Each year, people set out to improve their lives with lofty New Year’s resolutions in tow. Among the most popular is losing weight and bettering overall health. While strengthening your legs and building your back will undoubtedly help you on your quest to get fit, weight loss starts in the kitchen. Start by adding healthy carbs, stocking high-protein staples like canned chicken, and make smarter snacking choices like low-calorie crackers over chips. For breakfast, ditch the high-sugar cereal and reach for the best Greek yogurts for weight loss instead.
Not only is Greek yogurt high in protein, but it’s also rich in important nutrients like calcium, phosphorus, and B vitamins. Plus, the live and active cultures in most Greek varieties play the biggest role in making yogurt stand out as a health food.
Below we cover what to look for in the best Greek yogurts for weight loss, brands that are both nutritious and delicious, and ways to make yogurt more filling and nutrient-dense.
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The Best Greek Yogurt for Weight Loss
1. :ratio High Protein Dairy Snack
Courtesy of :ration
:ratio High Protein Dairy Snack is a solid choice thanks to a whopping 25 grams of protein per serving, the highest on our list. It’s low-carb with just three grams of naturally occurring sugar. The nine flavors are naturally flavored and sweetened with sucralose. If you’re looking for the best Greek yogurt for weight loss, this is it.
Nutrition (Per 5.3 Ounce Container)
- Calories: 170
- Fat: 3.5 g
- Saturated Fat: 1.5 g
- Carbs: 9 g
- Added Sugars: 0 g
- Protein: 25 g
2. Oikos Pro
Courtesy of Oikos
Oikos Pro is a high-protein yogurt made from non-fat milk so you don’t have to worry about saturated fat. It provides 20 grams of protein per serving, making it another great high-protein pick. There are no artificial colors or flavors. It’s also naturally sweetened with stevia. It comes in seven flavor options.
Nutrition (Per 5.3 Ounce Container)
- Calories: 140
- Fat: 3 g
- Saturated Fat: 0 g
- Carbs: 8 g
- Added Sugars: 0 g
- Protein: 20 g
3. Too Good
Courtesy of Too Good
Two Good yogurt products are known for creating tasty, low-sugar yogurts. They contain 12 grams of protein, which is less than others on the list, but they’re also quite a bit lower in calories. Their yogurts are sweetened with natural fruit puree and stevia. They are free from artificial colors and flavors too. It comes in 12 different flavor options so there’s sure to be one for every palate.
Nutrition (Per 5.3 Ounce Container)
- Calories: 80
- Fat: 2 g
- Saturated Fat: 1 g
- Carbs: 4 g
- Added Sugars: 0 g
- Protein: 12 g
4. Greek Gods Plain Traditional
Courtesy of Greek Gods
This Greek Gods yogurt is made from just three simple ingredients: milk, cream, and pectin. The unique blend creates a super silky and smooth Greek yogurt without that signature yogurt tang. It has the least amount of protein on the list with just seven grams per serving. However, it might be the perfect fit for consumers who are turned off by more tangy yogurts.
Nutrition (Per 1 Cup)
- Calories: 140
- Fat: 9 g
- Saturated Fat: 5 g
- Carbs: 11 g
- Added Sugars: 0 g
- Protein: 7 g
5. Siggi’s Non-Fat Skyr
Courtesy of Kroger
Siggi’s specializes in Icelandic-style yogurt known as skyr, which is a bit thicker and less sweet than traditional yogurt. Siggi’s yogurts are naturally flavored, colored, and sweetened with agave or cane sugar, making them a bit higher in added sugars. However, these natural sweeteners might appeal more to some consumers. The non-fat line comes in seven flavors. Protein content varies slightly among flavors, ranging from 15-16 grams per carton.
Nutrition (Per 5.3 Ounce Container of Vanilla)
- Calories: 110
- Fat: 0 g
- Saturated Fat: 0 g
- Carbs: 11 g
- Added Sugars: 5 g
- Protein: 16 g
6. Stonyfield Organic Plain Whole Milk
Courtesy of Stonyfield
Made from 100 percent organic milk from pasture-raised cows and packed with protein, Stonyfield’s Organic Plain Whole Milk Greek Yogurt is the ultimate creamy snack. Each serving provides 16 grams of protein and although the yogurt is plain it makes a good base for an evening dessert or on the side of your morning fruit plate.
Nutrition (Per 3/4 Cup Serving)
- Calories: 150
- Fat: 6 g
- Saturated Fat: 3.5 g
- Carbs: 7 g
- Added Sugars: 0 g
- Protein: 16 g
7. Chobani High Protein
Courtesy of Chobani
Chobani’s High Protein line of yogurts gives you 20 grams of protein per serving from low-fat milk. They’re free of added sugars and are sweetened instead with fruits and stevia. It comes in five flavors. As an added bonus, the vanilla flavor gives you two grams of fiber to help keep you feeling full.
Nutrition (Per 6.7 Ounce Container of Vanilla)
- Calories: 140
- Fat: 3 g
- Saturated Fat: 2 g
- Carbs: 9 g
- Added Sugars: 0 g
- Protein: 20 g
8. Fage Total Plain 5% Milkfat
Courtesy of Kroger
As far as Greek yogurt goes Fage is one of the OG’s. Fage’s Total Plain 5% Milkfat Greek Yogurt is packed with protein, 15 grams per serving, and several gut-healthy live active yogurt cultures. The plain version is also free of added sugars and provides an extra boost of nutrition thanks to the Calcium and Potassium.
Nutrition (Per 3/4 Cup Serving)
- Calories: 160
- Fat: 9 g
- Saturated Fat: 6 g
- Carbs: 5 g
- Added Sugars: 0 g
- Protein: 15 g
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What to Look for in Greek Yogurt
Yogurt consumption has several health benefits including improvements in gut health thanks to the probiotics. Maintaining a healthy balance of intestinal flora may positively influence weight status. Studies show that eating just one serving of yogurt daily may be enough to promote a healthy weight.
Greek yogurt may be especially beneficial for those looking to shed the pounds. Greek varieties typically have at least twice as much protein per serving which will help keep you full for longer, preventing unplanned snacking. Additionally, protein-rich foods help preserve muscle mass during periods of weight loss.
When searching for the healthiest and best Greek yogurts for weight loss, turn to the nutrition facts and ingredient list to help determine which options will help you meet your health goals.
Protein
The Dietary Guidelines for Americans recommends protein intake in the range of 10 to 35 percent of daily calories. Individual protein needs will vary based on a variety of factors including age, health status, activity level, and more. Most American adults consume adequate amounts of protein.
Greek yogurts are a convenient source of protein which is “the key macronutrient for fat loss as it keeps you fuller longer, promotes blood sugar balance, and helps to maintain muscle mass in a calorie deficit. This said, look for yogurt that is higher in protein, at least 12 grams of protein per serving,” suggests Danielle Rancourt, MS, RD, CSSD, a fat loss dietitian and CEO of Pivot Nutrition Coaching.
Fat
With weight loss in mind, it’s important to consider the fat content of yogurt. Full-fat yogurts are going to provide more calories per serving so opting for low-fat or fat-free versions is an easy way to cut out extra calories.
Furthermore, dairy products contain mostly saturated fat, so limiting it is better for heart health. The American Heart Association recommends 6 percent or less of total calories daily from saturated fats.
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Added Sugars
To limit empty calories, opt for plain Greek yogurt and sweeten it yourself with a drizzle of honey or fresh fruit. Otherwise, if you prefer a flavored variety, look for ones that have minimal added sugars. The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total calories. That’s equal to 50 grams of added sugars per day based on a 2,000-calorie diet.
“All yogurts, even plain Greek yogurt, are going to have some natural sugars in them-those aren’t really the issue,” says Alyssa Pacheco, RD from The PCOS Nutritionist Alyssa. “Generally speaking, the lower the amount of added sugar, the better. Plain Greek yogurts are going to be the lowest in added sugars, but that doesn’t mean that flavored options are off limits,” Pacheco adds.
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How to Make Greek Yogurt More Filling and Nutrient-Dense
Greek yogurts are a great base for making a well-rounded snack. Because the serving size is small, on its own, it doesn’t make for a very satiating experience. However, with a few easy additions, Greek yogurt can be a nutrient-packed and satisfying food to keep you fueled until your next meal.
Adding in some healthy fats is a great place to start. “Healthy fats include nuts and seeds like chia seeds, walnuts, almonds, and ground flaxseed,” Rancourt says.
Next, experts recommend including a healthy dose of fiber to help keep you feeling full. Additionally, it’s essential for a healthy and well-functioning gut. Adding fruit, especially berries which are packed with fiber, is a great way to add natural sweetness and bump up the fiber content. You get the most bang for your buck with raspberries, loaded with eight grams of fiber per cup.
If you want to amp up your protein, try adding some protein powder to take it to the next level. “If you’re trying to eat more protein, vanilla protein powder mixes well into yogurt,” says SaVanna Shoemaker, MS, RDN, LD, owner of SaVanna Shoemaker, RDN.