Yogurt top picks, including best plain, flavored and plant-based
Yogurt can be an excellent source of protein, calcium and probiotics—the beneficial bacteria that support a healthy gut microbiome. A good gut microbiome can enhance our digestive health, boost our immune system and may even improve our mood and mental health. But, tread carefully; some yogurts pack nearly a day’s worth of added sugar in a single serving.
Below, I share my top five picks that include a little bit of something for everyone – plain, flavored and completely vegan. She also has the rundown on what to look for on labels – what really matters, and what doesn’t.
Fage | 2% Plain Greek Yogurt
120 calories, 5 grams carbs, 5 grams sugar (0 added sugar), 17 grams protein
no sweeteners added
Chobani | nonfat plain Greek yogurt + Chobani Less Sugar
nonfat plain: 80 calories, 6 grams carbs, 5 grams sugar (0 added sugar), 14 grams protein
less sugar: 120 calories, 11 grams carbs, 9 grams sugar (5 grams added sugar), 12 grams protein
sweetened with [less] cane sugar
siggi’s | plain 0% skyr + siggi’s lower-sugar and simple ingredient skyr
nonfat plain: 90 calories, 6 grams carbs, 4 grams sugar (0 added sugar), 16 grams protein
simple ingredient: 130 calories, 11 grams carbs, 8 grams sugar (5 grams added sugar), 12 grams protein
sweetened with [less] cane sugar
Oikos Triple Zero | 90 calories, 7 grams carbs, 5 grams sugar (0 added sugar), 15 grams protein
sweetened with stevia
kite hill Greek style plant-based yogurt [vegan] | plain + vanilla unsweetened
plain: 120 calories, 4 grams carbs, 0 sugar (0 added sugar), 15 grams protein
vanilla unsweetened: 120 calories, 4 grams carbs, 0 sugar (0 added sugar), 15 grams protein
no sweeteners added
LABEL READING | What Matters, What Doesn’t
WHAT MATTERS
Ingredient List | keep it simple. Milk, sometimes cream, and live active cultures is really all that’s needed. Anything more is to add sweetness, thickness and/or flavor.
Added Sugar | ideally zero, or close to it
Protein | most traditional-style Greek yogurt brands have 16-20 grams of protein per 6-ounce serving. Look for at least 10-12 grams protein in plant-based alternatives.
Calcium | most brands range from about 10-20% of DV for calcium (160 to 240 mg calcium) per serving.
WHAT’S LESS IMPORTANT
Calories | if ingredients are simple and added sugar is zero or close to it, calories should also be in check, typically ranging from 120-130 calories for a serving reduced-fat Greek yogurt, 200 calories for full-fat.
Total Sugar | usually 2 to 6 grams per 6-ounce serving; this is lactose, the naturally-occurring milk sugar in yogurt (note for the lactose intolerant: probiotics in yogurt help to digest this lactose for us). Unsweetened plant-based options can have less, 0-1 gram total sugar.
Saturated Fat | typically 2 to 2.5 grams per 6-ounce serving of 2% reduced-fat Greek yogurt, it’s generally not a concern for most people. And the difference in flavor and texture is striking, and, most would say, worth it.
Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.