The 11 Best Yogurts For Weight Loss

Yogurt is more than just a tasty snack — it’s a powerful ally in your weight loss journey. Packed with protein, probiotics, and essential nutrients, the right kind of yogurt can help control appetite, improve digestion, and boost metabolism. But not all yogurts are created equal. Some are loaded with added sugars and unhealthy fats that can sabotage your goals. That’s why it’s important to choose wisely.

In this guide, we’ve rounded up the 11 best yogurts for weight loss—from Greek and Icelandic to plant-based options like almond and soy. Whether you’re looking for a high-protein snack, a gut-friendly breakfast, or a dairy-free alternative, there’s a perfect yogurt for your diet. Read on to discover the best options that are low in calories, high in nutrients, and perfect for keeping you full and satisfied without the guilt.

1. Greek Yogurt (Plain, Non-Fat)

Greek yogurt is one of the best choices for weight loss due to its high protein content and low sugar levels. It contains twice as much protein as regular yogurt, which helps you feel full longer and reduces hunger between meals. The non-fat version cuts out unnecessary calories and fat, making it ideal for those on a calorie-restricted diet. It’s also rich in probiotics that improve gut health, which plays a crucial role in digestion and metabolism.

When shopping, look for unsweetened and unflavored Greek yogurt to avoid added sugars. This type of yogurt can be enjoyed on its own, or used as a base for smoothies, salad dressings, or even healthy desserts. With only about 90-100 calories per serving and over 15 grams of protein, it’s an excellent snack or breakfast option for anyone aiming to shed extra pounds while still getting a nutritious meal.

2. Icelandic Yogurt (Skyr)

Skyr, or Icelandic yogurt, is another top choice for weight loss thanks to its thick texture and impressive nutritional profile. Like Greek yogurt, it is strained, which increases its protein content significantly—often containing 16–20 grams per serving. It also tends to have fewer carbs and less sugar than traditional yogurts, especially if you choose plain, unsweetened varieties. The creaminess of skyr makes it satisfying to eat, helping curb your appetite and avoid overeating.

Additionally, it provides a good amount of calcium, which supports bone health and has been linked to better fat metabolism. Because of its density and texture, skyr can be used as a substitute for sour cream or heavy cream in recipes, making it versatile as well as healthy. If you’re trying to lose weight, pairing skyr with fresh fruits, nuts, or seeds can give you a nutrient-rich, low-calorie meal or snack that keeps you energized throughout the day.

3. Low-Fat Plain Yogurt

Low-fat plain yogurt is a great option for those who want to cut down on calories without sacrificing essential nutrients. It provides a balance between taste and health by reducing the saturated fat content found in full-fat versions, while still offering a decent amount of protein—typically around 9–12 grams per serving. It’s also a good source of calcium, vitamin D, and probiotics, all of which support a healthy body and digestion.

Because it’s plain, this yogurt doesn’t contain added sugars, making it a smarter choice than flavored options that often have 10–20 grams of sugar per serving. You can flavor it naturally by adding your own fruits, a drizzle of honey, or cinnamon. It also works well in savory dishes like dips or marinades. For people aiming to lose weight, this yogurt is both filling and low in calories, helping you maintain a calorie deficit while still feeling satisfied.

4. Almond Milk Yogurt (Unsweetened)

Almond milk yogurt is a dairy-free alternative that’s low in calories and can be a great option for weight loss, especially for those who are lactose intolerant or following a vegan diet. Unsweetened almond milk yogurt typically contains around 60–80 calories per serving, and while it’s lower in protein than dairy-based yogurts, it’s often fortified with calcium, vitamin D, and B12. Choosing unsweetened varieties helps avoid the hidden sugars found in many flavored options.

Since it’s plant-based, almond yogurt is also free from cholesterol and saturated fats, making it heart-healthy as well. To increase the protein content of your snack, you can pair it with nuts, seeds, or protein powder. It’s light, easy on the stomach, and works well with both sweet and savory toppings. If you’re trying to lose weight and want a dairy-free alternative, unsweetened almond yogurt is a smart and nutritious choice.

5. Coconut Milk Yogurt (Unsweetened, Light)

Coconut milk yogurt is another plant-based yogurt that can support weight loss when chosen wisely. Look for unsweetened and “light” versions to avoid high saturated fat and sugar content. While coconut milk yogurt is lower in protein, it offers a creamy texture and satisfying taste that can help curb cravings. It’s also easier to digest for people with dairy sensitivities or allergies.

Many brands now fortify coconut yogurt with probiotics and vitamins, making it a healthier option. Since it is lower in protein, it’s best to pair it with protein-rich add-ins like chia seeds or a boiled egg to create a balanced snack. The key to using coconut milk yogurt for weight loss is portion control and avoiding sugary or flavored varieties. When combined with high-fiber toppings like berries or flaxseed, it can be a low-calorie, satiating treat that fits well into a weight-loss plan.

6. Soy Milk Yogurt (Plain, Unsweetened)

Soy milk yogurt is a great choice for plant-based eaters looking for a high-protein yogurt to support their weight loss goals. It contains nearly as much protein as dairy yogurt—about 6–10 grams per serving—and provides a creamy texture that’s quite satisfying. Being made from soybeans, it’s also a source of fiber and beneficial isoflavones, which may support heart health. The plain, unsweetened versions are low in sugar and calories, usually ranging from 80–100 per serving.

Like other plant-based yogurts, it’s often fortified with calcium and vitamin D. It blends well with fruits, oats, or even a bit of nut butter, making it versatile for different meals and snacks. Plus, the protein content can help reduce appetite and increase feelings of fullness, key factors in successful weight loss. If you’re avoiding dairy but still want a protein-rich, satisfying yogurt, soy milk yogurt is one of the best choices available.

7. Probiotic Yogurt

Probiotic yogurt is known for its gut-friendly bacteria, which do more than just aid digestion—they may also influence weight loss by improving your gut microbiome. A balanced gut can help with better metabolism, reduced bloating, and even lower inflammation, which is associated with fat storage. Many studies have shown that people with healthier gut flora find it easier to manage weight. Probiotic yogurt, whether it’s Greek, regular, or plant-based, contains live cultures like Lactobacillus and Bifidobacterium.

These strains help maintain a healthy digestive tract, reduce cravings, and improve nutrient absorption. Look for labels that say “live and active cultures.” Choose plain, unsweetened probiotic yogurts to avoid hidden sugars that can stall your weight loss progress. With the added digestive benefits, probiotic yogurt is not just a filling, low-calorie snack—it’s a long-term investment in your metabolism and overall health.

8. Kefir

Kefir is a fermented yogurt-like drink that’s packed with probiotics and is excellent for digestion and weight management. It contains more probiotic strains than traditional yogurt and has a slightly tangy flavor. Because of its drinkable consistency, it’s easy to consume as a snack or breakfast on the go. Plain, low-fat kefir usually contains about 100 calories per cup and around 8–11 grams of protein. Its probiotics can support a healthy gut microbiome, which has been linked to better weight control and reduced belly fat.

Some studies suggest that probiotics may help regulate hunger hormones, improving appetite control. Kefir can also help those with lactose intolerance, as the fermentation process breaks down much of the lactose. For the best results, opt for plain, unsweetened kefir and pair it with fiber-rich fruits like berries or whole grain granola. It’s an easy, portable way to boost your health and support your weight loss journey.

9. Cashew Milk Yogurt (Unsweetened)

Cashew milk yogurt is a newer addition to the non-dairy yogurt world and offers a creamy texture with a subtle, nutty taste. It’s typically lower in calories than dairy-based yogurts, especially when unsweetened—about 90–110 calories per serving. While its protein content is modest, usually 2–4 grams, it still contributes to satiety when paired with high-protein foods. Many cashew milk yogurts are fortified with essential vitamins and minerals like calcium, vitamin D, and B12, especially important for those on plant-based diets.

Its mild flavor makes it a good base for both sweet and savory dishes. If you’re focused on weight loss, the key is to choose unsweetened versions and be mindful of portion sizes. You can boost its weight-loss benefits by adding high-fiber toppings like chia seeds, almonds, or fresh fruits. Cashew milk yogurt is especially great for people looking for a dairy-free, creamy snack that doesn’t compromise on taste or texture.

10. Whey-Enriched Yogurt

Whey-enriched yogurt is a high-protein option that can be extremely helpful for weight loss. Whey protein is quickly absorbed and supports muscle maintenance, which is important when losing weight to ensure fat—not muscle—is being burned. Some yogurts are now enriched with extra whey to boost their protein levels up to 20 grams per serving. This type of yogurt is particularly useful for athletes or those combining diet with exercise. It helps reduce hunger, improve muscle recovery, and increase satiety after meals.

It also aids in balancing blood sugar, which can prevent the spikes and crashes that lead to cravings. When selecting whey-enriched yogurt, go for unsweetened versions to avoid extra calories and sugar. These yogurts are a great post-workout snack or breakfast option and are easy to combine with fruits or oats. Their high protein content makes them a smart addition to any weight-loss-focused diet.

11. Lactose-Free Yogurt (Low-Fat or Non-Fat)

Lactose-free yogurt is perfect for individuals with lactose intolerance who still want to benefit from yogurt’s weight-loss potential. These yogurts are made by removing or breaking down the lactose but still offer the protein, probiotics, and calcium found in traditional yogurt. Low-fat or non-fat versions are ideal for weight loss as they keep the calorie and fat content low while preserving the nutritional benefits. You can find lactose-free versions of both Greek and traditional yogurts, with similar taste and texture.

A serving typically contains 90–130 calories and 8–15 grams of protein, depending on the brand. It’s a convenient way to enjoy the fullness and gut health benefits of yogurt without digestive discomfort. Look for unsweetened versions and pair them with fresh fruits, nuts, or seeds to increase the nutritional value without adding too many calories. Lactose-free yogurt supports digestive comfort while keeping you on track with your weight loss goals.

Conclusion

Choosing the right yogurt can make a big difference in your weight loss journey. From protein-packed Greek and Skyr to plant-based options like soy and almond milk yogurt, these selections can keep you full, energized, and on track.

Always check labels for added sugars and stick to unsweetened, low-fat, or high-protein varieties for the best results. Pair your yogurt with healthy toppings like fruits, nuts, or seeds for added fiber and nutrients. With these 11 yogurt options, you can enjoy a delicious, satisfying snack that supports your health and weight goals.