Recently, I have been obsessed with Greek yogurt. It is great for those mornings when you need to quickly rush out the door and it serves as a healthy and filling snack. You can put anything on it, granola, fruit, honey, etc. Personally, I just stick with my granola. You can also use it for the base of a smoothie. Depending on the brand, it provides double or more than the normal yogurt, but it is similar in the way that it is an awesome source of probiotics, which are beneficial bacteria that nourish your gut microbiome.
The thing is, not all Greek yogurts are created equally. Some may have a boatload of artificial sweeteners that contain as much sugar as a candy bar, those being the flavored yogurts. While plain yogurt can contain around seven grams of sugar per serving compared to the flavored ones at 26 grams.
Here is a list of Greek yogurts that you can use for your next trip to the grocery store.
Fage Total Plain Greek Yogurt
Per serving: 90 calories, 0 g fat (0 g sat), 5 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 18 g protein
This one is my personal favorite and I typically get the 0% milk/fat. It is more on the thicker side, yet creamy, therefore a great component to a blended smoothie.
Chobani Less Sugar Greek Yogurt
Per serving: 110 calories, 2.5 g fat (1.5 g sat), 10 g carbs, 8 g sugar, 50 mg sodium, 0 g fiber, 12 g protein
This is a good choice if you are looking for something that is not super sweet in the morning. It cuts the total sugar and still tastes good.
Dannon Oikos Plain Greek Nonfat Yogurt
Per serving: 80 calories, 0 g fat (0 g sat), 6 g carbs, 6 g sugar, 60 mg sodium, 0 g fiber, 15 g protein
Only 80 calories and 6g of sugar, this yogurt is perfect for a snack with some almond butter and fresh fruit on top.
Stonyfield Organic Plain Greek Yogurt
Per serving: 100 calories, 0 g fat (0 g sat), 11 g carbs, 4 g sugar, 55 mg sodium, 0 g fiber, 14 g protein
This yogurt is certified organic, so if you are looking for that this could be your best bet.
Kroger Nonfat Plain Greek Yogurt
Per serving: 100 calories, 0 g fat (0 g sat), 7 g carbs, 7 g sugar, 60 mg sodium, 0 g fiber, 17 g protein
If you are looking for a less expensive option, this is the store brand option that you might want to look into getting because it has a nutritional profile similar to the leading brands.
Best: Dannon Key Lime Light & Fit Plain Nonfat Greek Yogurt
Per serving: 80 calories, 0 g fat (0 g sat), 9 g carbs, 7 g sugar, 55 mg sodium, 0 g fiber, 12 g protein
If you are looking for some flavor, this one is the one for you. Being one of the lowest-calorie picks, Dannon’s Light & Fit yogurt packs hold a good amount of 12-gram protein.
Voskos Plain 0% Fat Greek Yogurt
Per serving: 90 calories, 0 g fat (0 g sat), 7 g carbs, 5 g sugar, 55 mg sodium, 0 g fiber, 15 g protein
This option is very healthy with high protein and low in carbs. It contains very few ingredients and milk from antibiotic-free cows!
Trader Joe’s Nonfat Plain Greek Yogurt
Per serving: 120 calories, 0 g fat (0 g sat), 7 g carbs, 6 g sugar, 70 mg sodium, 0 g fiber, 22 g protein
One serving of this Greek yogurt provides 46% of your daily protein needs and 20% of your daily calcium. It is even good as a replacement for sour cream on taco night!
Tillamook Plain & Simple Greek Yogurt
Per serving: 140 calories, 4 g fat (2.5 g sat), 6 g carbs, 4 g sugar, 50 mg sodium, 0 g fiber, 18 g protein
Containing just milk and cultures, the Tillamook brand prides itself on wholesome simple ingredients.
Kirkland Signature Plain Nonfat Organic Greek Yogurt
Per serving: 100 calories, 0 g fat (0 g sat), 13 g carbs, 6 g sugar, 125 mg sodium, 1 g fiber, 23 g protein
One serving of this Kirkland brand yogurt gives you 23 g of protein! USDA organic and perfect for smoothies or a snack.