Yogurts: Best High-Protein, Low Sugar, and Lactose Free Options

Yogurt has been a staple in kitchens around the world, but lately, it’s gotten a major upgrade. Whether you are looking to build muscle, lose weight, or simply eat healthier, high-protein yogurts are here to help. Packed with nutrients, they are not just a treat for your taste buds but also a powerhouse for your body.

But why the buzz? High-protein yogurts are celebrated for their ability to support muscle repair, keep you feeling full longer (goodbye, midday cravings!), and even promote a happy gut thanks to their probiotic content. Plus, with options like low-sugar and lactose-free varieties, there’s something for everyone; no matter your dietary needs or preferences.

In this article, we'll dive into the best high-protein yogurt on the market, from Greek yogurt to plant-based alternatives. Whether you are a fitness enthusiast, a health-conscious eater, or just someone looking for a tasty snack, we’ve got you covered with the Fastic App. Let's explore the creamy, protein-packed world of yogurts and find the perfect match for you!

Best Healthy and High-Protein Yogurts for Weight Loss

Research suggest that choosing the right yogurt can help you:

Increase satiety
Reduce cravings
Support lean muscle mass
Boost metabolism.

Key Features to Look for in a Weight-Loss-Friendly Yogurt

When selecting a high-protein yogurt for weight loss, consider the following factors:

High Protein: Aim for at least 12g of protein per serving to maximize satiety and muscle retention.
Low Sugar: Choose yogurts with less than 7g of sugar per serving to avoid unnecessary calorie intake and blood sugar spikes.
Low or Moderate Fat: While full-fat yogurts can be beneficial in moderation, for weight loss, opt for low-fat (2% or less) or fat-free options.
Low-Calorie: Stick to yogurts under 150 calories per serving to ensure a calorie deficit.
No Artificial Sweeteners: Avoid unnecessary additives that can lead to bloating or cravings.

Top 5 High-Protein Yogurts for Weight Loss

Siggi’s Icelandic Skyr (Plain, Nonfat or Low-Fat)

Protein: 16g per serving
Calories: 100-120
Sugar: 4g (naturally occurring)

FAGE Total 0% Greek Yogurt

Protein: 18g per serving
Calories: 90
Sugar: 4g

Oikos Triple Zero Greek Yogurt

Protein: 15g per serving
Calories: 90-110
Sugar: 0g (sweetened with stevia)

Chobani Nonfat Greek Yogurt (Plain)

Protein: 14g per serving
Calories: 90
Sugar: 5g

Two Good Greek Yogurt

Protein: 12g per serving
Calories: 80
Sugar: 2g

Greek Yogurt with the Highest Protein: Is It Healthy?

Greek yogurt has gained popularity as a high-protein food due to its thick texture and nutritional profile. It contains nearly twice the protein of regular yogurt, making it a favorite among fitness enthusiasts and those seeking a satiating snack.

Brands like

Fage Total 2% or 0%
Chobani Plain Non-Fat
Oikos Triple Zero

Offer Greek yogurts with protein content ranging from 15 to 20 grams per serving.

What Are the Benefits of Greek Yogurt?

Its high protein content supports muscle repair, weight management, and prolonged fullness. It also provides probiotics, which promote gut health, and essential nutrients like calcium and vitamin B12.

Opting for plain, unsweetened Greek Yogurt and adding natural toppings like fruit or nuts can maximize its nutritional value.

Muscle Gain: Why Is Greek Yogurt Higher in Protein?

During production, whey and excess liquid are removed, concentrating the protein and giving Greek yogurt its thick texture. This process results in nearly double the protein of regular yogurt, with many brands offering 15-20 grams per serving.

Greek yogurt’s rich protein content makes it an ideal post-workout snack or meal component.

High-Protein, Low-Fat, and Low-Sugar Yogurts: Which Yogurt Tops the Charts?

When choosing a high-protein, low-fat, and low-sugar yogurt, it is important to compare nutritional profiles to find the best options.

The top picks for high protein, low fat, and low sugar are:

Fage Total 0%
Chobani Plain Nonfat
Siggi’s Plain Nonfat.

For muscle gain or weight management, plain, unsweetened varieties are ideal. Avoid flavored yogurts, which often contain added sugars, and consider adding natural sweeteners like fresh fruit or a drizzle of honey for flavor.

Non-Dairy/Lactose-Free High-Protein Yogurts

If you are avoiding lactose or dairy, non-dairy yogurts have become a popular alternative, offering plant-based protein sources like soy, almond, pea, and coconut. While many non-dairy yogurts are lower in protein than traditional Greek yogurt, some brands stand out for their higher protein content and nutritional benefits.

Top Lactose-Free, High-Protein Yogurt Options

Silk Soy Yogurt (Plain)

Protein: 9g per 150g serving
Fat: 4 g
Sugar: 1g (naturally occurring)
Made from soy, it’s one of the highest-protein non-dairy yogurts available.

Kite Hill Protein Yogurt (Almond Milk-Based)

Protein: 10g per 150g serving
Fat: 6g
Sugar: 4g
Enriched with almond protein for a creamy, high-protein option.

Ripple Dairy-Free Yogurt (Pea Protein-Based)

Protein: 12g per 150g serving
Fat: 5g
Sugar: 5g
A top choice for its high protein content and smooth texture.

Forager Project Unsweetened Cashewgurt

Protein: 3g per 150g serving
Fat: 8g
Sugar: 1g
Lower in protein but a good option for those seeking minimal sugar and a creamy texture.

Alpro High Protein Soy Yogurt

Protein: 10g per 150g serving
Fat: 3g
Sugar: 0g
A European brand gaining popularity for its high protein and no added sugar.

When choosing non-dairy yogurts, opt for unsweetened varieties to avoid added sugar.

Last But Not Least: Is Yogurt Better in the Morning or Night?

Eating yogurt at different times of the day offers distinct benefits:

Morning: Research suggests that morning yogurt provides an energy boost, aids digestion, and supports weight management by increasing satiety and metabolism.

Night: Study shows that night yogurt enhances sleep quality (due to tryptophan), promotes muscle recovery (thanks to casein protein), and supports overnight gut health.

Final Verdict

Choose morning if you want sustained energy and digestion benefits.
Choose night for better sleep and muscle recovery.

Both times are beneficial, so it depends on your health goals!