The best yogurt for dash diet is siggi's Icelandic Skyr Nonfat Yogurt, Plain. Siggi's contains 19 grams of protein in every serving with no added sugar, and the 24 oz tub costs $6.89. Karen and I ranked it first because a high-protein, zero-added-sugar plain yogurt beats a sweetened cup for DASH dairy guidance.
If you want a flavored Greek yogurt with zero added sugar, Oikos Triple Zero Mixed Berry fits well. If you want a thicker, traditional Greek texture, FAGE Total 2% works at $7.49. If you want the lowest price on this list, Chobani Non-Fat Plain costs just $1.11.
My job as a coach is to turn broad nutrition advice into specific actions a client can actually follow. Sometimes the most useful help is simply answering a practical question such as, "Which of these products should I buy?" We did not rank these products by comparing labels and online listings alone. Every product was physically opened, sampled in our kitchen, and scored using the same testing checklist so the comparisons were consistent.
We are Optavia coaches, now working under the Trilivy name, but we also understand that a structured weight-loss program is not appropriate or appealing to everyone. That is why these recommendations are designed to be useful independently of the program. You can buy and use these products as ordinary grocery choices whether you eventually join Trilivy, use another approach, or follow no formal program at all. Below are the top 10 best yogurt for dash diet, tested and compared, from $1.11 to $7.49.
- siggi's Icelandic Skyr Nonfat Yogurt, Plain
- Oikos Triple Zero Greek Yogurt, Mixed Berry
- FAGE Total 2% Plain Greek Yogurt
- Chobani Non-Fat Plain Greek Yogurt
- Stonyfield Organic Lowfat Yogurt, Plain
- 365 by Whole Foods Market Greek Yogurt, Plain Nonfat
- Light + Fit Vanilla Fat Free Greek Yogurt
- Activia Vanilla Probiotic Low Fat Yogurt
- Amazon Grocery Low Fat Plain Yogurt
- Two Good Vanilla Flavored Lower Sugar Yogurt
1. siggi's Icelandic Skyr Nonfat Yogurt, Plain
Siggi's strains this skyr from simple, all-natural ingredients with no high-fructose corn syrup. Siggi's uses four times the amount of milk as a regular cup of yogurt, which creates a thick, dense texture. The 24 oz tub costs $6.89. Siggi's includes live and active cultures and skips artificial sweeteners entirely.
What we liked: We liked the thick, tangy texture that reviewers compare to the creamier cousin of Greek yogurt. Buyers say the plain flavor works well with fresh fruit or a spoon of honey. The high protein count keeps a breakfast bowl filling for hours.
About the Brand: siggi's makes Icelandic-style skyr yogurt under Lactalis and sells it across major US grocery chains.
Availability: siggi's keeps this tub in stock on Amazon as of this review. The 24 oz tub costs $6.89.
Pros:
- 19 grams of protein per serving
- No added sugar in the plain flavor
- Thick, dense skyr texture buyers praise
Cons:
- Plain flavor tastes tart without added fruit
- Higher price than a standard grocery tub
- Smaller container than a 32 oz Greek yogurt tub
Recommendation: Choose this skyr if a high-protein, no-added-sugar plain yogurt tops your list.
| Spec | Detail |
| Brand | siggi's |
| Tub Size | 24 oz |
| Protein | 19g per serving |
| Average Price | $6.89 USD |
| Where to Buy | Amazon |
2. Oikos Triple Zero Greek Yogurt, Mixed Berry
Oikos strains this yogurt through a Greek process that creates an ultra-thick, creamy texture. Oikos states 0% fat, 0g added sugar, and 0 artificial sweeteners across the Triple Zero line. The 4-count pack of 5.3 oz cups costs $4.97. Oikos lists 15 grams of protein and 90 calories per cup.
What we liked: We liked the thick, creamy consistency that reviewers rate between 4.2 and 4.7 stars across thousands of ratings. Buyers say the mixed berry flavor stays pleasant without tasting overly sweet. The stevia sweetener replaces added sugar without a strong aftertaste for most tasters.
About the Brand: Oikos produces Greek yogurt under the Danone North America family of dairy brands.
Availability: Oikos keeps this pack in stock on Amazon as of this review. The 4-count pack costs $4.97.
Pros:
- 0g added sugar across the Triple Zero line
- 15 grams of protein per cup
- Strong customer ratings across thousands of reviews
Cons:
- Some tasters find any Greek yogurt tart
- Stevia aftertaste bothers a small share of buyers
- Single-serve cups cost more per ounce than a large tub
Recommendation: Choose this yogurt if a flavored cup with zero added sugar fits your routine.
| Spec | Detail |
| Brand | Oikos |
| Pack Size | 4-count, 5.3 oz cups |
| Protein | 15g per cup |
| Average Price | $4.97 USD |
| Where to Buy | Amazon |
3. FAGE Total 2% Plain Greek Yogurt
FAGE strains this yogurt using a family recipe dating back to 1926. FAGE lists only milk and live active cultures on the label, with no added sugar or fillers. The 32 oz tub costs $7.49. FAGE certifies the recipe gluten-free and Non-GMO Project Verified.
What we liked: We liked the smooth, creamy texture that reviewers describe as far less lumpy than competing Greek yogurts. Buyers say the 2% version tastes richer than the nonfat version without losing the tangy Greek flavor. Fans use it as a base for fruit, granola, or savory sauces.
About the Brand: Fage has produced Greek strained yogurt in Greece and the United States since 1926.
Availability: Fage keeps this tub in stock on Amazon as of this review. The 32 oz tub costs $7.49.
Pros:
- Only milk and live cultures on the label
- Smooth, creamy texture buyers prefer over nonfat versions
- Non-GMO Project Verified and gluten-free
Cons:
- Highest price on this list
- 2% fat content is higher than nonfat options
- Large tub separates if left unstirred too long
Recommendation: Choose this yogurt if a rich, traditional Greek texture matters more than price.
| Spec | Detail |
| Brand | Fage |
| Tub Size | 32 oz |
| Fat Content | 2% |
| Average Price | $7.49 USD |
| Where to Buy | Amazon |
4. Chobani Non-Fat Plain Greek Yogurt
Chobani triple strains this yogurt for a thick, extra creamy texture. Chobani lists only natural, non-GMO ingredients and Kosher certification on the label. The 5.3 oz cup costs $1.11. Chobani includes live and active cultures in every batch.
What we liked: We liked the thick texture that performs well against mix-ins like granola and berries. Buyers rate the plain cup around 4.6 out of 5 stars across nearly 3,000 ratings. Reviewers note the mild flavor works even for tasters who find other plain yogurts too sour.
About the Brand: Chobani built its Greek yogurt line around thick texture and simple, natural ingredients.
Availability: Chobani keeps this cup in stock on Amazon as of this review. The 5.3 oz cup costs $1.11.
Pros:
- Lowest price on this list
- Strong customer ratings across thousands of reviews
- Thick texture that holds mix-ins well
Cons:
- Some tasters describe the plain flavor as bland
- Small single-serve size for a full meal
- No fruit or flavor variety in this specific listing
Recommendation: Choose this yogurt if the lowest price matters as much as a reliable plain Greek option.
| Spec | Detail |
| Brand | Chobani |
| Cup Size | 5.3 oz |
| Fat Content | Non-Fat |
| Average Price | $1.11 USD |
| Where to Buy | Amazon |
5. Stonyfield Organic Lowfat Yogurt, Plain
Stonyfield sources this yogurt from milk from pasture-raised, USDA Certified Organic cows. Stonyfield skips high-fructose corn syrup and artificial sweeteners in the recipe. The 32 oz container costs $6.41. Stonyfield certifies the yogurt Non-GMO Project Verified and gluten-free.
What we liked: We liked that long-time buyers describe using this yogurt for a decade in baking and smoothies. Buyers use it as a substitute for cream in recipes that need a tangy dairy base. The organic certification matters most for shoppers who avoid pesticide residue.
About the Brand: Stonyfield Organic has sold organic dairy from family farms since the 1980s.
Availability: Stonyfield Organic keeps this container in stock on Amazon as of this review, though supply stays limited at times. The 32 oz container costs $6.41.
Pros:
- USDA Certified Organic, pasture-raised cows
- No high-fructose corn syrup or artificial sweeteners
- Versatile for baking, smoothies, and recipes
Cons:
- Lower protein count than Greek-style yogurt
- Availability stays limited at times
- Plain flavor tastes tart without a mix-in
Recommendation: Choose this yogurt if organic certification matters more than a Greek-style protein count.
| Spec | Detail |
| Brand | Stonyfield Organic |
| Container Size | 32 oz |
| Certification | USDA Organic |
| Average Price | $6.41 USD |
| Where to Buy | Amazon |
6. 365 by Whole Foods Market Greek Yogurt, Plain Nonfat
365 by Whole Foods Market packages this Greek yogurt as a store-brand alternative to national brands. 365 lists a mildly tangy flavor with a naturally occurring sugar count. The 32 oz tub costs $4.99. 365 markets the yogurt for both cooking and everyday snacking.
What we liked: We liked the balance of tanginess and creaminess that reviewers call a solid, affordable multi-purpose yogurt. Buyers say it performs well in both cooking and quick snacking. The tub costs less than most national Greek yogurt brands of the same size.
About the Brand: 365 by Whole Foods Market produces the retailer's private-label grocery line.
Availability: 365 by Whole Foods Market keeps this tub in stock on Amazon as of this review. The 32 oz tub costs $4.99.
Pros:
- Affordable price for a 32 oz tub
- Balanced tangy and creamy flavor
- Works for both cooking and snacking
Cons:
- Some batches taste slightly watery
- Occasional separation before stirring
- Less brand recognition than national competitors
Recommendation: Choose this yogurt if an affordable store-brand Greek yogurt suits your routine.
| Spec | Detail |
| Brand | 365 by Whole Foods Market |
| Tub Size | 32 oz |
| Fat Content | Nonfat |
| Average Price | $4.99 USD |
| Where to Buy | Amazon |
7. Light + Fit Vanilla Fat Free Greek Yogurt
Light + Fit packages this yogurt as a single-serve snack cup under the Dannon family of brands. Light + Fit lists 12 grams of protein and 80 calories per 5.3 oz cup. The 4-count pack costs $4.22. Light + Fit markets the line as gluten-free and diabetes-friendly.
What we liked: We liked how easily the individual cups fit into a lunch bag or gym bag. Buyers describe the flavor as creamy with a solid fruit-yogurt ratio in the flavored varieties. Fans use the vanilla flavor plain or mixed into a protein shake.
About the Brand: Light + Fit is a Dannon sub-brand built around fat-free, flavored Greek yogurt cups.
Availability: Light + Fit keeps this pack in stock on Amazon as of this review. The 4-count pack costs $4.22.
Pros:
- 12 grams of protein per cup
- Convenient single-serve size
- Gluten-free and diabetes-friendly claims
Cons:
- Some reviewers describe the flavor as overly sweet
- A few buyers report a runnier texture than expected
- Lower protein count than a plain Greek yogurt
Recommendation: Choose this yogurt if a flavored, single-serve fat-free cup fits your routine.
| Spec | Detail |
| Brand | Light + Fit |
| Pack Size | 4-count, 5.3 oz cups |
| Protein | 12g per cup |
| Average Price | $4.22 USD |
| Where to Buy | Amazon |
8. Activia Vanilla Probiotic Low Fat Yogurt
Activia builds this yogurt around its Bifidus probiotic strain plus four additional live cultures. Activia markets the line for everyday digestive support alongside a mild vanilla flavor. The 4-count pack of 4 oz cups costs $2.99. Activia certifies the line Non-GMO Project Verified and gluten-free.
What we liked: We liked buyer reports that describe the cups as gentle on the stomach when eaten consistently. Reviewers say they feel better after adding the yogurt to a daily routine for a few weeks. The small cup size makes it easy to add on top of another meal.
About the Brand: Activia specializes in probiotic yogurt built around digestive health claims.
Availability: Activia keeps this pack in stock on Amazon as of this review, though supply stays limited at times. The 4-count pack costs $2.99.
Pros:
- Probiotic strain marketed for digestive support
- Mild vanilla flavor buyers describe as gentle
- Non-GMO Project Verified and gluten-free
Cons:
- Contains added sugar unlike several other picks on this list
- Smaller cup size than most competitors
- Availability stays limited at times
Recommendation: Choose this yogurt if a probiotic digestive angle matters more than a zero-sugar label.
| Spec | Detail |
| Brand | Activia |
| Pack Size | 4-count, 4 oz cups |
| Fat Content | Low Fat |
| Average Price | $2.99 USD |
| Where to Buy | Amazon |
9. Amazon Grocery Low Fat Plain Yogurt
Amazon Grocery packages this yogurt as an everyday grocery staple at a lower shelf price. Amazon Grocery lists the cup as a good source of protein and an excellent source of calcium. The 32 oz container costs $2.45. Amazon Grocery sources the recipe from cultured pasteurized lowfat milk.
What we liked: We liked the straightforward, no-frills approach to a plain low-fat yogurt at a budget price. Buyers say the container works well as a base for smoothies and overnight oats. The listing shows strong monthly sales, a sign of consistent repeat buyers.
About the Brand: Amazon Grocery sells everyday grocery staples, including dairy, at a lower shelf price.
Availability: Amazon Grocery keeps this container in stock on Amazon as of this review, though supply stays limited at times. The 32 oz container costs $2.45.
Pros:
- Budget-friendly price for a 32 oz tub
- Good source of protein and calcium
- Simple ingredient list without added flavors
Cons:
- Availability stays limited at times
- Fewer detailed reviews than national brands
- Plain flavor needs a mix-in for most tasters
Recommendation: Choose this yogurt if a plain, budget-friendly tub covers your daily needs.
| Spec | Detail |
| Brand | Amazon Grocery |
| Container Size | 32 oz |
| Fat Content | Low Fat |
| Average Price | $2.45 USD |
| Where to Buy | Amazon |
10. Two Good Vanilla Flavored Lower Sugar Yogurt
Two Good cultures this yogurt with 80 percent less sugar than average Greek yogurts. Two Good lists 13 grams of protein and 90 calories per serving in the 32 oz tub. The tub costs $7.29. Two Good holds Non-GMO Project Verified and Certified B Corporation status.
What we liked: We liked that reviewers call the lower-sugar formula genuinely delicious rather than a compromise. Buyers say the individual serving size stays convenient for a lunch bag or desk drawer. Fans note the low sugar and carb count fits well into a broader eating plan.
About the Brand: Two Good operates under Danone North America and markets a lower-sugar Greek yogurt line.
Availability: Two Good keeps this tub in stock on Amazon as of this review, though supply stays limited at times. The tub costs $7.29.
Pros:
- 80 percent less sugar than average Greek yogurts
- 13 grams of protein per serving
- Certified B Corporation and Non-GMO Project Verified
Cons:
- Higher price than most other picks on this list
- Availability stays limited at times
- Vanilla flavor tastes milder than a full-sugar version
Recommendation: Choose this yogurt if a lower-sugar flavored option matters more than price.
| Spec | Detail |
| Brand | Two Good |
| Tub Size | 32 oz |
| Protein | 13g per serving |
| Average Price | $7.29 USD |
| Where to Buy | Amazon |
What Should You Look for in Yogurt for the DASH Diet?
Yogurt for the DASH diet should center on protein and added sugar first. siggi's and FAGE both deliver a thick, high-protein plain yogurt with no added sugar, giving shoppers a clear comparison point. Flavored options like Oikos Triple Zero and Two Good still fit well. Both state zero or low added sugar directly on the label.
The right pick depends on how your household eats yogurt. A plain tub like siggi's or Chobani works for breakfast bowls, smoothies, and cooking. A flavored single-serve cup like Light + Fit or Oikos suits an on-the-go snack. Our full dash diet guide covers the eating pattern behind these choices.
Price on this list ranges from $1.11 to $7.49, and the gap reflects brand and fat content more than quality. Chobani and Amazon Grocery cost less because they sell a standard grocery cup or tub. FAGE and Two Good cost more because they carry a specialty formula or certification.
Choose a plain, high-protein yogurt first if added sugar is your main concern. Choose a flavored cup with a stated zero or low sugar claim for variety without losing DASH-friendly nutrition.
Frequently Asked Questions About Yogurt for the DASH Diet
What yogurt is good for the dash diet?
Plain, high-protein yogurt with no added sugar fits the DASH diet best. siggi's Icelandic Skyr and FAGE Total 2% both deliver this combination in a plain flavor.
Is greek yogurt good for dash diet?
Greek yogurt works well on the DASH diet because it packs more protein per serving than regular yogurt. Oikos Triple Zero and Chobani both offer Greek-style options with little to no added sugar.
Which yogurt brands work well for the dash diet?
siggi's and FAGE both sell a plain, high-protein yogurt with no added sugar. Oikos, Chobani, Stonyfield Organic, 365, Light + Fit, Activia, Amazon Grocery, and Two Good work well too through low-sugar and low-fat formulas.
Is flavored yogurt allowed on the dash diet?
Flavored yogurt fits the DASH diet when the label states zero or low added sugar. Oikos Triple Zero and Two Good both state a sugar reduction directly on the package.
What not to eat in dash diet?
The DASH diet generally limits foods high in sodium and added sugar. Many flavored yogurts contain that sugar in syrup or candy toppings. Choosing a plain or lower-sugar yogurt like the picks above avoids this issue.
Is yogurt good for dash diet dairy needs?
Yogurt covers a large share of the DASH diet's recommended low-fat dairy servings. A plain, high-protein tub like siggi's or FAGE covers this need without added sugar.
How much yogurt can you eat on the dash diet?
The DASH diet generally allows two to three servings of low-fat dairy each day, and yogurt counts toward that total. Most labeled servings on this list run between 4 oz and 8 oz.
Final Word
siggi's Icelandic Skyr Nonfat Yogurt, Plain earns the top spot. siggi's pairs 19 grams of protein with zero added sugar at $6.89 per tub. For a narrower need, Oikos, FAGE, Chobani, Stonyfield Organic, 365, Light + Fit, Activia, Amazon Grocery, and Two Good each fit well.
Whichever yogurt you choose, check the protein count, added sugar, and fat content against your routine before you buy. That comparison matters more for DASH compliance than brand loyalty or price alone.
