Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Overview

How to Choose the Best Yogurt for Diabetes + My Top 24 Picks

Article Overview

best yogurt for diabetes

In this post we discuss what to look for in a yogurt, and some of my top picks for the best yogurt for diabetes. 

Yogurt offers many positive health and nutrition benefits. Let’s dive into our look at the best yogurt for diabetes. 

Is it OK to eat yogurt if you have diabetes?

Can people with diabetes eat yogurt? Absolutely! People with diabetes can include yogurt in their diet. As someone living with diabetes myself, I enjoy some Lower Sugar Vanilla Greek Yogurt almost every morning with my breakfast. And, unsweetened Greek yogurt is one of my favorite blood sugar buffers to help promote stable blood sugars. 

Yogurt offers protein, fat, and probiotics, as well as other micronutrients like calcium and vitamin B12.

Research has also shown that unsweetened yogurt is one of many foods that when consumed consistently, can help promote lower blood sugar levels over time. 

Many yogurts on the market have high amounts of added sugar though. And, higher amounts of added sugar can make blood sugars more difficult to manage. Below, we’ll cover what to look for in yogurts at the grocery store when you’re trying to manage blood sugar levels and why the brands below are some of the best yogurt for diabetes. 

Is yogurt good for diabetes?

There’s many reasons why yogurt is good for diabetes. The two we’ll discuss here are:

  • Protein
  • Probiotics

Protein in yogurt for diabetes

Depending on the type of yogurt, one cup of yogurt can offer anywhere from ~13g to +20g! As we’ve discussed before, protein helps to promote stable blood sugars at both snacks and meals. 

Probiotics in yogurt for diabetes

More and more research continues to support the role of probiotics in blood sugar management, heart health, and GI health. All three of these areas are critical to managing diabetes. Probiotics may help lower insulin and glucose levels in people with type 2 diabetes, and may also support a healthy immune system, a healthy GI tract, and may possibly promote a healthy heart. For more information on probiotics and diabetes, check out this deep dive I did

Is Greek yogurt good for diabetes?

Yes, just like regular yogurt, Greek yogurt offers probiotics, and even more protein! And, there’s a ton of low sugar options on the market now as well.

What yogurt is good for diabetes?

So, what are we looking for in the best yogurt for diabetes? There’s always room for flexibility, but generally I’m looking for the following nutrition information:

Nutrient in yogurtAmount to look for in a 5.3oz* serving
Total Carbohydrate15g or less
Sugar**<12g
Added Sugar***5g or less
Protein>10g
Total Fat****>3g
*5.3oz is the size of a standard single serve yogurt cup. 
**Yogurt has naturally occurring sugar. So, even unsweetened yogurt will have sugar. Greek yogurt has less sugar than plain yogurt, and some ultra filtered yogurts have even less.
***Many yogurts on our list of best yogurt for diabetes utilize alternative sweeteners to add flavor and sweetness.
**** I generally recommend low fat or full fat yogurt to help promote more stable blood sugars. However, there may be other reasons someone looks for a fat free yogurt and that’s ok. 

Best yogurt for diabetes

What brand of yogurt is best for diabetes? Below, I share some of my favorite yogurt brands and products at the grocery store. We’ve got both cow’s milk based yogurts and plant based yogurts to include in our list of best yogurt for diabetes options. 

Keep in mind, that there’s no way for me to know all of the brands and options available out there… so, just because you don’t see something on this list doesn’t mean it’s not a good option. 

  1. Two Good Yogurt 
  2. Chobani Less Sugar Yogurt 
  3. Siggi’s 4% Milkfat Skyr 
  4. :ratio Keto Friendly Yogurt 
  5. :ratio Keto Friendly Yogurt with Granola 
  6. Oikos Triple Zero Blended Greek Yogurt 
  7. Oikos PRO Ultra Filtered Yogurt
  8. Siggi’s Lower Sugar Skyr 
  9. So Delicious Unsweetened Vanilla Coconut Milk Yogurt
  10. Dannon Light & Fit Zero Sugar Yogurt 
  11. Chobani Zero Sugar Yogurt 
  12. Fage Total 2% Plain Greek Yogurt
  13. Chobani Whole Milk Plain Greek Yogurt
  14. Kite Hill Greek Style Plant Based Yogurt (Vanilla Unsweetened)
  15. Forager Probiotic Cashew Milk Yogurt (Plain and Unsweetened)
  16. Activia Probiotic Dailies
  17. Stonyfield Organic Probiotic Whole Milk Plain Yogurt
  18. Chobani Zero Sugar Yogurt Drink
  19. Dannon Light & Fit Zero Sugar Yogurt Drink
  20. Two Good Yogurt Smoothie
  21. Chobani Complete Protein Yogurt Drink
  22. :ratio Keto Friendly Yogurt Drink
  23. Pillars Drinkable Yogurt
  24. Lifeway Whole Milk and Low-fat Milk Kefir

And, as we dive into these different categories, remember many of these could fit into multiple categories, so be sure to check out the whole list!

*Some of the links below are affiliate links. This means I earn a small commission, at no extra cost to you, if you choose to purchase something through one of those links. 

Best low sugar yogurt for diabetes

To start our list of best yogurt for diabetes, all of the yogurts below have lower amounts of sugar than standard yogurts.

1. Two Good Yogurt

two good vanilla yogurt best yogurt for diabetes

Two Good yogurt is an ultra filtered yogurt which reduces the naturally occurring sugar and increases protein. It comes in a variety of sizes and 11 different flavors. My favorite flavors are the Vanilla and Meyer Lemon flavors. Each cup has 12g protein and only 2g sugar. (There is also stevia added for additional sweetness.)

2. Chobani Less Sugar Yogurt

chobani less sugar yogurt best yogurt for diabetes

Chobani Less Sugar yogurts are a traditional Greek yogurt with less added sugar than their regular line. Personally, this is my favorite yogurt that I enjoy nearly every morning. The flavor is subtly sweet but also slightly tangy. It comes in 6 different flavors. Each cup has 12g protein and 9g sugar.

3. Siggi’s 4% Milkfat Skyr

siggi's 4% yogurt vanilla

Siggi’s 4% yogurt is a combination of yogurt made from whole milk and cream. Each cup has 8g sugar (5g added sugar) and 12g protein. The higher fat content can help with blood sugar balance also. 

Best low carb yogurt for diabetes

Below are two new low carb options from the same company that are tasty and blood sugar friendly!

4.  :ratio Keto Friendly Yogurt

ratio keto yogurt strawberry

:ratio yogurt is a newer low carb ultra-filtered yogurt product on the market. It’s very creamy! Each serving has 15g protein, and only 2g carbohydrate. It’s also a higher fat yogurt with 15g Total Fat. Of the eight flavors they offer, the coconut flavor is my favorite.

5. :ratio Keto Friendly Yogurt with Granola

strawberry ratio keto yogurt with low carb granola

:ratio also offers three of their flavors with a small granola cup on top. (Their low carb granola is also sold in larger bags on it’s own.)

Best flavored no sugar added yogurt for diabetes

There are a ton of great brands out there that offer unflavored/unsweetened yogurt options… too many to name even. So, below we’re focusing on the best flavored no added sugar yogurt options.

6. Oikos Triple Zero Blended Greek Yogurt

best yogurt for diabetes oikos triple zero yogurt vanilla

Oikos Triple Zero yogurt has 15g protein per cup, 0g added sugar, and 7g Total Carbohydrate. It’s sweetened with stevia. I really love the texture of this line!

7. Oikos PRO Ultra Filtered Yogurt

oikos pro yogurt for diabetes

Oikos PRO has a similar nutrition profile to the Triple Zero but with 5 more grams of protein per cup (20g per cup). And, it has a slightly thicker texture than the Triple Zero.

8. Siggi’s Lower Sugar Skyr

best yogurt for diabetes siggi's lower sugar

This lower sugar yogurt from Siggi’s is similar to their traditional skyr, but is sweetened with stevia instead of sugar (4g Total Carbohydrate per serving). If you like the texture and flavor of regular Siggi’s yogurts, this is a must try!

9. So Delicious Unsweetened Vanilla Coconut Milk Yogurt

so delicious unsweetened vanilla yogurt

If you’re looking for a low sugar plant based yogurt, the So Delicious Coconut Milk Yogurt is a tasty option. Keep in mind though, that it does not offer any protein, but does have 2g fiber/serving.

Best sugar free yogurt for diabetes

To make a yogurt sugar free, it needs to be ultra filtered. This decreases the sugar content and increases protein. It also results in a thicker yogurt. This inherently makes these yogurts some great contenders for best yogurt for diabetes.

10. Dannon Light & Fit Zero Sugar Yogurt

dannon light and fit zero sugar yogurt diabetes

Dannon Light & Fit Zero Sugar Yogurt  is a fat free yogurt with 11g protein per serving and only 6g carbohydrate. Like some of the other yogurts on this list it is made from ultra-filtered milk which makes a slightly thicker yogurt that’s lower in sugar (in this case, 0g) and higher in protein. It is sweetened with stevia. 

11. Chobani Zero Sugar Greek Yogurt

chobani zero sugar yogurt best yogurt for diabetes

This Chobani Zero Sugar line is another ultra-filtered milk product. As a reminder, that’s how they get the sugar down to zero, and the protein higher. Each serving has 11g protein and 5g carbohydrate. It is sweetened with a combination of allulose, stevia, and monk fruit. I prefer the Chobani Less Sugar line of yogurts over this one, but if you’re looking for 0g sugar, this is a good option. 

Best Greek yogurt for diabetes

Before we saw many of the ultra-filtered milk products on the market, Greek yogurt was usually the highest protein yogurt option at the store. The plain, unsweetened options listed below have some of the best textures in my opinion.

12. Fage Total 2% Plain Greek Yogurt

fage total 2% plain greek yogurt

Fage Total 2% has the best texture of the plain Greek yogurts available and is my favorite for making yogurt bowls. I love to add in some fruit, granola, and nut butter for a perfect easy breakfast. 

13. Chobani Whole Milk Plain Greek Yogurt

chobani whole milk plain greek yogurt

Chobani Whole Milk Greek Yogurt is even creamier and thicker than the Fage version above. This is a perfect substitute for sour cream in recipes that’s higher in protein.

14. Kite Hill Greek Style Plant Based Yogurt (Vanilla Unsweetened)

kite hill greek style plant based yogurt for diabetes

If you’re looking for a very subtly sweet, plant based yogurt that also offers protein (many plant based yogurts don’t), this is good option. Kite Hill Greek Style Yogurt is made from almond milk and soy protein, and has 15g protein for serving. It is not sweetened but does have vanilla beans for a subtle flavor. 

Best probiotic yogurt for diabetes

While all yogurt has some amount of probiotics by nature, these yogurts have listed their probiotics strains on their packaging and like the other yogurts we’re considering for best yogurt for diabetes, they’re lower in sugar.

15. Forager Probiotic Cashew Milk Yogurt (Plain and Unsweetened)

Forager Probiotic Cashewmilk Yogurt

Forager Probiotic Cashew Milk Yogurt is made from cashew milk and coconut cream. While there is no added sugar, there’s only 3g protein per serving so keep that in mind if you’re wanting your yogurt to be a significant protein source. Personally, I’m not a huge fan of the flavor of this, but I know many people who love it so it’s worth trying if you’re looking for a plant based option. 

16. Activia Probiotic Dailies

activia probiotic dailies

These yogurt drinks from Activia offer probiotics and are delicious! Each drink has 6g protein and only 11g carbohydrate. 

17. Stonyfield Organic Probiotic Whole Milk Plain Yogurt

stonyfield organic probiotic whole milk yogurt best yogurt for diabetes

Stonyfield Whole Milk Probiotic Yogurt is another plain yogurt I love. It has less protein (6g/serving) than the Greek yogurts listed above and not quite as thick. 

Best yogurt drinks for diabetes

Many of the best yogurt for diabetes brands and lines listed above, also make a yogurt drink. They’re typically the same yogurt with either milk or water added.

18. Chobani Zero Sugar Yogurt Drink

Chobani zero sugar yogurt drink

Chobani Zero Sugar Yogurt Drinks are an easy on-the-go yogurt option. The flavor is similar to the yogurts in the same Zero Sugar line. (They’re basically the Zero Sugar yogurt with some water added.) Each drink has 10g protein and only 6g carbohydrate.

19. Dannon Light & Fit Zero Sugar Yogurt Drink

dannon light & fit zero sugar yogurt drink best yogurt for diabetes

Dannon Light & Fit Zero Sugar Yogurt Drinks are a fat free yogurt drink with 8g protein per serving and only 6g carbohydrate. Above, we talked about the Light & Fit Zero Sugar Yogurts in this same line. These drinks are that yogurt with some water added to make them a drinkable consistency. I love the taste of these, but they are quite low in calories. So, even for a snack you’d want to add something else to them.

20. Two Good Yogurt Smoothie

two good yogurt smoothie drink peach

Many of the yogurt drinks in this list are the yogurt equivalent with some water added. But, these Two Good Yogurt Smoothies are yogurt with milk added. Because of this, these have a slightly creamier consistency to them. I love the peach flavor! Each drink has 5g total carbohydrate and 10g protein. 

21. Chobani Complete Protein Yogurt Drink

Chobani Complete Protein Yogurt Drink

If you’re looking for a well-rounded yogurt drink, this is my top pick. These Complete Protein Drinks from Chobani have a small amount of fat, 20g protein, and 3g fiber per serving… and no added sugar. They’re perfect for an easy on the go snack. 

22. :ratio Keto Friendly Yogurt Drink

ratio keto yogurt drink

As we discussed above, :ratio is a newer brand with several yogurt and dairy drink options. Their drinks have only 5g Total Carbohydrate and 0g added sugar. They also have 8g fat (from milk) and 10g protein. 

23. Pillars Drinkable Yogurt

pillars drinakble yogurt

I recently discovered Pillars at Whole Foods and am loving it! It’s essentially a blend of Greek yogurt, water, and flavorings. Each serving (12 fl oz.) has 20g protein, 3g fiber, and 8g Total Carbohydrate.

24. Lifeway Whole Milk and Low-fat Milk Kefir

Lifeway kefir diabetes

Though technically not a yogurt drink, Lifeway Kefir is one of my favorite “drinkable yogurt” type products. It offers protein and probiotics. For more info on kefir and it’s health benefits, check out my recipe for Peanut Butter & Banana Protein Overnight Oats with Kefir.

banana peanut butter overnight oats in white bowl with kefir

Peanut Butter & Banana Protein Overnight Oats with Kefir

High protein (21g!) banana peanut butter overnight oats are a delicious balanced breakfast, perfect for keeping you full and satisfied as you start your day!
View Recipe

More Blood Sugar Friendly Grocery Finds

Now that we’ve covered some of the best yogurt for diabetes, you may be looking for more product recommendations for diabetes at the grocery store. Check out these posts!

best yogurt for diabetes

More to explore...

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