The product recommendations in this post are recommendations by the writer and/or expert(s)
interviewed and do not contain affiliate links. Meaning: If you use these links to buy
something, we will not earn a commission.
“Losing weight” is an ominous phrase that makes a lot of us give up before we’ve even begun the journey. Although weight loss is all about being in a caloric deficit, that doesn’t mean you have to deny yourself of foods you love—especially when it comes to dairy products like yogurt.
Yogurt is a great food to include in your diet for weight loss. Each serving can provide live and active cultures—aka, probiotics—which directly benefit gut health and may lead to ultimate weight management, depending on the strains used. Other data suggests that yogurt can impact weight and reduce the risk of type 2 diabetes through its positive effects on appetite control, the benefits it can pose on the gut microbiota, and by replacing less healthy foods.
Unlike what you may have grown up with, yogurt isn’t the sugary, low-protein product it used to be. Companies are taking active steps to provide healthier and more delicious options on grocery store shelves, including making yogurts that can help you lose weight.
To help you make healthy choices, we asked dietitians for their expert advice on how to choose the best yogurts for weight loss.
How we chose the best yogurts for weight loss
Among the sea of yogurt choices out there, it can be hard to navigate which ones can support weight management goals and which ones should be reserved for a dessert-type treat.
Here are some criteria we tried to stick to when choosing the best yogurts for weight loss:
- It should be free from added sugars or contain minimal added sugars. Added sugars are not the same as naturally occurring sugars, say, those found in fresh fruit (which, by the way, make a great topping). Too much indulgence in added sugars can have pro-inflammatory effects and/or weight gain. Some yogurt products have loads of added sugars added to their recipes. Added sugars add additional sweetness to the yogurts, but they also add empty calories.
- It should contain protein. As a registered dietitian, I suggest choosing high-protein options (at least 10 or 11 grams or higher per serving). Protein is a satiating macro, which can help people eat less in the long run and help their weight loss goals. The yogurts we choose have protein to help promote satiety.
Remember, which yogurt you choose is just as important as what you add to your yogurt. Try staying away from toppings that are considered added sugars (yes, honey is considered an added sugar when added to a dish) and lean on fruit for some extra flavor.
The 11 best yogurts for weight loss
Taking the first step in your weight loss journey is the hardest part, but we’re here to help. Start by checking your fridge for low-protein, high-added-sugar yogurts, and save those to enjoy as a dessert instead of a weight management-supporting food. And when you are ready to stock your fridge with the best yogurts that may support weight loss, here are some great options.
Two Good Yogurt, Vanilla
Nutrition per 1 cup: 80 calories, 2 g fat (1 g saturated fat), 35 mg sodium, 4 g carbs (0 g fiber, 2 g sugar), 12 g protein
“I love Two Good Greek Yogurt with only 2 grams of naturally occurring sugar per 5.3-ounce cup with stevia for enhanced sweetness,” says Lauren Harris Pincus, RD registered dietitian and owner of Nutrition Starring You. This yogurt is not “syrupy sweet like many varieties on the market,” and these yogurts pack “12 grams of protein per serving with no artificial sweeteners and no added sugar,” she continues. Two Good yogurts come in a variety of flavors including their “Good Save” line which features lemon, blueberry, and pumpkin, all of which are made with real fruit puree from “rescued” fruit that, otherwise, would have gone in the trash.
RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves
siggi’s Plain Icelandic Yogurt
Nutrition per 1 cup: 90 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 16 g protein
“Siggi’s is one of my favorite yogurt brands, as it has a creamy texture, good flavor, and packs a nutritional punch,” says Melissa Mitri, MS, RD Nutrition Writer and Owner of Melissa Mitri Nutrition. This yogurt is sure to keep you satiated—and perhaps reduce any snack cravings—as it contains 15 grams of protein per serving and only 90 calories. “It also contains no added sugar and includes live active cultures such as Lactobacillus acidophilus that may support gut health,” says Mitri, and probiotics such as these “can be beneficial for gut health, which may be linked to weight management.”
Icelandic Provisions Skyr, Plain
Nutrition per 5.3oz., 120 calories, 2.5 g fat (0 g saturated fat), 55 mg sodium, 8 g carbs (0 g fiber, 3 g sugar), 17 g protein
Skyr has made our list twice as it’s rising in popularity across the nation – and with good reason. Skyr is a creamier, thicker version of more “traditional” French yogurts. Icelandic Provisions Skyr’s plain yogurt option is perfect for those trying to lose weight as it has no added sugars (unlike some of their flavored options). If you want some flavor in there, we recommend adding natural sugars like fruit or honey which also add a nutritional boost instead of “empty” calories.
FAGE Total 0%: Nonfat Greek Yogurt
Nutrition per 1 cup: 80 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 16 g protein
If you’re not super into flavored yogurts, plain Greek yogurts offer a delicious tanginess to which you can easily add your own toppings so that you know exactly what’s going into your morning breakfast. Adding “fruits, nuts, seeds, or cereal” to your yogurt “provides a balanced meal or snack featuring protein, fiber, and healthy fats,” says Lauren Harris Pincus, RD. We’re big into FAGE plain nonfat Greek yogurt, specifically, as it boasts 16 grams of protein per serving, 15% of your daily calcium needs, and 4% of your daily value of potassium—what’s not to love?
Thor’s Skyr, Vanilla
Nutrition per 6 oz: 130 calories, 3 g fat (2 g saturated fat), 55 mg sodium, 8 g carbs (0 g fiber, 6 g sugar), 18 g protein
This American-made Skyr brand offers quite a lot of protein given its 6-ounce serving size. With a whopping 18 grams of protein, this is a great option for those who want a filling, nutritious snack that will curb cravings. This skyr is made with casein protein which specifically releases energy at a slower rate which can make you feel fuller for longer. The best part is, no matter which flavor you choose, all of their yogurts have very high protein counts (anywhere from 17-21 grams) with low fat counts.
Chobani Zero Sugar, Key Lime Pie
Nutrition per 1 cup: 60 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 5 g carbs (<1 g fiber, 0 g sugar), 11 g protein
Chobani’s Zero Sugar yogurt line comes with a whopping 11 grams of protein per 5.3-ounce cup: and with only 60 calories, this is a great option for those trying to lose weight. “It is sweetened with non-nutritive sweeteners allulose, stevia, and monk fruit, and has live active cultures, no preservatives, and color from turmeric and vegetable juice concentrate,” says Lauren Harris Pincrus, RD. These yogurts also make great dessert swaps as these zero-sugar cups are available in flavors as varied as key lime pie, milk and cookies, and strawberry cheesecake.
Kite Hill Plant-Based Greek Yogurt
Nutrition per ⅔ cup: 140 calories, 6 g fat (0.5 g saturated fat), 160 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 17 g protein
Founded by chef Tal Ronnen, Kite Hill yogurts are delicious plant-based alternatives to your traditional dairy yogurts. Kite Hill is on a mission to dispel the myth that a plant-powered diet can’t provide ample nutrients. Just look at their protein count—17 grams of protein per serving with only 140 calories to boot! Both plain and vanilla varieties are made with almond and soy milk, and they come with no added sugars and lots of gut-friendly live and active cultures.
Plain Oikos PRO High Protein Yogurt
Nutrition per ¾ cup: 160 calories, 3.5 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 25 g protein
Take a look at that protein count. Don’t believe us? Check out their website. Oikos has upped the ante with their “PRO High Protein” yogurt line. In only ¾ cup, you get 25 grams of protein (more than what you get when you eat 3 ounces of chicken!) with only 4 grams of naturally occurring sugars (no added sugars here!). This is a big game-changer for those who are tired of their protein shakes and the unnecessary calories they provide. Now, you can have a deliciously filling breakfast or snack that will energize you for the day ahead.
Wallaby Organic Aussie Greek Style Plain Yogurt
Nutrition per ¾ cup: 120 calories, 2.5 g fat (1.5 g saturated fat), 65 mg sodium, 8 g carbs (0 g fiber, 5 g sugar), 16 g protein
Although we can’t pinpoint exactly what makes this yogurt “Aussie-style,” we do know that it’s delicious and creamy without the tangy taste that some consumers don’t love. This USDA-certified organic yogurt provides 16 grams of protein and 15% of your daily calcium needs per ¾-cup serving. This yogurt also provides 6% of your daily potassium needs, and as studies show that potassium may reduce cardiovascular risks such as heart disease or stroke, this yogurt offers a real nutritional punch.
Activia Fiber
Per cup: 90 calories, 1.5 g fat (1 g saturated fat), 55 mg sodium, 18 g carbs (3 g fiber, 12 g added sugar), 4 g protein
If you really can’t do without a yogurt that is made with added sugars, this one is our top pick. Not only does Activia boast strains of probiotics that have been clinically studied, but this variety contains 3 grams of fiber, a nutrient that may promote satiety and, in turn, promote weight loss.
Aldi Plain Non-Fat Greek Yogurt
Nutrition per 2/3 cup: 90 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 5 g carbs (0 g fiber, 6 g sugar), 16 g protein
“I’m a big fan of Aldi plain nonfat Greek yogurt for weight loss,” says Lisa Andrews, MEd, RD, LD Owner, Sound Bites Nutrition. With only 90 calories and 16 grams of protein, this is a great option to keep you satiated throughout the day. “I like to pair it with fresh or frozen fruit to add sweetness and toss in chopped almonds, walnuts, or pistachios for crunch. A recent narrative review of studies indicates that Greek yogurt may play a role in reducing the risk of metabolic diseases, including obesity,” says Andrews.
Sign up for our newsletter!
