Greek yogurt has become very popular in the last ten years. Many people now eat it because it is thick, has a lot of protein, and is good for you.
But there are so many kinds in the store, it can be hard to know which ones are the healthiest. From plain yogurts to flavored varieties, the nutritional differences can be significant. This article will break down everything you need to know about Greek yogurt and help you find the best options for your diet.
Is Greek Yogurt Good for You?
Greek yogurt stands out due to its nutritional benefits, making it a go-to choice for health-conscious individuals. Here’s why Greek yogurt is an excellent addition to your diet:
- High in Protein: Greek yogurt is much higher protein than traditional yogurt. This makes it ideal for building and repairing tissues, maintaining muscle mass, and keeping you full for longer.
- Packed with Essential Nutrients: Greek yogurt is rich in B vitamins, calcium, potassium, and vitamin D. These nutrients are essential for bone health, muscle function & immune support.
- Healthy Fats: Full-fat Greek yogurt contains beneficial fats like monounsaturated and polyunsaturated fats, which are suitable for heart health. Recent research suggests that dairy fats may not negatively impact heart health as previously thought, making full-fat varieties a nutritious choice.
How to Choose the Healthiest Greek Yogurt
When picking Greek yogurt, be sure to look at the label closely. Adding flavorings, sweeteners, or toppings can quickly turn a healthy option into a sugar-laden treat. Here are a few things to look for:
- Watch the Sugar Content: Greek yogurt naturally contains some sugar from lactose, but avoid those with more than 5 grams of added sugar per serving. The lower the added sugar, the healthier the option.
- Opt for Plain Yogurt: Plain Greek yogurt is often the healthiest choice because it contains no added sugar or artificial ingredients. You can add your fruit, nuts, or honey for flavor.
- Check for Live Cultures: Look for yogurts that contain live and active cultures. These good bacteria are important for keeping your stomach healthy and helping with digestion.
- Avoid Artificial Sweeteners: While artificial sweeteners like sucralose and aspartame may reduce calorie intake, they have questionable long-term health effects. Opt for yogurts sweetened with natural alternatives like stevia or monk fruit.
The 6 Healthiest Greek Yogurts
Based on nutritional content, ingredient quality, and taste, here are six of the best Greek yogurt options:
1. Fage Total 5%
Nutrition (per 5.3 oz serving):
- Calories: 140
- Fat: 8 g (Saturated Fat: 5 g)
- Sodium: 55 mg
- Carbs: 5 g (Sugar: 5 g)
- Protein: 14 g
Fage Total 5% is a great option because it has a lot of protein and no added sugars. The 5% milkfat version provides a satisfying creamy texture and is more filling due to its fat content. This versatile yogurt works well on its own or as part of a meal.
2. Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt, Plain
Nutrition (per ¾ cup serving):
- Calories: 150
- Fat: 6 g (Saturated Fat: 3.5 g)
- Sodium: 65 mg
- Carbs: 7 g (Sugar: 5 g)
- Protein: 16 g
Stonyfield Organic 100% Grassfed Greek Yogurt is made with milk from grass-fed cows, offering a clean, natural yogurt option. It’s certified USDA organic, emphasizes quality ingredients, and contains no added sugars or artificial ingredients.
3. Two Good Plain Greek Yogurt
Nutrition (per ¾ cup serving):
- Calories: 90
- Fat: 2 g (Saturated Fat: 1 g)
- Sodium: 30 mg
- Carbs: 3 g (Sugar: 2 g)
- Protein: 14 g
Two Good Plain yogurt is true to its name because it has very little sugar and fat, with only 2 grams of natural sugar. It’s an excellent choice for those watching their carbohydrate intake without sacrificing flavor or protein content.
4. Oikos Triple Zero Vanilla
Nutrition (per ¾ cup serving):
- Calories: 100
- Fat: 0 g
- Sodium: 65 mg
- Carbs: 8 g (Sugar: 6 g)
- Protein: 17 g
Oikos Triple Zero Vanilla packs a punch with 17 grams of protein per serving, making it one of the highest-protein options on this list. It uses stevia as a natural sweetener, so it contains zero added sugar, making it a healthy option for those looking to cut back on calories without sacrificing taste.
5. Chobani Zero Sugar Vanilla
Nutrition (per ¾ cup serving):
- Calories: 70
- Fat: 0 g
- Sodium: 70 mg
- Carbs: 6 g (Sugar: 0 g)
- Protein: 13 g
Chobani Zero Sugar yogurt is a low-calorie, nonfat option with lots of protein. It’s great for people who can’t have lactose because it has no added sugars and is lactose-free.
6. The Greek Gods Plain Nonfat Yogurt
Nutrition (per 1 cup serving):
- Calories: 100
- Fat: 0 g
- Sodium: 140 mg
- Carbs: 14 g (Sugar: 12 g)
- Protein: 10 g
For those who prefer a less tangy flavor, The Greek Gods Plain Nonfat Yogurt offers a milder taste while providing 10 grams of protein. It’s slightly higher in carbohydrates but can be a good option if you want a lighter flavor profile.
The 6 Worst Greek Yogurts
While many healthy Greek yogurt options exist, some varieties contain added sugars, artificial ingredients, and unhealthy fats. Here are six Greek yogurts to avoid:
1. Cabot Triple Cream Vanilla Bean Greek Yogurt
Nutrition (per serving):
- Calories: 260
- Fat: 13 g (Saturated Fat: 8 g)
- Carbs: 26 g (Sugar: 21 g)
- Protein: 11 g
Cabot Triple Cream Vanilla Bean has a high fat content and 21 grams of sugar, which is far too high for a snack. This indulgent yogurt is more a dessert than a healthy meal or snack.
2. Chobani Flip Cookie Dough
Nutrition (per 4.5 oz serving):
- Calories: 160
- Fat: 4.5 g (Saturated Fat: 3 g)
- Carbs: 21 g (Sugar: 19 g)
- Protein: 9 g
Chobani Flip yogurts taste good and are enjoyable, but they have added sugars and unhealthy toppings that make them less healthy. The amount of sugar in them is more than the good things they offer for your health.
3. Oikos Key Lime Traditional Greek Yogurt
Nutrition (per 1 cup serving):
- Calories: 140
- Fat: 4 g (Saturated Fat: 2.5 g)
- Carbs: 16 g (Sugar: 15 g)
- Protein: 11 g
Oikos Key Lime is a prime example of how added sugars can turn a healthy snack into a dessert. With 15 grams of sugar, opting for plain varieties and adding fresh fruit for flavor is better.
4. Dannon Light + Fit Greek Crunch Peanut Butter Delight
Nutrition (per 1 container):
- Calories: 130
- Fat: 2.5 g (Saturated Fat: 1.8 g)
- Carbs: 14 g (Sugar: 11 g)
- Protein: 11 g
Dannon Light + Fit Greek Crunch may look like a healthy option, but the added sugar from the toppings could be better. Swap it for plain Greek yogurt with natural peanut butter.
5. Fage Total 2% Mixed Berries
Nutrition (per 1 container):
- Calories: 120
- Fat: 2.5 g
- Carbs: 13 g (Sugar: 11 g)
- Protein: 12 g
Fage Total 2% Mixed Berries may seem healthy, but it’s not the best choice. With added cane sugar listed before the actual fruit, there are better choices. Stick to plain versions and add your fruit for a healthier option.
6. Stonyfield Organic Protein Greek Yogurt Parfait & Granola, Mango Pineapple
Nutrition (per 1 tub):
- Calories: 260
- Fat: 8 g
- Carbs: 30 g (Sugar: 17 g)
- Protein: 16 g
This yogurt parfait might seem like a convenient breakfast option, but its 17 grams of sugar make it too indulgent for a healthy choice. Instead, opt for plain Greek yogurt and add your own granola and fresh fruit.
Conclusion:
Greek yogurt is a nutritious, protein-packed food that offers numerous health benefits, from supporting gut health to boosting muscle recovery. Pick plain types like Fage Total 5%, Stonyfield Organic 100% Grassfed, or Two Good Plain to avoid extra sugars and additives and get the most nutrition.
Be mindful of high-sugar options that can turn this healthy snack into a dessert-like treat. To make Greek yogurt a tasty and flexible part of a healthy diet, look at the labels and choose ones with live cultures. This can help support your overall health.