To choose yogurt with less added sugar, compare the Added Sugars line on the U.S. Nutrition Facts label for the same amount of yogurt. Then check the ingredients. Plain, unsweetened yogurt is a useful starting point, and some flavored options may fit your preferences once you compare them side by side.
Start with added sugar, then check the serving size
Milk naturally contains lactose, so plain dairy yogurt can show several grams of Total Sugars even when the label shows 0 grams of added sugars. On U.S. packaging, added sugars are included in total sugars. Ingredients such as cane sugar, honey and syrups can contribute to the added-sugar figure. FDA guide to added sugars on the Nutrition Facts label
Individual cups can contain different amounts. For a fair comparison, divide grams of added sugar by the serving weight in grams, then multiply by 100. Some labels already provide values per 100 grams.
A worked example you can use at the grocery store
These numbers are illustrative. Check the package for the amounts in the yogurt you buy.
- Plain yogurt: 6 g total sugars and 0 g added sugars in a 150 g serving. That works out to 0 g added sugar per 100 g.
- Flavored yogurt A: 6 g added sugar in a 150 g cup. That works out to 4 g per 100 g.
- Flavored yogurt B: 5 g added sugar in a 100 g cup. That works out to 5 g per 100 g.
Yogurt B has less added sugar if you eat one whole cup of either product. Yogurt A has less if you serve equal weights. Use the comparison that matches how you plan to eat it.
What to look for in plain, Greek, flavored and plant-based yogurt
Plain dairy yogurt
Check that the product is unsweetened, then compare protein, fat and calcium if those matter to you. For extra flavor, add sliced strawberries, banana, cinnamon or toasted oats.
Greek or strained yogurt
Check both the protein and added sugar lines. A high-protein vanilla yogurt can still contain added sugar. Compare it with the plain version from the same brand to see how the two differ.
Flavored yogurt
Compare similar flavors on an equal-weight basis. For yogurt with a separate fruit, granola or topping compartment, check what the stated serving includes. If you eat the whole package, compare the amounts for the whole package.
Plant-based yogurt alternatives
Look for an unsweetened option if your main goal is less added sugar. Products made with soy, oats, almonds or coconut can differ in protein and calcium, so compare the labels if you use them in place of dairy yogurt.
What if your label only lists total sugars?
Label formats vary by country. If your package only lists total sugars, check the ingredients for sugar, honey and syrups. The ingredients can show whether a sweetener was used, while the total-sugars figure alone can include naturally occurring sugars. It generally cannot tell you how many grams were added. For the difference between common front-of-pack claims, read our guide to no added sugar and sugar-free labels.
Does “no added sugar” tell you how sweet a yogurt will taste?
Taste also depends on the fruit, flavorings and any sweeteners listed in the ingredients. If you prefer a milder flavor, try plain yogurt with ripe fruit or mix plain and flavored yogurt. For ways to use it at breakfast, see our high-fiber breakfast ideas.
