When searching for the right yogurt for Type 2 diabetes, gestational diabetes, or prediabetes, look for lower sugar, higher protein, and probiotic-rich options. Whether you prefer Greek, Icelandic, plain, unsweetened, full-fat, low-fat, or fat-free yogurt, the goal is to choose an option that will help keep blood sugar stable without compromising on taste. Lactose-free and plant-based yogurts can also be great choices, especially for those avoiding dairy.
This guide, reviewed by registered dietitian, Megan Huff, will help you find the healthiest yogurts for diabetes, from sugar-free vanilla to smoothie-friendly options packed with live cultures. Whether you need a breakfast staple or a natural, gut-friendly snack, we’ll help you find the best fit.
Quick List - Top Yogurts for People with Diabetes
Too Good
A Low-Carb Greek Yogurt with Moderate Protein
Megan is a registered dietitian and gluten-free food influencer (@sayimafoodie) and owns a virtual nutrition private practice–Nutrition by Megan. Currently, she works as a performance nutrition intern at the United States Naval Academy. She has been quoted for her nutrition expertise in numerous media outlets, including Health, Forbes, People, Clean Plates, EatingWell, and Eat This, Not That! Megan earned her undergraduate degree in nutritional sciences and toxicology-dietetics at the University of California, Berkeley.
David is a law graduate (LL. B) with a keen eye for the specifics and a commitment to helping people make smarter decisions. Since joining mybest in 2020, he’s been creating buying guides to make finding the best products, from everyday must-haves to niche finds, easy. Whether he’s teaming up with dietitians to find the best probiotic yogurts or sharing expert tips on the top supplements, his work makes it easier for US readers to navigate the clutter of online shopping. Beyond his work with mybest, David has written for Grotto Network, a digital platform by the University of Notre Dame, and has experience as a special educational needs assistant. These pursuits have sharpened his talent for reaching people and making explanations personal and practical. His love for nature and reflective moments keeps him grounded, adding a thoughtful touch to every piece he writes for mybest.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
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However, yogurt with less added sugars can be a healthful addition to your diet for its other nutrients (calcium, protein, probiotics).
Yogurt can be a healthy choice for diabetes prevention and management when consumed mindfully. It provides calcium, protein, and probiotics, and regular intake - at least 2 cups (3 servings) per week - may help lower type 2 diabetes risk, according to limited evidence. In March 2024, the FDA allowed yogurt brands to state this potential benefit, provided they clarify that the evidence is inconclusive. This applies to all types of yogurt, regardless of fat or sugar content, as long as individuals meet the weekly intake recommendation.
Yogurt may also support weight management, making it beneficial in the prevention and management of obesity. As a low-glycemic food, yogurt helps stabilize blood sugar, especially when choosing plain or lightly sweetened options that also contain protein and healthy fats.
Here are the points to keep in mind when choosing the best yogurt for a person with diabetes.
People with diabetes can still consume sugar while maintaining healthy blood glucose levels by pairing it with a source of protein, fat, and, or fiber to help slow the absorption of the sugar. While total carbohydrate intake has the most significant impact on blood sugar, the type of carbohydrate and composition of the meal also influence blood sugar.
Completely avoiding sugar isn’t necessary and may lead to higher consumption of fats or high-glycemic starches. However, limiting added sugars in yogurt is advised, as they are rapidly absorbed and can cause quick spikes in blood glucose.
Naturally occurring sugars like lactose have a steadier effect because they are digested more slowly. Additionally, added sugars increase calorie intake without offering additional nutritional benefits.
Since nutritional needs vary based on each individual, there is no one-size-fits-all recommendation for sugar intake in diabetes management. While general guidelines suggest keeping added sugars below 10% of daily calories—36 grams for men or people assigned male at birth (AMAB) and 25 grams for women or people assigned female at birth (AFAB)—these aren’t diabetes-specific.
The American Diabetes Association (ADA) encourages people with diabetes to work with healthcare providers to create personalized eating plans that align with their health goals and dietary preferences.
High-protein yogurt, like Greek or Icelandic varieties, helps stabilize blood sugar due to its high protein content.
When selecting yogurt for blood sugar management, focus on protein and fat content. High-protein options like Greek or Icelandic yogurt may help stabilize blood sugar, promote satiety, and support metabolism. However, excessive protein intake may stress the kidneys, especially in those with impaired kidney function.
Fat content is also key. Full-fat yogurts contain more saturated fat, which can increase insulin resistance and raise blood sugar levels. Opting for low-fat or fat-free varieties can reduce saturated fat intake while still providing protein. This approach supports blood sugar control and lowers the risk of cardiovascular complications.
Yogurts with live and active cultures may help lower fasting glucose levels and support gut health, with promising effects in type 2 diabetes and prediabetes, though more human research is needed.
Yogurts containing live and active cultures can support gut health and may help lower fasting glucose levels. The gut microbiota plays a key role in diabetes, and studies suggest that probiotics may have a fasting glucose-lowering effect in adults with type 2 diabetes (T2DM), especially in those with poorly controlled diabetes or those not using insulin therapy.
Probiotics may also offer beneficial effects on glycemic control in individuals with prediabetes. While animal studies show promising results regarding probiotic intervention in T2DM, human clinical trials are still emerging, requiring more research to fully confirm their benefits. Incorporating yogurt with live cultures can be a helpful addition to managing blood sugar.
Plant-based yogurts are an excellent dairy-free alternative for those with lactose-intolerance, dairy allergies, or vegan lifestyles.
Plant-based yogurts are ideal for those with lactose intolerance, dairy allergies, or vegan lifestyles, offering a dairy-free alternative made from ingredients like coconut or cashew milk. These options provide essential nutrients without the discomfort dairy may cause.
Many plant-based yogurts are fortified with calcium, vitamin D, and B12, making them a suitable alternative to dairy yogurt for maintaining bone health and overall well-being. They’re a great choice for those avoiding animal-based products while still meeting nutritional needs.
For individuals with diabetes or those managing their sugar intake, flavored yogurts sweetened with natural, low-glycemic options like stevia can be a healthier choice than those containing added sugars. Stevia is a low-calorie sweetener that not only helps reduce calorie intake but also may offer antioxidant and antidiabetic benefits.
In addition to stevia, other low-glycemic sweeteners like monk fruit can be used in flavored yogurts, making them suitable for those looking to manage blood sugar levels. These sweeteners provide a sweet taste without spiking blood sugar, offering a healthier alternative to traditional sugary options.
Registered dietitian, Megan Huff, notes that many sugar alternatives are 150 to 300 times sweeter than regular sugar, which can affect your taste perception. If you switch back to regular sugar, it may taste less sweet than you remember, potentially leading you to consume more sugar than usual to achieve the same level of sweetness.
Drinkable yogurt is an excellent choice for individuals with busy lifestyles who need a quick and portable snack. It requires no utensils and can easily be consumed on-the-go, making it perfect for hectic mornings or as a midday energy boost.
Pre-portioned bottles of drinkable yogurt are also a great way to manage calorie and nutrient intake. By opting for low-sugar and high-protein options, consumers can avoid overindulging while still enjoying a convenient, nutritious option that supports their health goals.
Products | Image | Click to purchase | Key features | Details | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Probiotic Strains | Calories | Protein | Total Sugars | Total Fat | Flavor | Organic | Non-Dairy | Total Carbs | Added Sugars | |||||
1 | Amazon Fresh Greek Nonfat Plain Yogurt | ![]() | A No-Frills Nonfat Greek Yogurt for Versatile Use | unknown | 100 | 17g | 6g | 0g | Plain | 8g | 0g | |||
2 | siggi's dairy Skyr Vanilla Multipack, Lower Sugar | ![]() | High-Protein Vanilla Yogurt With Minimal Sugar | S. themophilus, L. delbrueckii subsp. Bulgaricus, Bifidobacterium, L. acidophilus, L. paracasei | 100 | 14g | 2g | 3g | Vanilla | 4g | 0g | |||
3 | Too Good Two Good Low Fat Lower Sugar Vanilla Greek Yogurt | ![]() | A Low-Carb Greek Yogurt with Moderate Protein | L. Bulgaricus & S. Thermophilus | 90 | 13g | 2g | 2g | Vanilla | 4g | 0g | |||
4 | Oikos Triple Zero Vanilla Greek Yogurt | ![]() | A Nonfat Greek Yogurt with Fiber and No Added Sugar | S. Thermophilus, L. Bulgaricus | 90 | 15g | 5g | 0g | Vanilla | 7g | 0g | |||
5 | Chobani Zero Sugar Vanilla Greek Yogurt | ![]() | Sugar-Free Greek Yogurt with Alternative Sweeteners | S. Thermophilus, L. Bulgaricus, etc. | 70 | 13g | 0g | 0g | Vanilla | 6g | 0g | |||
6 | Fage Total 2% | ![]() | Reduced-Fat Greek Yogurt with High Protein | L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei | 120 | 17g | 5g | 3.5g | Plain | 6g | 0g | |||
7 | Pillars Total 2% Plain Greek Yogurt | ![]() | A High-Protein Drinkable Yogurt with Natural Sweetness | unknown | 100 | 18g | 5g | 0g | Strawberry Banana | 8g | 0g | |||
8 | Forager Project Probiotic Drinkable Cashewmilk Yogurt | ![]() | A Dairy-Free Probiotic Yogurt Alternative | S. Thermophilus, L. Bulgaricus, etc. | 140 | 4g | 1g | 10g | Plain | 10g | 0g | |||
9 | So Delicious Dairy Free Coconut Milk Yogurt Alternative | ![]() | A Plant-Based Yogurt with Live Cultures | unknown | 140 | 1g | 1g | 10g | Coconut | 11g | 0g | |||
10 | Stonyfield Organic Whole Milk Probiotic Yogurt | ![]() | Organic Whole Milk Yogurt With Live Cultures | S. thermophilus, L. bulgaricus, Bifidobacterium BB-12®, L. acidophilus, L. paracasei and L. rhamnosus | 120 | 6g | 6g | 7g | Plain |
Total Sugars | 6g |
---|---|
Added Sugars | 0g |
This plain Greek yogurt from Amazon Fresh contains only cultured pasteurized skim milk, making it a simple option for those looking for a high-protein, low-fat dairy choice. With no added sugar or artificial ingredients, it provides a neutral base for both sweet and savory applications.
This 32-ounce container offers a budget-friendly option for those who prefer plain Greek yogurt without additional flavors or sweeteners. Since it lacks added sugars, it may be suitable for individuals monitoring carbohydrate intake, including those with diabetes.
Probiotic Strains | unknown |
---|---|
Calories | 100 |
Protein | 17g |
Total Fat | 0g |
Flavor | Plain |
Organic | |
Non-Dairy | |
Total Carbs | 8g |
Total Sugars | 2g |
---|---|
Added Sugars | 0g |
Each 5.3-ounce cup in this multipack delivers 14 grams of protein and only 2 grams of sugar, catering to those monitoring their sugar intake. The vanilla flavor is enhanced with natural ingredients and contains live active cultures for gut health.
This low-fat yogurt is gluten-free, kosher, and made with no artificial sweeteners or preservatives. With fewer calories and sugar than most leading brands, it's an accessible option for those prioritizing a protein-rich and lower-sugar diet.
Probiotic Strains | S. themophilus, L. delbrueckii subsp. Bulgaricus, Bifidobacterium, L. acidophilus, L. paracasei |
---|---|
Calories | 100 |
Protein | 14g |
Total Fat | 3g |
Flavor | Vanilla |
Organic | |
Non-Dairy | |
Total Carbs | 4g |
Total Sugars | 2g |
---|---|
Added Sugars | 0g |
Too Good’s vanilla Greek yogurt contains 90 calories, 13 grams of protein, and just 2 grams of sugar per ¾ cup serving. Its lower sugar content makes it a potential option for individuals managing blood sugar levels.
Made with ultra-filtered milk, it also includes stevia for sweetness without added sugars. The yogurt is gluten-free, contains live active cultures, and provides a modest amount of calcium and vitamin D.
Probiotic Strains | L. Bulgaricus & S. Thermophilus |
---|---|
Calories | 90 |
Protein | 13g |
Total Fat | 2g |
Flavor | Vanilla |
Organic | |
Non-Dairy | |
Total Carbs | 4g |
Total Sugars | 5g |
---|---|
Added Sugars | 0g |
Oikos Triple Zero Vanilla provides 15 grams of protein, 90 calories, and 5 grams of naturally occurring sugar per 150-gram serving. It includes chicory root fiber, which contributes to its carbohydrate content while adding dietary fiber.
This nonfat Greek yogurt is free from added sugars and artificial sweeteners, relying on stevia for sweetness. It also contains live active cultures and vitamin D3, making it a high-protein, low-sugar dairy option.
Probiotic Strains | S. Thermophilus, L. Bulgaricus |
---|---|
Calories | 90 |
Protein | 15g |
Total Fat | 0g |
Flavor | Vanilla |
Organic | |
Non-Dairy | |
Total Carbs | 7g |
Total Sugars | 0g |
---|---|
Added Sugars | 0g |
Chobani Zero Sugar Vanilla contains no sugar, added or naturally occurring, with alternative sweeteners such as allulose, stevia, and monk fruit extract. Each serving provides 60 calories and 11 grams of protein.
This yogurt is made with ultra-filtered nonfat milk and contains six live and active cultures. It is also lactose-free and non-GMO, making it suitable for those avoiding sugar and lactose while still wanting a dairy-based yogurt.
Probiotic Strains | S. Thermophilus, L. Bulgaricus, etc. |
---|---|
Calories | 70 |
Protein | 13g |
Total Fat | 0g |
Flavor | Vanilla |
Organic | |
Non-Dairy | |
Total Carbs | 6g |
This plain, reduced-fat Greek yogurt provides 17 grams of protein and 3.5 grams of fat per serving. It contains Grade A pasteurized skimmed milk, cream, and live active cultures, ensuring a creamy yet low-fat option.
Certified non-GMO and gluten-free, this yogurt is a versatile choice for those seeking a protein boost with moderate fat content. It also supplies a good source of calcium, with no added sugars.
Probiotic Strains | L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei |
---|---|
Calories | 120 |
Protein | 17g |
Total Fat | 3.5g |
Flavor | Plain |
Organic | |
Non-Dairy | |
Total Carbs | 6g |
Total Sugars | 5g |
---|---|
Added Sugars | 0g |
Pillars Strawberry Banana drinkable yogurt contains 100 calories, 20 grams of protein, and 5 grams of naturally occurring sugar per 12-ounce bottle. With no added sugar, it derives its sweetness from natural fruit flavors.
This Greek yogurt drink is made with nonfat cultured milk, pectin for fiber, and natural strawberry and banana flavors. It is non-GMO and free from artificial additives.
Probiotic Strains | unknown |
---|---|
Calories | 100 |
Protein | 18g |
Total Fat | 0g |
Flavor | Strawberry Banana |
Organic | |
Non-Dairy | |
Total Carbs | 8g |
Total Sugars | 1g |
---|---|
Added Sugars | 0g |
Forager Project’s drinkable cashew milk yogurt contains 140 calories, 4 grams of protein, and 1 gram of naturally occurring sugar per 1-cup serving. It is made from cashew milk and contains probiotics to support gut health.
With 10 grams of fat per serving, this yogurt alternative offers a creamy texture and is free from added sugar. It is also organic, vegan, and soy-free.
Probiotic Strains | S. Thermophilus, L. Bulgaricus, etc. |
---|---|
Calories | 140 |
Protein | 4g |
Total Fat | 10g |
Flavor | Plain |
Organic | |
Non-Dairy | |
Total Carbs | 10g |
Total Sugars | 1g |
---|---|
Added Sugars | 0g |
So Delicious Dairy Free Coconut Milk Yogurt provides 140 calories, 1 gram of protein, and 1 gram of sugar per ¾ cup serving. Made from organic coconut milk, it has a high saturated fat content but remains free from added sugar.
This plant-based yogurt contains live and active cultures, is non-GMO, and is fortified with vitamin D2 and B12. It is also soy-free and gluten-free, catering to those following a dairy-free diet.
Probiotic Strains | unknown |
---|---|
Calories | 140 |
Protein | 1g |
Total Fat | 10g |
Flavor | Coconut |
Organic | |
Non-Dairy | |
Total Carbs | 11g |
Total Sugars | 6g |
---|---|
Added Sugars |
This whole milk yogurt offers live active cultures and billions of probiotics per serving, making it a source of beneficial bacteria for gut health. It uses milk from pasture-raised cows and is USDA Organic, Non-GMO Project Verified, gluten-free, and kosher certified. Free from high-fructose corn syrup and artificial sweeteners, it provides a wholesome option with simple ingredients.
The yogurt is packaged in a family-friendly 32-ounce container, making it versatile for recipes or standalone enjoyment. Its nutrient profile supports its claim as a potential alternative in various dishes, from soups to baked goods, for those seeking organic options.
Probiotic Strains | S. thermophilus, L. bulgaricus, Bifidobacterium BB-12®, L. acidophilus, L. paracasei and L. rhamnosus |
---|---|
Calories | 120 |
Protein | 6g |
Total Fat | 7g |
Flavor | Plain |
Organic | |
Non-Dairy | |
Total Carbs |
No. 1: Amazon Fresh|Greek Nonfat Plain Yogurt
No. 2: siggi's dairy|Skyr Vanilla Multipack, Lower Sugar
No. 3: Too Good|Two Good Low Fat Lower Sugar Vanilla Greek Yogurt
No. 4: Oikos|Triple Zero Vanilla Greek Yogurt
No. 5: Chobani|Zero Sugar Vanilla Greek Yogurt
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