The 9 Best Greek Yogurts of 2022, According to a Dietitian

Dietitian-approved, the Chobani Plain Non-Fat Greek Yogurt is super versatile

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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.

Verywell Fit Approved Greek Yogurts

Our top pick is the Chobani Plain Non-Fat Greek Yogurt because it's non-GMO, has no added sugars, and packs plenty of protein. If you prefer skyr yogurt, try Siggi's Plain Greek Yogurt.

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.

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.

Here are the best Greek yogurts, according to a dietitian.

Best Overall: Chobani Plain Non-Fat Greek Yogurt

4.8
Chobani Plain Non-Fat Greek Yogurt

Courtesy of Amazon

Pros
  • Versatility

  • No added sugar

  • Non-GMO

Cons
  • Not organic

Who else recommends it? Women's Health and Good Housekeeping both picked Chobani Plain Non-Fat Greek Yogurt.

What do buyers say? 95% of 6,300+ Amazon reviewers rated this product 4 stars or above.

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.

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 

Best Skyr: Siggi's Plain Greek Yogurt

Siggi's Plain Greek Yogurt

Courtesy of Instacart

Pros
  • No added sugar

  • Non-GMO

Cons
  • Thick texture may not be suitable for all

  • 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 16 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.

Serving size: 1 container (150 grams) | Calories per serving: 80 | Protein per serving: 16 grams | Sugar per serving: 4 grams | Added sugar or sweeteners: No

Best Full-Fat: Wallaby Organic Aussie Greek Plain Whole Milk Yogurt

Wallaby Organic Greek Whole Milk Yogurt Plain
Courtesy of FreshDirect.com.
Pros
  • Organic and non-GMO

  • No added sugar

Cons
  • 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.

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 

Best Plain: Fage 2% Plain Greek Yogurt

Fage 2% Plain Greek Yogurt

Courtesy of Fage

Pros
  • Non-GMO

  • No added sugar

Cons
  • 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.

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 

Best Grass-Fed: Maple Hill Creamery 100% Grass-Fed Organic Greek Yogurt

Maple Hill Organic Greek Yogurt
Courtesy of Amazon.com.
Pros
  • Organic and non-GMO

  • Grass-fed

  • No added sugar

Cons
  • Expensive

  • Higher in saturated fat

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.

An individual plain 5.3-ounce container contains 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.

Serving size: 1 container (150 grams) | Calories per serving: 140 | Protein per serving: 13 grams | Sugar per serving: 7 grams | Added sugar or sweeteners: No 

Best Organic: Stonyfield Organic Greek 0% Fat Plain Yogurt

Stonyfield Organic Greek Yogurt

Courtesy of FreshDirect.com

Pros
  • Organic and non-GMO

  • No added sugar

Cons
  • 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 1-cup serving of Stonyfield Organic's nonfat plain Greek yogurt provides 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 reduced risk of cardiovascular disease.

Serving size: 1 cup (227 grams) | Calories per serving: 130 | Protein per serving: 22 grams | Sugar per serving: 7 grams | Added sugar or sweeteners: No

Best Flavored: Chobani Less Sugar Greek Yogurt

Chobani Less Sugar Greek Yogurt

Safeway

Pros
  • More flavorful

  • Non-GMO

Cons
  • 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.

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.

Best Single Serving: Icelandic Provisions Skyr Yogurts

Icelandic Provisions Skyr Yogurt

Courtesy of Amazon

Pros
  • More flavorful

  • Non-GMO

Cons
  • 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.

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 

Best Nondairy: Kite Hill Greek-Style Artisan Almond Milk Yogurt

Kite Hill Plain Unsweetened Almond Milk Greek Style Yogurt

Courtesy of FreshDirect

Pros
  • Suitable for vegan diets

  • Non-GMO

  • Contains fiber and iron

Cons
  • 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.

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

Final Verdict

For a great-tasting, protein-packed Greek yogurt with great flavor and no added sugar, try Chobani Non-Fat Plain Greek Yogurt (view at Amazon).

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.

  • 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.

  • 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.

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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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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