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The 9 Best Greek Yogurts of 2024, According to a Dietitian
Greek Yogurt is a high protein snack that's versatile and full of probiotics
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Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.
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Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. She is also certified through Precision Nutrition.
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Emily is a board-certified science editor who has worked with top digital publishing brands like Voices for Biodiversity, Study.com, GoodTherapy, Vox, and Verywell.
Verywell Fit / Amelia Manley
Greek yogurt is a versatile, protein-rich dairy product that's easy to eat at any time of day. You can enjoy it with fresh fruit at breakfast, as a smoothie base for a snack, or in a savory dinnertime dish as a mayo or sour cream replacement; the options are endless. The best greek yogurts are flavorful, made from organic or non-GMO milk, and have no added sugar.
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. It will largely depend on your personal preference, but it also helps to look at the yogurt's protein value, sugar content and any additives.
Registered dietitian Sammi Haber Brondo, MS, RD, CDN, notes, "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." We researched a variety of greek yogurts with these factors in mind. A registered dietitian nutritionist from our Review Board reviewed the contents of this article for accuracy and how to choose a high-quality option.
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No added sugar
Non-GMO
Fair-trade Certified Dairy
Creamy texture
Not organic
We love Chobani's Plain Non-Fat Greek Yogurt because it's versatile and checks all of our nutritional boxes. It can be used in everything from soups to baked goods or even as a snack topped with fruit and granola. While not organic, Chobani’s yogurts are certified gluten-free, kosher, made with non-GMO ingredients, and the plain variety has 0 grams of added sugar. It also has billions of probiotics, including the S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, and L. Casei.
One single-serving cup contains 4 grams of sugar and 16 grams of protein. This ultra-creamy yogurt is delicious, despite being nonfat. 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 yogurt, the nonfat plain is available in a family-friendly 32-ounce container.
Key Specs:
Serving size: 3/4 cup (170 grams) | Calories per serving: 90 | Protein per serving: 16 grams | Sugar per serving: 4 grams | Added sugar or sweeteners: No
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No added sugar
Non-GMO
Thicker, more concentrated texture
Not organic
If you're a fan of creamy, thick Greek yogurt, with simple ingredients, Siggi's is a great 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. While not certified organic, all of Siggi's products are made with non-GMO ingredients and without artificial sweeteners or colors. Siggi's plain 0% milkfat yogurt contains 15 grams of protein and 4 grams of naturally occurring sugar from lactose.
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 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.
Key Specs:
Serving size: 1 container (150 grams) | Calories per serving: 80 | Protein per serving: 15 grams | Sugar per serving: 4 grams | Added sugar or sweeteners: No
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Organic and non-GMO
No added sugar
Creamy texture
Higher in saturated fat
May be more expensive
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.
Full-fat dairy products, like whole milk Greek yogurt, can help to keep you satisfied longer than their nonfat counterparts, as dietary fat is digested more slowly than protein or carbohydrates. However, some of the fat content is saturated fat—one serving of Wallaby Organic whole milk Greek yogurt contains 25% of your daily value of saturated fat (based on 2,000 calorie per day diet).
If you enjoy the flavor of full-fat Greek yogurt and find it is more satisfying, then go for it! Just be mindful of your total saturated fat intake from your overall diet.
Key Specs:
Serving size: 3/4 cup (170 grams) | Calories per serving: 160 | Protein per serving: 15 grams | Sugar per serving: 5 grams | Added sugar or sweeteners: No
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Non-GMO
No added sugar
Thick but airy texture
Higher in saturated fat
Not organic
This reduced-fat 2% Greek yogurt from Fage is an excellent choice if you are looking for something slightly more creamy and filling than nonfat yogurt. 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.
Fage is packed with protein from the milk of non-GMO fed cows. One serving of the plain low-fat Greek yogurt contains 5 grams of sugar and 17 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.
Key Specs:
Serving size: 3/4 cup (170 grams) | Calories per serving: 120 | Protein per serving: 17 grams | Sugar per serving: 5 grams | Added sugar or sweeteners: No
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Organic and non-GMO
Grass-fed
No added sugar
Lower in protein
If you're looking for a Greek yogurt that is free of antibiotics, hormones, GMOs, and additives, and has stricter standards for how cows are raised, a certified 100% grass-fed organic product like Maple Hill Creamery's Whole Milk 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-certified organic and PCO-certified grass-fed.
Each serving contains 11 grams of sugar and 8 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.
Key Specs:
Serving size: 1 cup (227 grams) | Calories per serving: 170 | Protein per serving: 8 grams | Sugar per serving: 11 grams | Added sugar or sweeteners: No
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Organic and non-GMO
No added sugar
Thinner texture
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 nonfat in both vanilla bean and plain flavors. A 3/4-cup serving of Stonyfield Organic's nonfat plain Greek yogurt provides 5 grams of sugar and 16 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 reduced risk of cardiovascular disease.
Key Specs:
Serving size: 3/4 cup (170 grams) | Calories per serving: 90 | Protein per serving: 16 grams | Sugar per serving: 5 grams | Added sugar or sweeteners: No
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More flavorful
Non-GMO
Sugar is much less than comparable flavored yogurts
Contains added sugar
Contains gum additives
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. The 2% milkfat yogurt contains 12 grams of protein per 5.3 ounce serving.
Key Specs:
Serving size: 1 container (150 grams) | Calories per serving: 120 | Protein per serving: 12 grams | Sugar per serving: 9 grams | Added sugar or sweeteners: Yes - cane sugar
What are gums?
Gums are food additives used in many different foods to alter texture. Specifically in Greek yogurts, gums are used to thicken and "gel up" the yogurt consistency. This is not necessarily a con, because research has not shown any harmful effects of most gums and has even shown some to be beneficial. However, more research needs to be done, and each type of gum is made differently and likely has a different effect on the body. Gums in an ingredient list simply indicate that the food is more processed (a bit further from its natural form) than alternatives that do not include gums.
Keep in mind that those with IBS or digestive issues may not do well with consuming gums.
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More flavorful
Non-GMO
Less sour and thicker than typical Greek yogurt
Contains added sugar
Contains gum additives
If Greek yogurt tastes a bit too sour and tangy for you, you may be a fan of skyr, which is thicker and more concentrated than typical yogurts. In fact, it takes almost 4 cups of milk to make 1 cup of Icelandic Provisions' skyr.
While the recipe and live active cultures are Icelandic, the milk for this yogurt comes from family-owned farms in upstate New York that 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.
Key Specs:
Serving size: 1 container (5.3 ounces) | Calories per serving: 130 | Protein per serving: 15 grams | Sugar per serving: 10 grams | Added sugar or sweeteners: Yes - cane sugar
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Suitable for vegan diets
Non-GMO
Contains fiber and iron
Contains gum additives
Slightly lower in protein and calcium
May be more expensive
Whether you're vegan, free of dairy, or just prefer almond milk-based products, it can be a challenge to find a nondairy Greek yogurt with adequate protein and low sugar that actually tastes good. Kite Hill's Greek-Style Artisan Almond Milk Yogurt comes impressively close to conventional Greek yogurt in flavor and nutrition. It is smooth, creamy, and tastes surprisingly like dairy Greek yogurts despite being made from almonds. Plus, it's vegan, non-GMO, free of soy, and free of preservatives.
Each serving of vanilla unsweetened Greek-style yogurt boasts 13 grams of protein, 3 grams of sugar, and 10 grams of filling fat from almonds. Unlike dairy yogurts, Kite Hill's option contains a good amount of fiber as well as 10% of your daily value of iron. If you want a bit more flavor, Kite Hill also offers Strawberry, Blueberry, and Peach options.
Key Specs:
Serving size: 1 container (150 grams) | Calories per serving: 160 | Protein per serving: 11 grams | Sugar per serving: 2 grams | Added sugar or sweeteners: No
How We Selected
When choosing the best Greek yogurts, we looked at a variety of products with different ingredients that would fit various preferences and needs. We chose products with minimal sugar, and considered quality, taste, price, and convenience. We also prioritized organic and non-GMO Greek yogurts. To gain further insight, we consulted with Sammi Haber Brondo, MS, RD, CDN and Shushy Rita Setrakian, MS, RD.
What to Look for in a Greek Yogurt
Sugar
Always look at the nutrition facts label when choosing Greek yogurt, as some products contain a lot of added sugar. It's important to note that plain (unsweetened) Greek yogurt contains a few grams of natural milk sugar, which is called lactose. Aim to choose a product with less than 10 grams of total sugar per serving and limited added sugar. You can also combine a Greek yogurt that is higher in added sugar with a plain variety to make your own lightly sweetened blend.
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 actually be beneficial for your heart. Plus, the added fat can help keep you fuller longer and boosts absorption of key nutrients found in Greek yogurt, such as vitamin D.
However, the 2020-2025 Dietary Guidelines for Americans recommends keeping saturated fat intake to less than 10% of your daily calorie intake, which would translate to about 22 grams of saturated for a 2,000 calorie per day diet. We recommend switching it up by and trying a variety of yogurts, including no-fat, reduced fat, and full-fat yogurt, and seeing which one makes you feel best.
Flavor
You may prefer to select Greek yogurts that have minimal added ingredients. Options that include real fruit add some of the nutrients from the fruit as well as flavors and sweetness. Alternatively, purchase plain Greek yogurt and use honey or maple syrup in addition to fresh or frozen fruit, nuts, raisins, 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 yogurt made from non-GMO milk.
Frequently Asked Questions
- Does Greek yogurt have probiotics?
Greek yogurt contains probiotics, which are "good bacteria" that may help promote healthy gut bacteria. Having healthy bacteria helps with digestion and immune function and increases the absorption of certain nutrients. However, it is unclear if probiotic-containing foods influence your gut bacteria.
Different brands of Greek yogurts contain different strains and different levels of active probiotics depending on how the yogurt is processed. Some brands add additional probiotics to their products including for potential added health benefits. Take a look at the product label and look for brands that say "live active cultures".
The influence of dietary intake on the gut microbiome is an exciting area of research in nutritional science. While more research needs to be done to fully understand the effects of dietary intervention on the gut, diets high in fiber are associated with improved gut health. Research on probiotic-rich foods is less clear, though intake of probiotic-rich foods, including yogurt, may help to support optimal microbial diversity in the gut.
Learn More: What Are Probiotics? - Is Greek yogurt lactose-free?
While Greek yogurt is not completely lactose-free, the straining process helps reduce the amount of lactose in the yogurt. Also, Greek yogurts are generally higher in probiotics, which can help with digestion of lactose. So if you only have a slight intolerance, you may be able to tolerate it.
- Can you freeze Greek yogurt?
Yes, you can freeze Greek yogurt to preserve it for longer and defrost it in the refrigerator when you are ready to use it. However, you may notice some textural changes in the yogurt as separation can occur in the freezing and thawing process, so be sure to stir the yogurt thoroughly once it has defrosted.
Additionally, you can use Greek yogurt to make healthy, frozen treats. Try making a Greek Yogurt berry bark by spreading out yogurt on a parchment paper-lined sheet pan and top with chopped berries, cacao nibs, and chopped pistachios, then drizzle honey or maple syrup over the top. Put in the freezer until the bark is frozen solid.
- How long does Greek yogurt last?
This depends on how long the product has been sitting on the shelves at the grocery store, but typically Greek yogurt lasts 14 days stored in the refrigerator. Check the expiration date on the packaging, and also look for signs of spoilage like off-smells and curdling.
Learn More: Greek Yogurt Nutrition and Health Benefits - Can I substitute Greek yogurt for sour cream?
Yes, Greek Yogurt serves as a great substitute for sour cream. Consider using a 2% or full-fat Greek yogurt to best mimic sour cream's taste and texture. If you are using it as a topping, try mixing in chopped herbs like chives for added flavor and color. You can also swap in Greek yogurt when making dips, casseroles, or other dishes that call for sour cream.
- How can I make Greek yogurt taste good?
There are a variety of ways to enhance the flavor of Greek yogurt. Try mixing in fresh fruit and topping it with a drizzle of honey or maple syrup to add a touch of sweetness. Adding different textural ingredients can help to enhance the taste of Greek yogurt as well, like adding nuts, seeds, or granola. Peanut butter and different spices like cinnamon provide additional flavor as well. You can also try Greek yogurt blended into smoothie recipes to add creaminess and extra protein.
Another option is to try Greek yogurt in savory recipes. We love tzatziki, a Greek yogurt-based dip made with cucumbers, garlic, and olive oil that's great paired with cut-up veggies and pita for dipping. You can also try using Greek yogurt as a base for dressings, or substituting it for any recipe that calls for sour cream.
Learn More: 6 Smart Ways to Jazz Up Greek Yogurt
Why Trust Verywell Fit
Eliza Savage, MS, RD, CDN, is a registered dietitian with a lifelong passion for wellness. She has worked at NYC's top hospitals, in private practice, and as a nutrition consultant for a variety of brands. Eliza believes the products in the roundup are made by trusted brands and are composed of high-quality ingredients. She would recommend these products to friends, family, and clients and has personally tried all of the products. You can currently find Stonyfield Organic Plain Greek Yogurt, Fage 2%, and Siggi's in Eliza's refrigerator.
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