Is Greek Yogurt Good for You When Dieting

The 9 Best Greek Yogurts of 2021, According to a Dietitian

Add an extra protein boost to your diet

Updated on February 11, 2021

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Greek yogurt is an excellent, versatile, protein-rich dairy product that's easy to eat any time of day. You can enjoy it with fresh fruit at breakfast, as a smoothie base for a snack, or in a more savory dinnertime dish as a mayo or sour cream replacement—the options are endless. With a thick, creamy consistency and slightly tangy flavor, greek yogurt is a tasty treat. Because some of the whey (the liquid part of milk) is strained off, Greek yogurt is denser than regular yogurt and contains more protein and less sugar. With less lactose (milk sugar), Greek yogurt is usually better tolerated by those with lactose intolerance.

With so many Greek yogurt products on the market—sweetened, plain, full-fat, non-fat, 2%, skyr—it can be a challenge to pick the best option. Choosing a plain, unsweetened Greek yogurt is always best no matter what dairy fat percentage you prefer; however, there are some sweeter nutritionist-approved products for those who fancy a bit more flavor.

Here are the best Greek yogurts:

If you're a fan of creamy, thick Greek yogurt, with little sugar and simple ingredients, Siggi's is the best option for you. The wholesome brand is widely available and offers a selection of products including nonfat, low-fat, and whole milk yogurts as well as drinkable yogurt and kids products. All of Siggi's products are made with non-GMO ingredients and without artificial sweeteners or colors. Siggi's plain 0% milkfat yogurt contains 90 calories, with only four grams of sugar and 16 grams of protein.

If you're looking for a bit more flavor, Siggi's offers classic flavors such as blueberry and strawberry as well as more inventive options including orange & ginger, key lime, and coconut.

Siggi's is not a typical "Greek yogurt." It's actually skyr, the traditional yogurt of Iceland which is thicker and more concentrated than its Greek counterpart. Like Greek yogurt, skyr is rich in protein, calcium, and probiotics.

If there's one brand name that's synonymous with Greek yogurt, it's Chobani. Their plain flavored Greek yogurt is the perfect refrigerator staple for use in everything from soups to baked goods and even just as a snack topped with fruit and granola. Chobani's yogurts are always made with non-GMO ingredients and are made with live active probiotic cultures that help regulate your gut bacteria.

One single-serving cup contains 80 calories, 4 grams of sugar, and 14 grams of protein. This ultra-creamy yogurt is delicious, despite being non-fat. The plain flavor is subtly tart, so it can be used in savory dishes as well as sweeter options. If you prefer to portion your own yogurt, the non-fat plain is available in a family-friendly 32 ounce container.

Research suggests that non-fat plain Greek yogurt is a great post-workout recovery snack that can help rebuild muscles with high-quality protein and a moderate amount of carbs.

With 4.5% milkfat, Wallaby Organic's whole milk Greek yogurt is one of the fattier yogurts on this list, but the whole milk adds a creaminess to the texture and makes each bite that much more satisfying. The high-quality yogurt is made from premium organic milk from family farms and has a mild taste. One cup contains 220 calories, 7 grams of sugar, and 21 grams of protein.

Full-fat dairy products, like whole milk Greek yogurt, can help to keep you satisfied longer than their non-fat counterparts, as dietary fat is digested more slowly than protein or carbohydrates.

When you want the creaminess of full-fat yogurt but don't want as many calories, this reduced-fat 2% Greek yogurt from Fage is an excellent choice. Fage (pronounced Fah-yeh) is the real deal—founded in 1926 in Greece, the brand has since grown and is now one of Greece's biggest dairy companies.

Like most yogurts, Fage is made with live active cultures to boost your gut microbiota. It's also packed with protein from milk from non-GMO fed cows. One 7-ounce container of the plain low-fat Greek yogurt contains 140 calories, 6 grams of sugar, and 20 grams of protein. If you prefer a bit more sweetness, the 2% variety also comes in various split cup options where you can mix-in sweet fruit or honey toppings.

If you're looking for a Greek yogurt that is free of antibiotics, hormones, GMOs, and additives, a certified 100% grass-fed organic product like Maple Hill Creamery's Greek yogurt is a fantastic option. Research shows that grass-fed milk has higher levels of beneficial omega-3 fatty acids than typical corn and grain-fed dairy. Maple Hill Creamery's 100% Grass-Fed Greek Yogurt is ultra-creamy and has the highest standards when it comes to quality. It's USDA Organic and PCO-Certified Grass-Fed.

An individual plain 5.3-ounce container contains 140 calories, 7 grams of sugar, and 13 grams of protein. If you prefer a bit more taste, Maple Hill Creamery also offers a delicious vanilla flavor that's made with real vanilla beans and organic lemon juice.

Purchasing organic dairy products—including Greek yogurt—ensures that you're getting a product that is free of GMOs, pesticides, antibiotics, and artificial hormones. Stonyfield Organic offers a variety of Greek yogurt options, including full fat and non-fat in both vanilla bean and plain flavors. A one-cup serving of Stonyfield Organic's non-fat plain Greek yogurt provides 130 calories, 7 grams of sugar, and 22 grams of protein.

It's pasture-raised, non-GMO Project Verified, USDA Organic, kosher, and gluten-free. Like grass-fed milk, organic milk contains significantly more omega-3 fatty acids than non-organic milk. These heart-healthy omega-3 fats are linked to a reduction in risk of cardiovascular disease.

If you're not a fan of plain yogurt but are conscious of your sugar intake, Chobani's Less Sugar Greek Yogurt is perfect for you. With tons of flavors—like Alphonso Mango, Fino Lemon, and Monterey Strawberry—there's an option for every taste preference.

The subtly sweet yogurt is made with non-GMO ingredients and contains 30% less sugar than the brand's other yogurts. Their Less Sugar Yogurts contain only 9 grams per 5.3 ounces. The 2% milkfat yogurt contains 12 grams of protein and 120 calories per 5.3 ounce serving.

If Greek yogurt tastes a bit too sour and tangy for you, you may be a fan of skyr. Skyr, a cultured dairy product similar to Greek yogurt, is thicker and more concentrated than typical yogurts. In fact, it takes almost four cups of milk to make one cup of Icelandic Provisions' Skyr. Icelandic Provisions uses heirloom Icelandic cultures to create a rich, creamy flavor with more protein and less sugar than other yogurts.

While the recipe and cultures are Icelandic, the milk for this yogurt comes from family-owned farms in upstate New York who do not use steroids or artificial growth hormones. The delicious yogurts are free of artificial colors, sweeteners, and preservatives. The brand offers inventive flavors, including Blackberry Boysenberry and Coconut, as well as native Icelandic fruit-inspired options such as Strawberry Lingonberry and Blueberry Bilberry.

Whether you're vegan, dairy-free, or just prefer almond milk-based products, It can be a challenge to find a non-dairy Greek yogurt with adequate protein and low sugar that actually tastes good. Kite Hill's Greek-Style Artisan Almond Milk Yogurt is smooth, creamy, and tastes surprisingly like dairy Greek yogurts despite being made from almonds. Plus, it's vegan, non-GMO, soy-free, and free of preservatives.

Each serving of vanilla unsweetened Greek-style yogurt boasts 13 grams of protein, 3 grams of sugar, and 200 calories. If you want a bit more flavor, Kite Hill also offers Strawberry, Blueberry, and Peach.

Final Verdict

For a great-tasting, low-sugar Greek yogurt, try Siggi's 0% Greek Yogurt (view at Amazon).

What to Look for in a Greek Yogurt

Sugar:

Always look at the nutrition facts label when choosing a Greek yogurt, as some products contain lots of added sugar. It's important to note that even plain Greek yogurt contains natural milk sugar, which is called lactose. Aim to choose a product with less than 10 grams of total sugar per serving, and as little added sugar as possible.

Milk Fat Percentages:

Greek yogurt comes in various milkfat percentages ranging from 0% (fat-free) to 2% (reduced-fat) and 3.25% (whole milk). Some products even go up to 4 or 7% milkfat for a creamier, richer product. Dairy fat is controversial. Although full-fat dairy has historically received a bad reputation for its saturated fat and cholesterol content, evidence suggests that full-fat dairy may be cardioprotective. Plus, the added fat can help keep you fuller longer and boost absorption of key nutrients found in Greek yogurt, such as vitamin D. However, if you're watching your calorie or fat intake, you may want to choose low-fat or non-fat Greek yogurt. Switch it up by alternating between non-fat and full-fat yogurt.

Flavor:

Select Greek yogurts that use fruit and natural flavors. These will naturally have a bit more sugar due to the innate sugar in fruit. Alternatively, purchase plain Greek yogurt and use fresh or frozen fruit, nuts, seeds, and spices like cinnamon to add flavor.

Milk Quality:

When possible, choose an organic, grass-fed Greek yogurt. If those options are unavailable, choose a yogurt made from non-GMO milk.

What Experts Say

"To make choosing Greek yogurt as easy as possible, I recommend looking for a yogurt that has more grams of protein than sugar. From there, pair it with a whole grain—like a high fiber cereal—and some kind of fruit to make it an easy and filling breakfast." — Sammi Haber Brondo, MS, RD, CDN

Why Trust Verywell Fit?

A personal note on my recommendations written above. As a dietitian, I am cautious to recommend yogurt, as many brands contain tons of added sugars or artificial sweeteners. However, there are many great options on the market, such as the Greek yogurts above. In writing this article, I spent time looking at current clinical research on dairy and milk fat.

I also looked at multiple products and brands and consulted with trusted peers in dietetics. I believe the products in the round-up are made by trusted brands and are composed of high-quality ingredients. I would recommend the above products to friends, family, and clients, and I have personally tried all of the products. You can currently find Stonyfield Organic Plain Greek Yogurt, Fage 2%, and Siggi's in my refrigerator.—Eliza Savage, MS, RD, CDN

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Is Greek Yogurt Good for You When Dieting

Source: https://www.verywellfit.com/best-greek-yogurts-4163388

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