The Greek Yogurt Report
"Greek yogurt" is one of the most health-marketed words in the dairy aisle — but straining is the only thing it promises. It says nothing about what gets blended in afterward. So we graded 19 Greek yogurts against their USDA labels and split them two ways: by protein per 100 calories (how much of a tub is actually protein) and by the plain-vs-flavored sugar gap. The category doesn't hold together as one food.
The short answer
Plain strained Greek yogurt is one of the best protein values in the store — the leaders clear 20 g of protein per 100 calories off a two-ingredient label with almost no added sugar. But sugar across the 19 tubs we graded runs the full range, from 0 g to 13.5 g per serving. The surprise is that "flavored" no longer means "sugary": a wave of zero-sugar, stevia-sweetened tubs has split the category, so 11 of 19 keep sugar at or below 6 g while 2 of the traditional fruit-blended kind still carry 10 g or more. The honest metric isn't the word "Greek," or even "plain" versus "flavored" — it's protein-per-calorie and the sugar number on the specific tub in your hand.
Highest protein per calorie
The tubs that earn the "high protein" reputation — most of their calories are actually protein. Ranked by grams of protein per 100 calories.
| Greek yogurt | Protein / 100 cal | Sugar | Grade |
|---|---|---|---|
| Fage Total 0% Nonfat Greek Strained Yogurt | 20 g | 5 g | B+ |
| Dannon Oikos Nonfat Greek Yogurt, Plain | 18.9 g | 6 g | B+ |
| Chobani Zero Sugar Vanilla Greek Yogurt | 18.6 g | 0 g | B+ |
| Chobani Plain Non- Fat Greek Yogurt | 17.8 g | 6 g | B+ |
| Stonyfield Organic Greek Nonfat Yogurt Plain - 32 oz | 17.8 g | 5 g | B+ |
| Too Good & Co. Two Good Blueberry Greek Lowfat Yogurt | 15.1 g | 2 g | B+ |
| Dannon Light + Fit Greek Nonfat Yogurt | 15 g | 7 g | B+ |
| Two Good Lowfat Vanilla Greek Yogurt | 14.4 g | 2 g | B+ |
| Oikos Pro Vanilla Greek Yogurt | 14.3 g | 3 g | B+ |
| Yoplait Greek 100 Protein Blueberry Fat Free Yogurt | 14.3 g | 6.5 g | B+ |
The sugar spread
Flavored and fruit-blended Greek yogurts, ranked by sugar per serving, highest first — proof of how high "healthy" yogurt sugar can climb once the fruit and sweetener go in.
| Greek yogurt | Sugar | Protein / 100 cal | Grade |
|---|---|---|---|
| Chobani Less Sugar Wild Blueberry Greek Yogurt | 13.5 g | 10 g | B |
| Fage Total 2% Strawberry Greek Yogurt | 10.5 g | 10 g | B |
| Chobani Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt | 9 g | 10 g | B |
| Siggi's Peach Nonfat Icelandic Skyr | 8 g | 12.7 g | B+ |
| Yoplait Greek 100 Strawberry Fat Free Yogurt | 7 g | 14 g | B+ |
| Yoplait Greek 100 Peach Fat Free Yogurt | 7 g | 14 g | B+ |
| Yoplait Greek 100 Protein Blueberry Fat Free Yogurt | 6.5 g | 14.3 g | B+ |
| Dannon Oikos Triple Zero Blended Nonfat Greek Yogurt, Cherry | 6 g | 12.5 g | A- |
| Oikos Pro Vanilla Greek Yogurt | 3 g | 14.3 g | B+ |
| Too Good & Co. Two Good Blueberry Greek Lowfat Yogurt | 2 g | 15.1 g | B+ |
Best overall grades in the category
The highest Labelgrade scores across all six dimensions — protein density, ingredients, sugar, sodium, saturated fat, and fiber. Note that the best flavored options earn their place by keeping added sugar near zero.
| Greek yogurt | Grade | Protein / 100 cal | Sugar |
|---|---|---|---|
| Dannon Oikos Triple Zero Blended Nonfat Greek Yogurt, Cherry | A- | 12.5 g | 6 g |
| Dannon Oikos Nonfat Greek Yogurt, Plain | B+ | 18.9 g | 6 g |
| Fage Total 0% Nonfat Greek Strained Yogurt | B+ | 20 g | 5 g |
| Oikos Pro Vanilla Greek Yogurt | B+ | 14.3 g | 3 g |
| Stonyfield Organic Greek Nonfat Yogurt Plain - 32 oz | B+ | 17.8 g | 5 g |
| Wallaby Plain Organic Aussie Greek Lowfat Yogurt, Plain | B+ | 14 g | 5 g |
| Chobani Plain Non- Fat Greek Yogurt | B+ | 17.8 g | 6 g |
| Too Good & Co. Two Good Blueberry Greek Lowfat Yogurt | B+ | 15.1 g | 2 g |
How we measured it
We pulled every graded Greek yogurt in the catalog — matching the Greek yogurt and skyr categories, with a name-based backstop for any straggler whose label says "Greek … yogurt," while excluding cottage cheese and dressings — and kept the 19 with real macros (calories, protein, and sugar reported). Protein per 100 calories is grams of protein divided by calories, times 100: the share of a tub that's actually protein, which is why it separates a plain strained yogurt from a fruit-blended one even when the protein-per-serving number looks similar. We classify each tub as plain or flavored from its label: flavored if the name carries a flavor cue (vanilla, strawberry, blueberry, peach, honey, cherry, and the like) or it clears 10 g of sugar; plain otherwise. Because so many flavored tubs are now engineered to near-zero sugar, the flavored average (6.2 g) sits close to plain (5.6 g) — so we also report how many tubs keep sugar at or below 6 g (11) versus 10 g or more (2), which captures the real divide better than plain-vs-flavored. Sugar is per the USDA serving on each label. Every figure is computed live from the product pages, so the numbers never drift from the underlying grades. Full method: labelgrade.com/methodology. Pairs with our protein bar report and the catalog-wide protein-per-calorie study.
Cite this analysis
Free to cite with attribution to Labelgrade (labelgrade.com). Writers covering Greek yogurt, dairy, high-protein eating, or food marketing are welcome to use the figures above — please link to this page. For a custom cut, reach us via the contact page.
Frequently Asked Questions
Is Greek yogurt healthy?
Mostly yes — but read the tub, not the label's reputation. Across the 19 Greek yogurts we graded, protein-per-100-calorie runs from about 9.4 g to 20 g and sugar from 0 g to 13.5 g per serving. Plain strained Greek yogurt is one of the best protein values in the store: a short ingredient list, almost no added sugar, and a lot of protein per calorie. The variable is sugar — but it no longer tracks neatly with "flavored," because 11 of the 19 tubs (including many stevia-sweetened flavored ones) keep sugar at or below 6 g, while 2 fruit-blended tubs carry 10 g or more. "Greek" on the lid tells you it was strained; only the sugar line tells you what got mixed in.
What's the healthiest Greek yogurt?
By protein-per-calorie — the metric that says how much of a tub is actually protein — the leader we graded is Fage Total 0% Nonfat Greek Strained Yogurt at 20 g of protein per 100 calories (18 g protein, 5 g sugar, 90 cal), grading a Labelgrade B+. By overall Labelgrade score, the top of the category is Dannon Oikos Triple Zero Blended Nonfat Greek Yogurt, Cherry (A-). The pattern holds either way: the best Greek yogurts keep added sugar near zero and let the protein do the work. If you want the cleanest pick, reach for a plain strained tub and sweeten it yourself.
How much sugar is in flavored Greek yogurt?
It splits in two. A wave of zero-sugar, stevia-sweetened flavored tubs now sits right next to traditional fruit-on-the-bottom styles, so the flavored average (6.2 g) lands close to plain (5.6 g) — but that average hides the real range. The sugariest flavored tub on our list is Chobani Less Sugar Wild Blueberry Greek Yogurt at 13.5 g of sugar in a single serving (180 cal), while several no-added-sugar options come in near zero. The lesson: "flavored" no longer tells you anything about sugar — only the number on the label does.
Is Greek yogurt actually high in protein?
For the plain, strained kind, yes — genuinely. The top of our protein-per-calorie list clears 20 g of protein per 100 calories, which is excellent for a wet, spoonable food (straining roughly doubles the protein of regular yogurt by draining off the watery whey). But "high in protein" isn't automatic across the category: lower down our list, fruit-blended tubs fall to about 9.4 g per 100 calories, because the added sugar and fruit pad the calories without adding protein. The honest read is protein-per-calorie, not the word "Greek."
Can I cite this analysis?
Yes — free to cite with attribution to Labelgrade (labelgrade.com). Every yogurt links to a full fact sheet with the ingredient panel and the six-dimension grade.