Many people are not aware but yogurt is really good for you, even when you’re on a diet!
This is because it’s filled with probiotics, that help keep your gut health in check and also protein, which is great for your metabolism.
All of that and more, makes yogurt one of the best foods for weight loss so don’t cut it out of your diet!
Of course, you should still be careful when buying this amazing product because not all yogurt brands are created equal.
As you may or may not be aware, many manufacturers tend to put a lot of sugar and artificial ingredients into their fermented milk products and those are obviously not good for you.
But it’s not all bad news as this guide is here to provide you with useful information on the topics as well as an extensive list of yogurts that are healthy and just overall good for you whether you’re trying to lose a few pounds or not.
So how can yogurt help on your weight loss journey?
According to NapTown Fitness Nutrition Coach, Elizabeth Matchett, “While no one food is ever responsible for weight loss, yogurt can be a really good addition to a balanced diet that can ultimately help you lose weight.”
In fact, there are many ways in which yogurt can contribute to dropping the pounds:
- Contains Macronutrients
Matchett explains that “Yogurt is high in protein (some higher than others) and can be quite low in fat, but it’s still a good source of energy and can keep you full and satisfied.”
Greek yogurt is especially good for weight loss due to the fact that it contains a high amount of protein.
As a result, including Greek yogurt in your diet can aid in controlling your appetite which will lead to eating fewer calories later on during the day.
- Contains Probiotics
As mentioned before, probiotics are essential because they promote gut health which, among other things, also encourages fat loss.
- Can Replace High-Calorie Ingredients
That’s right! Yogurt is filled with good nutrients and is super versatile in cooking as well, which is why you can use it as a substitute for other ingredients.
Health and wellness expert, Bonnie Balk, tells Eat This, Not That: “Yogurt can also help in weight loss as it’s often replacing other high calorie meals, like as a buttery bagel for breakfast. Whether in a parfait, substituted for heavy cream in sauces or whipped into some salad dressings, yogurt’s the perfect low calorie substitute to jazz up your favorite dish and cut the calories.”
How to Choose the Best Yogurt for Your Health!
The rules are quite simple and they are what we also followed when putting together this list.
First of all, make sure the yogurt you pick is low in fat content if you’re planning on dropping a few pounds.
Of course, fat can help you feel full but it also comes with an excess of calories so go for low-fat or no-fat options.
Furthermore, dietitian Sarah Marjoram stresses just how important it is that your weight-loss yogurt contains little to no added sugars.
“Because the lactose found in dairy is a natural form of sugar, some sugar is fine, but you want to make sure that there hasn’t been a lot of sugar added on top of that.”
Last but not least, look for yogurts high in protein.
Protein will make you feel satiated longer, preventing early hunger, which is really useful for people trying to keep their calorie intake in check.
With that being said, here is a compilation of yogurt products that are low in added sugars, fat and full of protein – everything you need to be successful on your weight loss journey.
They also do not have artificial sweeteners, colors, and additives and are all delicious!
Keep in mind that this is not a ranking so the products are listed in no particular order. Just check them out and pick the one or ones you like best!
- Yoplait Original, French Vanilla
Yoplait Original contains no more than 150 calories per 6 OZ container as well as 2 grams of fat, 1 gram of saturated fat, 26 grams of carbs, 19 grams of sugar, 105 mg of sodium and 6 grams of protein.
While this is not the healthiest option out there, this is still good enough if you are someone who really loves traditional Yoplait yogurt.
Not to mention that most of the brand’s other products are filled with artificial sweeteners so Yoplait Original, French Vanilla is a great replacement since it has not too many calories and the fat and protein counts are reasonable enough.
Still, due to the fact that it contains quite a lot of added sugar, don’t expect one container to keep you satiated until lunch time.
If you must pick this option, however, you can help the sugar situation by counteracting it with some high fiber and digesting slowing chia seeds.
- Brown Cow Cream Top Whole Milk Yogurt
The Brown Cow Cream Top Whole Milk Yogurt contains 110 calories, 80 mg sodium, 6 grams of fat, 3.5 grams of saturated fat, 9 grams of carbs, 8 grams of sugar and 6 grams of protein per 5.3 OZ container.
The reason why this brand is so good at making healthy, weight-loss friendly yogurts is that they keep things simple.
As a general rule, always try to pick brands with a short ingredient list on the back.
This means that they keep things basic and natural, without adding too much artificial ingredients to it, if any.
With that being said, this yogurt only features two ingredients and is non-GMO.
- Dannon Oikos Greek Nonfat Yogurt Plain
The Dannon Oikos Greek Nonfat Yogurt contains no more than 80 calories for every 5.3 OZ container. Furthermore, you’ll be pleased to learn that it also contains 0 fat.
Other nutritional specifications are as follows: 6 grams of carbs, 6 grams of sugar, 60 mg of sodium and 15 grams of protein.
That’s right! This plain yogurt is high in protein and low in sugar, which is exactly what you need!
- Chobani Less Sugar Greek Yogurt, Wild Blueberry
This Greek yogurt from Chobani is not only low in sugar but is also super yummy, thanks to the wild blueberry flavor.
One 5.3 OZ container has 100 calories, no fat, 55 mg of sodium, 16 grams of carbs, 6 grams of sugar, 5 grams of fiber and 12 grams of protein!
With that being said, if you are a huge fan of fruit flavored yogurts and are not sure if they can be healthy, this is a safe choice!
In fact, this product is super impressive given how rare it is to find a fruit yogurt that has more protein than added sugar.
And that’s not even all! It is also kosher, gluten free and there are no artificial ingredients in it either!
Of course, it’s always better if you pick a plain yogurt and add blueberries to it yourself but if you want something that requires no preparation in the morning, this is the product for you!
- Chobani Less Sugar Greek Yogurt, Raspberry Chocolate Crunch
Another delicious, flavored option from Chobani, this chocolate and raspberry crunch variety is a little higher in calories (140) than the one that came before it on the list.
It also contains 6 grams of fat, 2 grams of saturated fat, 13 grams of carbs, 1 gram of fiber, 10 grams of sugar, 80 mg of sodium and 11 grams of protein.
All in all, Chobani’s Raspberry Chocolate Crunch has less sugar than most other yogurts of its kind on the market and is also high in protein and healthy fats so it’s yet another great option if you are a fan of flavored yogurts in the morning or even as a snack.
- Noosa Strawberry Rhubarb Yoghurt
The Noosa Strawberry Rhubarb Yoghurt contains 140 calories, 6 grams of fat, 3 grams of saturated fat, 17 grams of carbs, 55 mg of sodium, 1 gram of fiber, 15 grams of sugar and 6 grams of protein.
Another great option for those who love sweet, fruity yogurts and this one is unique as well thanks to the Rhubarb flavor, which will make every breakfast seem like a rare treat.
Just make sure that you get 4-ounce containers when it comes to this brand.
This is because if you’re not careful and consume a larger quantity, you might find yourself digesting more than 30 grams of sugar first thing in the morning and that’s not very healthy.
- Siggi’s Swedish-Style Drinkable Yogurt, Plain
Siggi’s Swedish-Style Drinkable Yogurt is plain and only has 100 calories. There is also zero fat, 15 grams of carbs, 10 grams of sugar, 120 mg of sodium and 8 grams of protein in one container.
This yogurt is shippable and tangy and, surprisingly enough, is really filling so you’ll be able to stay away from snacking until lunch!
Since it’s drinkable, it’s also recommended for on the go consumption!
- Chobani Low-Fat Mango Greek Yogurt Drink
This Chobani Low-Fat Mango Greek Yogurt Drink contains 7 OZ of drinkable goodness with only 150 calories!
It also contains only 3.5 grams of fat out of which 2.5 is saturate fat, as well as 19 grams of carbs with 2 grams of fiber and 15 grams of sugar, 85 mg of sodium and 10 grams of protein.
If you are a big fan of drinkable as well as fruit flavored yogurts, this is the perfect mix of both!
This is because Chobani has managed to produce a yogurt drink that has around 33 percent less sugar than all other yogurts of this type on the market!
But that’s not even all! It is not only lower in sugar but also contains 10 grams of protein and enough fiber to fill your belly up for hours!
With that being said, it still has a moderately high sugar count so it’s recommended that you drink this yogurt either before or after workouts.
- Siggi’s 4% Whole-Milk Skyr, Mixed Berries
Siggi’s 4% Whole-Milk Skyr contains 130 calories per 4.4 OZ container, has 4.5 grams of fat, 3 of which are saturated, 55 mg of sodium, 11 grams of carbs with 8 grams of sugar and no fiber and finally, 12 grams of protein!
This is a full-fat Icelandic-style yogurt which makes it super concentrated and creamy.
Furthermore, it’s super filling due to the fact that it contains nearly 4 times the amount of milk regular yogurt contains so it’s definitely bound to help you on your weight loss journey.
Not to mention that this brand uses real fruit to flavor their yogurts!
- Dannon Triple Zero Greek Nonfat Yogurt, Vanilla
The Dannon Triple Zero Greek Nonfat Yogurt has only 120 calories per 5.3 OZ container and no fat!
It also contains 65 mg of sodium, 14 grams of carbs, with 6 grams of sugar and 6 grams of fiber and no less than 15 grams of protein!
One of the best options on this list, this product features chicory root fiber, which allows the 6 grams of naturally occurring sugar in it to be equally matched by another 6 grams of digestion-slowing fiber.
Chicory root is not only a great source of natural fiber but also of inulin, a prebiotic that can help feed live active probiotic cultures.
This minimizes the spikes in insulin that usually occur when we consume a meal filled with carbs.
- Organic Valley Grassmilk 100% Grass-Fed Whole Milk Yogurt, Plain
The Organic Valley Grassmilk 100% Grass-Fed Whole Milk Yogurt has 130 calories per 6 OZ container, 6 grams of fat, half of which is saturated fat, 115 mg of sodium, 8 grams of carbs, 8 grams of sugar and 7 grams of protein.
This plain grass-fed yogurt is worth the splurge from time to time.
After all, grass fed cows’ milk contains more omega-3 fatty acids and also 2 to 5 times more conjugated linoleic acid than grain and corn fed cows’ milk.
CLA also features a number of chemicals that offer many health benefits such as maintained lean body mass, improved blood sugar regulation and reduced body fat.
- Maple Hill Creamery Plain Greek Yogurt
Maple Hill Creamery Plain Greek Yogurt has 140 calories for each 5.3 OZ container, 6 grams of fat, half of which is saturated, 7 grams of fiber, 70 mg of sodium and 13 grams of protein.
Furthermore, you should be pleased to learn that this brand’s yogurt is made with only two ingredients – grass fed cow’s milk and live cultures.
That difference in milk is why it’s not as accessible as many other yogurts but it’s well worth the investment if you can splurge occasionally.
Registered dietitian Stephanie Middleberg explains that “Grass fed yogurt contains more omega 3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes, and various cancers.”
This is the reason why grass fed milk makes the healthiest yogurt.
Finally, it’s also worth mentioning that Maple Hill Greek yogurts are creamy, rich and decadent tasting, even while remaining healthy for you.
- Stonyfield Organic Whole Milk Greek Yogurt, Plain
The Stonyfield Organic Whole Milk Greek Yogurt has 130 calories per 5.3 OZ container, 5 grams of fat, 3 grams of which are saturated fat, 6 grams of carbs, 4 grams of sugar, 55 mg of sodium and 14 grams of protein.
This product is made with organic non-fat milk and live active cultures which means you just can’t go wrong with it, especially since it’s plain, allowing you to use it in many different dishes.
It’s yummy, and thick and super healthy since cows raised organically are not exposed to all kinds of antibiotics and hormones as it sadly usually happens with conventional milk cows.
Just add some fresh fruits and nuts to it and you have a filling, delicious and healthy breakfast for weight loss that you can enjoy every morning without guilt.
- Chobani Non-Fat Plain Greek Yogurt
The Chobani Non-Fat Plain Greek Yogurt has only 80 calories per every 5.3 OZ container as well as zero fat, 6 grams of carbs, 4 grams of sugar, 55 mg of sodium and 15 grams of protein, making it one of the best options for those who are on a weight loss journey.
As mentioned before, when picking a healthy yogurt, make sure it has low sugar content and high protein content and this is exactly what the Chobani Non-Fat Plain Greek Yogurt offers!
Furthermore, this product also features 15 percent of your daily recommended intake of calcium!
- Icelandic Provisions, Vanilla Skyr
The Icelandic Provisions, Vanilla Skyr has 130 calories for every 5.3 OZ container, 2 grams of fat, 1 gram of saturated fat, 13 grams of carbs, 9 grams of sugar, 50 mg of sodium and 15 grams of protein.
This product is perfect for those who are looking for a yogurt high in protein content but don’t really love the tart taste of Greek yogurt.
This Icelandic yogurt is creamy and decadent but remains low calorie so you can enjoy it every morning if you’d like.
It also contains a lot of satiating protein and not that much added sugar!
- Wallaby Organic No Sugar Added Aussie Greek Yogurt, Peach Hibiscus
The Wallaby Organic No Sugar Added Aussie Greek Yogurt is 120 calories per cup and has 5 grams of fat, 3.5 grams of saturated fat, 8 grams of carbs, 6 grams of sugar, 50 mg of sodium and 11 grams of protein.
This is a great choice if you are a big fan of flavored yogurts, especially since it has such a unique, rare flavor.
Not only that but the flavoring is done with fruit concentrates rather than added sugars so it’s quite healthy!
- Fage Total 0% Greek Yogurt
The Fage Total 0% Greek Yogurt has only 90 calories per 7 OZ container and has no fat!
It also has 5 grams of carbs, 5 grams of sugar, 65 mg of sodium and 18 grams of protein!
Furthermore, while it technically contains some sugar thanks to dairy naturally having it, there are no added sugars!
The ingredient list is super short and clean, featuring only three ingredients – milk, cream and cultures.
This yogurt is creamy, thick and super versatile, allowing you to use it in smoothies, dips, baking, cooking, as a sour cream alternative and even as a dessert!
After all, it’s unflavored so you’re free to add all kinds of toppings to it, be it sweet or savory ones.
- Siggi’s Icelandic Style Strained Non-Fat Vanilla Yogurt
Siggi’s Icelandic Style Strained Non-Fat Vanilla Yogurt has only 110 calories per 5.3 OZ container and no fat!
It also has 12 grams of carbs, 9 grams of sugar, 55 mg of sodium and 15 grams of protein!
This yogurt is delicious but also one of the healthiest vanilla flavored ones out there thanks to the unusually low sugar content.
It barely contains any added sugars since yogurt naturally has around 6 grams to begin with!
That being said, the total of 9 grams of sugar in one container is impressive as most other vanilla flavored Greek yogurts have between 15 and 20 grams of sugar!
Finally, since the Icelandic yogurt is strained more than Greek options, the protein content is also higher than usual!