When it comes to weight loss, success often lies in making smart and sustainable lifestyle changes that you can actually commit to. As a certified nutrition coach, I often recommend simple food swaps that not only elevate your nutrition but also allow you to enjoy the flavors and textures you love. Yogurt is one of my top picks for these swaps. The best yogurts for weight loss are packed with protein, calcium, and probiotics all while being low in calories (if you find the ones that are low in sugar).
Whether you’re a fan of rich, creamy Greek yogurt or prefer the lighter texture of traditional varieties, yogurt can help keep you full and satisfied. It’s a perfect pick for a high-protein breakfast, a quick mid-day snack, or even a guilt-free dessert. A recent scientific review even found that yogurt consumption is associated with a lower body mass index, lower body weight, smaller waist circumference, and lower overall body fat. People who consume yogurt tend to gain less weight over time, too.
In this article, I’ve rounded up 12 of the best yogurts for weight loss to help you stay on track without compromising on flavor or nutrition.
12 Best Yogurts for Weight Loss
1. Oikos Triple Zero
Courtesy of Oikos®
Oikos Triple Zero is an excellent yogurt for weight loss. With zero grams of fat, just 7g of carbs, and no added sugar, Oikos keeps the calorie count low at fewer than 100 calories per serving. In addition, each serving of Triple Zero delivers 15g of protein, which can help keep you full and satisfied between meals. Available in nine delicious flavors, from classics like Vanilla and Strawberry to indulgent options like Salted Caramel and Lemon Tart, there’s sure to be a flavor for everyone. Plus, this yogurt is free from artificial ingredients, relying on natural flavors and vegetable juice for color, making it a standout option for those who prioritize all-natural products.
Nutrition Facts, Per Serving
- Calories: 90
- Carbs: 7g
- Protein: 15g
- Fat: 0g
- Added Sugar: 0g
- Calcium: 150mg
2. FAGE Total 0% Greek Yogurt
Courtesy of Target
FAGE Total is a non-fat Greek yogurt that’s known for its creamy texture and high protein content, providing 16g of protein per serving. Made with only two ingredients—skim milk and live cultures—it’s a pure, no-sugar added option that’s perfect for individuals with weight-loss goals. FAGE also uses a combination of probiotics including L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, and L. Casei, which can benefit a healthy gut microbiome. The tangy taste profile pairs well with fresh fruit or a drizzle of honey, allowing you to customize your yogurt while still keeping calories in check.
Nutrition Facts, Per Serving
- Calories: 80
- Carbs: 5g
- Protein: 16g
- Fat: 0g
- Added Sugar: 0g
- Calcium: 180mg
3. Chobani Zero Sugar Greek Yogurt
Courtesy of Chobani
Chobani Zero Sugar is a Greek yogurt that offers a unique combination of zero sugar, zero fat, and 12g of protein per serving, making it a great choice for weight loss. What’s great about this product is it’s sweetened with natural alternatives like allulose, stevia leaf extract, and monk fruit. This means it can satisfy your sweet tooth without derailing your weight-loss progress. In addition, there’s a huge variety of flavors to choose from, including Strawberry, Toasted Coconut Vanilla, Vanilla, Mixed Berry, Strawberry Cheesecake, Blueberry, Milk and Cookies, Key Lime Pie, Peach, Black Cherry, and Lemon Meringue Pie.
Nutrition Facts, Per Serving
- Calories: 60
- Carbs: 5g
- Protein: 12g
- Fat: 0g
- Added Sugar: 0g
- Calcium: 100mg
4. Siggi’s Nonfat Simple Ingredient Skyr
Courtesy of Siggi’s
Siggi’s is a brand known for its diverse lineup of yogurt products, ranging from plant-based coconut blends to its signature Icelandic-style skyr. Skyr offers a thicker, creamier consistency compared to Greek yogurt, with a milder, less tangy flavor profile. For those focused on weight loss, Siggi’s provides a variety of options, including lower-sugar, non-fat, and low-fat yogurts, allowing you to choose the product that best fits your goals. Having tried several of their non-fat flavors, I can say the Peach and Raspberry are my personal favorites. The Peach features chunks of real peaches, while the raspberry flavor includes raspberry seeds for added texture and an authentic flavor profile.
Nutrition Facts, Per Serving
- Calories: 110
- Carbs: 11g
- Protein: 16g
- Fat: 0g
- Added Sugar: 5g
- Calcium: 140mg
5. Dannon Light & Fit Greek Yogurt
Courtesy of Dannon
Dannon Light & Fit is a low-calorie, high-protein Greek yogurt with only 80 calories and 12g of protein per serving. This yogurt is a great choice for those who want to stay within a calorie deficit without sacrificing flavor. Available in a variety of dessert-inspired options, such as Key Lime, Strawberry Cheesecake, and Caramel Apple Pie, it feels like a real treat while still allowing you to stay on track with your personal weight-loss goals.
Nutrition Facts, Per Serving
- Calories: 80
- Carbs: 12g
- Protein: 9g
- Fat: 0g
- Added Sugar: 3g
- Calcium: 140mg
6. Lifeway Low Fat Kefir
Courtesy of Amazon
Lifeway Kefir is a fermented drinkable yogurt that’s rich in probiotics, providing significant digestive benefits while supporting weight loss. Each serving contains 11g of protein and billions of live and active cultures to enhance gut health. Its tangy flavor and smooth texture make it a refreshing, low-calorie snack or a tasty base for a high-protein fruit smoothie. Lifeway Kefir is available in 15 flavors including Guava, Blueberry, Strawberry, Vanilla, Mango, Cherry, and Peach, to name a few.
Nutrition Facts, Per Serving
- Calories: 140
- Carbs: 18g
- Protein: 10g
- Fat: 2g
- Added Sugar: 8g
- Calcium: 390mg
7. Yoplait Protein Yogurt
Courtesy of Yoplait
Yoplait’s recently released Protein Yogurt is an impressive option for those aiming to support weight loss, packing 15g of protein into just 100 calories per serving. One notable benefit of this yogurt is its calcium content, providing 430 milligrams per serving, which is 35 percent of your daily value. Calcium is essential for maintaining strong bones and teeth, but its benefits extend beyond that. It also supports muscle function, helps with nerve signaling, and plays a vital role in heart health. Including calcium-rich foods in your diet can contribute to overall well-being, especially if you're active or looking to enhance your bone health as part of a balanced diet.
The only potential downside is the use of sucralose as a sweetener. While research shows sucralose is completely safe, it may not appeal to those seeking products free from artificial ingredients. Yoplait Protein Yogurt is available in eight tasty flavors, including Key Lime Pie, Strawberry Cheesecake, Strawberry Banana, Cherry, Peach, Mixed Berry, Vanilla, and Strawberry, ensuring there’s a tasty option to satisfy every palate.
Nutrition Facts, Per Serving
- Calories: 100
- Carbs: 5g
- Protein: 15g
- Fat: 1.5g
- Added Sugar: 0g
- Calcium: 430mg
8. Stonyfield Organic Lowfat Plain Yogurt
Courtesy of Stonyfield
Stonyfield Organic Lowfat Yogurt is a certified organic option that’s low in fat and free from artificial ingredients. With 7g of protein and live active cultures, it’s a solid option to support both weight loss and gut health. Its organic ingredients also make it an excellent choice for those prioritizing sustainability and natural foods in their weight-loss journey. Pair this with granola or fresh fruit for a well-balanced snack or meal.
Nutrition Facts, Per Serving
- Calories: 80
- Carbs: 10g
- Protein: 7g
- Fat: 1.5g
- Added Sugar: 0g
- Calcium: 260mg
9. Pillars Drinkable Greek Yogurt
Courtesy of Pillars
Pillars Drinkable Greek Yogurt blends convenience with nutrition, offering consumers 20g of protein and no added sugar in an easy-to-drink format. This product is ideal for on-the-go individuals who want a high-protein, low-calorie option to support their weight loss. Made with all-natural ingredients, Pillars stands out by sourcing milk from RBST- and RBGH-free grass-fed cows, ensuring both quality and sustainability. With delicious flavor options like Coconut, Mango, Mixed Berry, Strawberry Banana, Peach, and Vanilla, there’s something to satisfy every taste while keeping your nutrition on track.
Nutrition Facts, Per Serving
- Calories: 100
- Carbs: 8g
- Protein: 20g
- Fat: 0g
- Added Sugar: 0g
- Calcium: 260mg
10. Too Good Greek Yogurt
Courtesy of Too Good
Too Good Greek Yogurt is specially crafted for those watching their sugar intake, with only 2g of sugar and 12g of protein per serving. Naturally sweetened with stevia and real fruit purees, Too Good offers a subtly sweet taste without the added calories, making it perfectly suited for weight loss or managing blood sugar levels. With 12 tasty flavors to choose from—including classics like Strawberry, Blueberry, and Vanilla, as well as unique options like Pumpkin, Key Lime, and Meyer Lemon—there’s a flavor to suit every craving while keeping nutrition goals on track.
Nutrition Facts, Per Serving
- Calories: 80
- Carbs: 4g
- Protein: 12g
- Fat: 2g
- Added Sugar: 0g
- Calcium: 110mg
11. So Delicious Zero Dairy Free Coconut Milk Yogurt Alternative
Courtesy of So Delicious
So Delicious Zero Dairy Free Coconut Yogurt Alternative is a great choice for those with dairy sensitivities or anyone looking for a low-sugar, plant-based yogurt. Made with organic coconut milk, this product offers a rich, creamy texture that’s surprisingly thick and indulgent. The dairy-free, vegan formula accommodates a wide range of dietary preferences, making it an inclusive choice without sacrificing flavor. However, it’s worth noting that this yogurt is significantly lower in protein compared to traditional dairy-based yogurts. Available in flavors like Coconut, Blueberry, Vanilla, and Strawberry, it’s a flavorful and versatile alternative for those seeking a plant-based snack.
Nutrition Facts, Per Serving
- Calories: 140
- Carbs: 13g
- Protein: 1g
- Fat: 10g
- Added Sugar: 0g
- Calcium: 10mg
12. Silk Unsweet Vanilla Almondmilk Dairy-Free Yogurt Alternative
Courtesy of Silk
Silk’s Unsweet Almondmilk Yogurt is a low-calorie, dairy-free option that fits seamlessly into a weight-loss plan. With 6g of plant-based protein and no added sugar, it’s a satisfying snack that aligns with low-sugar diets. Its vanilla and slightly nutty flavor works well on its own or as a base for toppings like berries, granola, or nuts. It's perfect for vegans and those seeking a clean, simple yogurt alternative.
Nutrition Facts, Per Serving
- Calories: 180
- Carbs: 10g
- Protein: 6g
- Fat: 15g
- Added Sugar: 0g
- Calcium: 160mg
Related: These Are the Healthiest Store-Bought Crackers You Can Buy, Sports Nutrition Coach Reveals
How to Choose the Best Yogurt for Weight Loss?
When choosing a yogurt to support weight-loss goals, it’s important to pay close attention to the nutrition label. One of the first things to check is the sugar content—specifically the added sugars. Many flavored yogurts, especially the ones with fruit on the bottom, are loaded with added sugars to enhance their sweetness. However, these extra sugars can significantly increase the calorie count and therefore slow down your weight loss.
To stay on track, look for yogurts with minimal or zero added sugars. You can then add your own toppings, like fresh fruit, cinnamon, or a handful of nuts or seeds to boost both the flavor and nutrition. If you prefer a touch of sweetness, try drizzling a small amount of honey or agave on top of your yogurt. Non-nutritive sweeteners like monk fruit or stevia are also a great option, as they provide sweetness without the added calories. This approach gives you full control over the sugar content, helping you keep calories in check.
Another factor to consider is the fat content. Fat-free or low-fat yogurts are lower in calories, making them a good option for those with weight-loss goals. However, keep in mind that full-fat yogurts tend to be more satiating, which may help curb hunger and reduce overeating later. Ultimately, the best yogurt for you will depend on your personal preferences and how well it fits into your overall diet.
Lastly, I’d recommend choosing a yogurt that’s high in protein, around 10g or more per serving. This is because protein is a highly satiating macronutrient, meaning it can help keep you full longer and reduce the likelihood of overeating. Additionally, a high-protein diet plays a crucial role in preserving lean muscle mass during weight loss. This is important because it helps ensure the weight you’re losing is coming primarily from stored body fat, rather than muscle.
Best Yogurt for Weight Loss FAQs
Is yogurt healthy?
Yogurt is a nutritious food that can be a valuable addition to your diet. Packed with protein to keep you full, calcium to support strong bones, and probiotics to help maintain a healthy gut, yogurt is a versatile choice for any time of day. If weight loss is your goal, be sure to read the nutrition facts label carefully and choose yogurts with minimal added sugar. This will ensure you’re making choices that align with your weight loss goals and support your overall health.
Are there any benefits of Greek yogurt compared to regular yogurt?
Greek yogurt is a thicker, creamier version of regular yogurt that generally comes with a higher protein content, making it a great option for those with muscle-building or weight-loss goals. It also usually contains fewer carbohydrates and sugar than regular yogurt, which can be beneficial for those managing their calorie or sugar consumption.
Can yogurt help with weight loss?
Yes, yogurt can support weight loss when chosen wisely. Opting for low-fat or fat-free yogurt with minimal added sugars provides a high-protein, low-calorie option that can help keep your hunger levels at bay between meals. Additionally, yogurt is a great base for incorporating fresh fruit and healthy fats from nuts and seeds, making it a delicious and nutritious choice for a satisfying snack or meal.
from Men's Journal https://ift.tt/u7Asyc2
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