you plan to add toppings and are trying to manage your weight.

Dietitian Approved Yogurts

Onto my recommendations.

I personally like to choose a plain unflavored Greek yogurt that is 2-5% fat. I find the 0% fat yogurts do not satisfy me, meaning I need to eat twice the amount. The 2-5% varieties are that little bit creamier, and make a big difference in my opinion.

Regarding brand, when you're choosing a plain Greek yogurt, I don't think it matters very much. I typically buy Fage or Chobani as that is what we get imported where I live. However, there are many other amazing brands. A lot of stores also have their own own-brand yogurts which are often just as good and more affordable.

Why I choose plain?

I have a sweet tooth, but I can control how much sweetness I add to the yoghurt by choosing plain. This could be done using honey, maple syrup, or whatever sweetener you prefer. Now, I often find that when I have yoghurt, I usually have it with fruit or berries, and I just let them provide the sweetness; I don’t need to add anything else. But if I'm using it to make a dessert, I can add a small bit of honey. I also like to choose plain because it's so much more versatile as I can add it to various savoury dishes or use it to make sauces, homemade sourcream and dips.

Other good options

If you do not like plain yogurt, many good options are available on the market now. Here are some of the favourites that I recommend to my clients.

Siggi’s Lower Sugar Skyr: This is an Icelandic yogurt making it ultra-thick and creamy. It's made with skim milk, which makes it low in fat and calories. It contains 14 grams of protein, only 100 calories, and no added sugar.

Too Good Yogurt: With just 2 grams of naturally occurring sugar and no added sugar, Too Good Yogurt is another good option. It’s made with ultra-filtered milk, giving it a creamy texture and a high protein content of 12 grams per serving, all for only 80 calories. It uses stevia for enhanced sweetness.

Plain Oikos PRO High Protein Yogurt: This is a great choice if you struggle to consume enough protein. It has a whopping 25 grams of protein per serving, no added sugars, and zero saturated fat. It's a great yogurt to have for breakfast or a post-workout snack.

Chobani Zero Sugar: This yogurt is great for those watching their sugar intake but have a sweet tooth. It comes in many dessert-inspired flavours, like Milk and cookies and strawberry cheesecake. It provides 60 calories, 11 grams of protein, and zero added sugars. It's sweetened with stevia and monk fruit.

Here is a yogurt comparison chart for your convenience.

Bottom Line

Greek and Skyr yogurts can be excellent choices for weight loss as long as they’re high in protein, low in added sugars, and low in calories. Whether you enjoy yogurt as a snack, breakfast, or part of a meal, these options can help you stay on track with your health goals.

Remember, choosing the best yogurt for weight loss is all about checking the label and understanding what’s inside. By focusing on protein, avoiding added sugars, and managing your calorie intake, you’ll be well on your way to making healthier, more satisfying choices.

I hope this post was helpful. If you have any questions, please comment below, and I will do my best to answer them.