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If you’re on a weight loss journey, yogurt is a great food to include as a healthy snack or part of a meal. But with many yogurt brands containing too much fat, sugar, or calories, it can be hard to find the best yogurt for weight loss.
One of my clients recently asked me about healthy yogurt options, as she was feeling very overwhelmed with the array of options in the yogurt aisle. Many appear healthy and are plastered with marketing lingo like “low-fat,” or “light,” but contain other unhealthful ingredients that can also be harmful to your health and waistline.
To help you navigate the ever-growing yogurt aisle, I’m sharing the top 5 best yogurt for weight loss and what to look for when choosing a healthy yogurt.
The 5 Best Yogurts for Weight Loss
1. Siggi’s Lower Sugar Skyr
While Greek yogurt usually gets most of the attention, Skyr is an Icelandic yogurt that is just as thick and creamy, if not more. 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.
Siggi’s Lower Sugar Skyr is my number 1 favorite yogurt – it contains 14 grams of protein, has only 100 calories, is rich and creamy, and contains no added sugar. Greek yogurt was previously my favorite type of yogurt until I tried this one. While I love both, this one is great if you’re craving a really creamy mouthfeel.
This yogurt comes in both vanilla and strawberry flavors. I also love adding some KIND granola and berries to my yogurt to add some crunch and added sweetness.
2. Too Good Yogurt
TwoGood Yogurt is a Greek yogurt I often recommend to clients. It is called TwoGood as it only contains 2 grams of naturally occurring sugar and 0 grams of added sugar (the kind you want to minimize as much as possible). It is made from ultra-filtered low fat milk, yielding a low fat content but retaining a nice creamy consistency.
In one 5.3-oz serving, Too Good yogurt contains only 80 calories, 1 gram of saturated fat, and 12 grams of filling protein. It is free from artificial sweeteners and is naturally sweetened with stevia.
This yogurt has a nice creamy, natural taste and comes in multiple flavors like vanilla, strawberry banana, and a popular favorite – coconut. I also love how the Too Good brand donates one cent to food rescue organizations for every yogurt purchase, helping in the fight against food insecurity.
3. Plain Oikos PRO High Protein Yogurt
If you’re looking for a yogurt that will hold you over even longer or can be used as part of a meal, this one is a great option. Plain Oikos PRO is one of the highest-protein yogurts with 25 grams of protein per 5.3-oz serving. While Oikos makes other PRO yogurt flavors, their plain version is the only one that contains this amount of protein.
It’s also saturated fat-free, contains no added sugar, and provides 20% of your daily calcium needs in one serving.
If you need to get used to an unflavored plain version, try adding a handful of fruit or a sprinkle of a non-caloric sweetener like stevia for a hint of sweetness.
4. Chobani Zero Sugar
If you’re watching your sugar intake and want a lower-calorie yogurt option, Chobani Zero Sugar is a solid choice. With only 60 calories per 5.3-oz cup, 11 grams of protein, and 0 sugar, it is a very weight-loss-friendly choice.
Chobani Zero Sugar is also fat-free, is naturally sweetened with stevia leaf and monk fruit, and comes in over 20 flavors. If you’re looking for a healthier sweet treat, try their Milk & Cookies or Strawberry Cheesecake flavors.
5. FAGE Total 0% Non-fat Greek Yogurt
FAGE is a classic Greek yogurt brand that has been around for some time, for good reason. FAGE yogurts are rich in protein, have a nice smooth texture, and are incredibly versatile.
Because FAGE’s yogurt consistency is so smooth, it’s also great for dips, as a sour cream replacement, or in a smoothie as a natural, protein-powder-free protein source.
FAGE’s non-fat plain Greek yogurt is one of their best yogurts for weight loss as it only contains 80 calories, 16 grams of protein, and 0 sugar in a 5.3-oz serving. Since it’s the plain version, feel free to spruce it up with a handful of dried fruit, nuts, seeds, or your favorite low-sugar cereal.
How to Choose The Best Yogurt for Weight Loss
Choosing the best yogurt for weight loss is not always easy with the array of seemingly healthy options on the market. The next time you head to the store, use these criteria to choose a yogurt that supports your weight loss efforts.
At least 10 grams of protein: Aim for this minimal amount of protein per serving, which can enhance fullness and reduce future cravings. Most Greek and Skyr yogurt varieties will contain at least this amount, but always check the label to be sure.
Less than 6 grams of added sugar: Select yogurts with lower amounts of added sugar, which can lead to weight gain and are associated with inflammation. Plain, unsweetened yogurts typically meet these criteria, but a few flavored ones also do if they contain alternative sweeteners such as stevia or monk fruit.
Less than 180 calories per serving: If you’re trying to stay in a calorie deficit for weight loss, you won’t want to blow a lot of calories on yogurt. Because of this, look for yogurts with less than 180 calories per serving, like all on this list. This can be especially helpful if you are adding any toppings to your yogurt so it doesn’t end up bringing you over.
Low in saturated fat: Curbing your saturated fat intake can help manage overall fat intake, supporting weight loss. Opt for low-fat or fat-free versions (as long as they meet the protein criteria) to minimize saturated fat intake while still enjoying a satisfying snack.
Bottom Line
Both Greek and Skry yogurt varieties can be incorporated into a healthy weight loss plan. To find the best yogurt for weight loss, choose one low in calories, high in protein, and low in added sugar.
Yogurt is a nutritious food that can be enjoyed as a snack, added to dishes, or as a meal such as in a yogurt parfait or smoothie.
If you need help figuring out how to make healthier choices while including your favorite foods, contact me to schedule a free nutrition strategy call. We’ll discuss your goals, challenges, and see if my sustainable weight loss program is a good fit for you!
