I love yogurt; I haven't always loved yogurt but like many people beginning to try it out I first reached for probably the most insane cookies and cream/ crème Brule/ toffee coffee crunch/choco-ball supreme flavor out there. That was over a decade ago and since then I have become a much more educated yogurt consumer.
I have put together the following guidelines to aid you in choosing the healthiest yogurt from the shelf the next time you're at the store.
If you haven't got time to decipher every nutrition label and sort through all your favorites, not to worry, I've done that for you. Scroll to the bottom of the article for the yogurts I have ranked utilizing the guidelines below.
Less than 150
90-120 if looking for a lower calorie option
0-1% fat if looking for a low-fat option
The closer to 12 grams the better as that is the natural amount of lactose “milk sugar” in the container.
Avoid choosing a yogurt that lists sugar as the first or second ingredient.
At least 5 g
The higher the better; Greek yogurts have the best bang for your buck in the protein department.
35-40% Dietary Allowance (350-400mg)
10% of Dietary Allowance (60IU or 1.5mcg)
Look for the ACTIVE LIVE CULTURES Seal Lactobacillus Bulgaricus and Streptococcus Thermophiles
Ideas for Healthy Additions:
Chia, Flax meal, or Wheat germ
Fruit: Adds antioxidants, fiber, sweetness
Chopped nuts: Adds fiber, healthy fats
Cinnamon: Adds flavor and may help stabilize blood sugar levels
Nutmeg: May reduce inflammation and soothe and upset stomach.
Whole grain cereal: Adds crunch and fiber
Greek Yogurt Selection Tips
Look for non-fat or low-fat Greek yogurt. A 6-ounce portion should have no more than 150 calories and 2.5 grams of total fat.
The 6-ounce portion of flavored Greek yogurt should also contain no more than 20 grams of sugar, as listed on the nutrition label.
On average, 6-ounces of plain Greek yogurt lists about 7 grams of sugar on the nutrition label. This is the sugar found naturally in milk, not added sugar.
Every additional 4 grams of sugar means 1 teaspoon of added sugar. If you find Greek yogurt with more than 20 grams of sugar, consider it to be a dessert.
Print the handy guidelines below, cut them out and take them along with you on your next shopping trip!
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All yogurts are ranked using nutritional facts of the PLAIN flavor.
(If you do not see a particular yogurt that you frequently purchase and are curious about it, please feel to contact me)
TIED FOR THE TOP SPOT:
Siggis 0% milkfat (5.3 oz)
FAGE Total 0% Plain Greek Yogurt (6 oz )
(Siggis has less protein (15g) compared to Fage (18 g) but Siggis also has less sugar (4g) compared to Fage (7g))
TIED for the second spot:
Brown Cow Non-GMO 0% Fat Greek (5.3 oz)
Stoneyfield Organic 0% Nonfat Greek (5.3 oz)
(both yogurts have EXACTLY the same nutritional make up)
Wallaby Organic Greek Nonfat Plain (6oz)
Chobani Greek (5.3oz) (Not as much protein as Kroger or Trader Joe's but less sugar than both)
Kroger Simple Truth Plain Greek Nonfat Yogurt
Trader Joe’s Nonfat Plain (1cup)
Nancy’s Organic Non-fat Yogurt (6oz) (13 g sugar, 9 g protein)
The Greek Gods Nonfat Plain (6oz) (14 g sugar, 9 g protein)
Maple Hill Creamery Greek Yogurt (5.3) (6 grams of fat!)
Have a happy, healthy day and GO BUY SOME GOOD YOGURT!