Lactose, Sugar, Gluten, Fat, Gmo Free & Plain Greek Yogurt Brands

Lactose, Sugar, Gluten, Fat are common ingredients in Greek yogurt. However, there are those that cannot or do not prefer this due to choices or allergies. Find out Greek yogurt brands that are low/ free in lactose sugar, gluten, fat and GMO.

Dairy, Lactose & Sugar Free Greek Yogurt

Does Greek yogurt have lactose or is it lactose free? Is Greek yogurt dairy free? These are the kind of questions vegans, those with allergies to lactose and diabetics are likely to ask before shopping. However,  dairy, lactose and sugar are the most important components of Greek yogurt that make it stand out as rich, thick, creamy and delicious than other dairy products. The good news is, you can still enjoy Greek yogurt whether dairy, lactose or sugar free.

Dairy and Lactose Free Greek Yogurt

Does Greek yogurt have lactose or is it lactose free?

It is hard to find Greek yogurt that is entirely free of lactose. Therefore, Greek yogurt does contain lactose. During straining some of it is lost along with the whey. The liquid part contains most of the lactose.

Nonfat plain Greek yogurt contains less than 4 grams of lactose per 6-ounce serving. This is more than half of what regular nonfat yogurt contains, which is about 14 grams per 6 ounces. In comparison, milk contains about 11 grams of lactose per cup.

This qualifies Greek yogurt as a low lactose dairy product. Besides that, the live active cultures (probiotics) inside Greek yogurt will help digest the lactose for you. Studies have shown that probiotics can lessen the symptoms of lactose intolerance.

Is Greek yogurt dairy free?

Greek yogurt is not dairy free. Lest it is the vegan type made from other food products free of dairy products such as soy, coconut and almond. This is ideal for vegans, those with allergies to dairy products and those on restricted diets.

Why a lactose and dairy free Greek yogurt?

All natural dairy products contain the milk sugar lactose, which your body has to break down before you can absorb it. Those with lactose intolerance can benefit better with Greek yogurt because most of the lactose is lost during the straining process.

Most people who have lactose intolerance can eat yogurt without suffering the unpleasant effects. The good bacteria found in Greek yogurt helps break down the lactose for you.

Dairy lactose free Greek yogurt brands

Liberté Greek Yogurt

Dairy free yogurt is also lactose free as lactose is a component of milk. However, those that are lactose free do not necessarily have to be dairy free. Here is a list of lactose free Greek yogurt brands recommended for you.

  • Plain:
    – So Delicious Dairy Free Coconut Milk
    – Liberté Plain 0% Lactose Free
  • Flavored:
    – Yoplait Lactose Free Vanilla
    – Yoplait Lactose Free Cherry

Yoplait lactose free Greek yogurt and other brands

Yoplait have found a way of letting everyone in into their delicious treats. They have come up with lactose free Greek yogurt varieties in four different flavors that will make you feel good about dairy in no time- cherry, vanilla, peach and strawberry.

Low & No or Sugar Free Greek Yogurt

Sugar free Greek yogurt (Greek yogurt without sugar)

Sugar Free Greek yogurt is a great alternative to Regular sugar free yogurt. It is thick, creamy and comes with loads of other health benefits. Sugar free Greek yogurt offers just about the same amount of calories as regular yogurt.

Low sugar Greek yogurt

Low sugar Greek yogurt has less sugar and more protein than regular yogurt. The lowest amount of sugar that one can find in Greek yogurt is 9 grams- dannon Oikos Greek yogurt, while the highest is 20 grams especially the low fat varieties.

Best sugar free Greek yogurt

All yogurts contain some sugar in the form of lactose (milk sugar), so you’ll never find a brand that’s entirely sugar-free. As a general rule, look for yogurts with less than 15g of sugar per container, and a sugar-to-protein level of about 1:1.(

Best low sugar Greek yogurt

Chobani Plain

251kJ / 10.2g protein / 4.2g carbs / 3.8g sugars / 0g fat / 114mg calcium

With just a couple of ingredients, almost 0 sugars and 10+g of protein per 100g, you cannot go wrong with the US’s No 1 yoghurt. The only issue is that its strong flavour often sees individuals adding sugar (which kind of defeats the purpose) so to keep the positive nutritional attributes, use vanilla or cinnamon to sweeten instead.

Black Swan Greek Yogurt- Vanilla

Black Swan Vanilla Bean Greek Style Natural

Per 100g

410kJ / 7.7g protein / 13g carbs/ 6.5g sugars / 1.5g fat / 233mg calcium

With No Added Sugar, probiotics, lactose free and a massive 230mg calcium per serve Black Swan is a great choice in yoghurt. The protein content of Black Swan is a little lower than some other Greek style yoghurts but apart from that, it is still a very strong product nutritionally.

Is Greek Yogurt Gluten Free?

Does Greek yogurt have gluten? Most Greek yogurt brands are gluten free. This however does not make going through the list of ingredients less important.

“However, the flavorings and sweeteners used in commercially available yogurt aren’t always gluten-free. In addition, even plain yogurt you buy in stores can be subject to gluten cross-contamination that makes it unsafe for those of us with celiac disease  and gluten sensitivity.” (

gluten-free-greek-yogurtGluten Free Greek Yogurt and Brands

In its pure form, yogurt is gluten free.

Is chobani Greek yogurt gluten free?

Chobani Greek yogurt products are made 100% gluten free certified by the Gluten Free certification organization. You should try their range of products for a guilt free treat.

Here are some other commonly available gluten free brands in the US market.

  • Cabot Greek style yogurt
  • Dannon Oikos Greek yogurt
  • Fage yogurt (all brands)

What is the Best Free Gluten Greek Yogurt

To find out, go through the label of ingredients or call the manufacturer if you have to, to ascertain whether the product you want to buy is gluten free or not. If you are uncertain about manufactured Greek yogurt products, make your own Gluten free Greek yogurt at home.

Best Plain, Low Fat, Nonfat or Fat Free Greek Yogurt Nutrition & Brands

How do Plain, Low fat and fat free (nonfat) Greek yogurts differ?

Plain yogurt

This is the most natural yogurt made by fermenting pasteurized milk. Plain yogurt has about 130 calories per cup. It can be fat free but most of the times have at least 7 grams of total fat. It is usually packed with very essential amino acids. Depending on the formulation, a serving of plain yogurt has 250-450 mg of calcium. It actually has the richest calcium of the yogurt varieties. Some are also fortified with vitamin D which is very important in absorption of the calcium. The fat content can vary depending on thr type of milk used.

Unlike low fat or non fat varieties, plain yogurt can help control weight as it is packed with protein which slows digestion and makes you satisfied for longer hours.

Low fat yogurt

Low fat yogurt is made by fermenting low fat milk or skimmed milk. It is low in calories but high in beneficial nutrients and probiotics. It has about 12 grams of protein per serving providing the necessary amino acids important in body building.

Some low-fat yogurt varieties contain added sugar or flavor that can make it a less healthy option than plain yogurt. Adding fresh fruit to plain yogurt is generally a better option than eating yogurt with added fruit plus sweeteners.

If you want your yogurt to be a bit sweeter, you can add a small amount of honey, molasses or maple syrup to it. However, keep in mind that these sweeteners also contain calories and natural sugars, so you should only use them in moderation.

Plain Greek Yogurt Nutrition

Plain Greek style yogurt has less sugar and more protein than regular yogurt. Regular yogurt however provides twice the calcium needed for bone strengthening. It is low in saturated fat and cholesterol. Plain Greek yogurt is thicker and creamier due to the straining process that removes the liquid part- whey.

What is the best plain Greek Yogurt?

Yogurt is best eaten plain. Here are some of the best plain Greek yogurt brands

  • Fage total 2%
  • Fage 0%
  • The Greek gods Traditional Greek yogurt
  • Yoplait plain 0% Greek yogurt
  • Fage total
  • Chobani Plain non fat Greek yogurt
  • Olympus Plain low fat yogurt
  • Cabot Plain Greek yogurt

Nonfat Greek Yogurt Nutrition– Calories in fat free Greek yogurt and Best brand

Plain non fat Greek yogurt is very low in saturated fat and cholesterol. They are a good source of protein and calcium.

Calories 100
Total fat0g
Total carbohydrate7g
Vitamin C0%


Best Low Carb Greek Yogurt Brands

Is Greek yogurt low carb?

Greek yogurt is low in carbohydrates which is ideal for those on low carb diets. A 6 ounce serving of fat-free, plain Greek yogurt contains only 7 grams of carbohydrates. That’s half as much as regular yogurt and a quarter of the carbohydrates you’d get from sweetened yogurts.

The straining process which is the most important step in making Greek yogurt removes some of the carbohydrates which is a plus for diabetics on a carb watch. When looking to buy Greek yogurt, always make it a priority to check for the carbohydrate content since it accounts for sugar.

With many nonfat Greek yogurts weighing in at about 7 to 12 grams of carbohydrates per serving, it’s easy to integrate them into a meal or as a between-meals snack.

Low carb Greek yogurt brands

Finding low carb Greek yogurt brands can sometimes be difficult. Most of them are made low calorie, low fat and high carb content. Some of those that are said to be low carb do not meet up with these qualities hence you should read the nutritional fact sheet very carefully.

  • Vosko Greek style yogurt
  • Chobani Greek yogurt
  • Oikos Organic Greek
  • Fage total 2%
  • Lowest carb Greek yogurt

Non GMO Greek Yogurt

Is there GMO free Greek Yogurt?

Organic yogurt is Free of artificial growth hormones and is made from cows that are not fed on non inflammatory GMO corn and soy. Plain organic Greek yogurt can be tricky to find making the best option- home made Greek yogurt from grass fed cows. Here are two Greek yogurt  that are said to be non GMO or GMO free.

  • So Delicious CulturedCoconut Milk Yogurt
  • Brown Cow Non-GMO 0% Fat Greek Yogurt

Suggested Further Reading -more Greek Yogurt Information

  1. What is Greek Yogurt? Is it Healthy & does it have Probiotics? Greek Yogurt Ingredients, how it’s made & how long it lasts
  2. How to make your own Homemade Greek Yogurt- Recipes & what to Cook with Tips
  3. Best Tasting & Healthiest Greek Yogurt Brands – Comparison & Reviews
  4.  Why is Greek Yogurt Good for you? Health Benefits of Greek Yogurt, Uses & Possible Side Effects.
  5.  Greek Yogurt Nutrition Facts –Calories, Protein, Carbs, Minerals & Vitamins
  6. Best Whole /Full Fat & High Protein Greek Yogurt Brands & Nutrition
  7.  Vegan Yogurt- How to make, Diy Homemade Recipe & Best Brands
  8.  What Is the Difference between Greek Yogurt and Regular Yogurt? Is Greek Yogurt better & Healthier for you?
  9. Yogurt and Weight Loss -Best Greek Yogurt for Weight Loss, Diet plan & Tips
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