Quick answer
For yogurt, compare protein, added sugar, fat level, serving size, texture, and dairy tolerance. Plain Greek yogurt often provides more protein with little or no added sugar, but a whole-milk, lactose-free, or non-dairy option may feel better for a particular person. The nutrition label is a starting point, not a medical ranking.
Yogurt comparison
| Product | Serving | Calories | Protein | Fat | Carbs | Fiber | Sugar / added | Sodium | Type |
|---|---|---|---|---|---|---|---|---|---|
| FAGE Total 0% Plain | 170g | 80 | 16g | 0g | 5g | 0g | 5g / 0g | 55mg | Plain nonfat Greek |
| FAGE Total 2% Plain | 170g | 100 | 15g | 3g (2g sat) | 5g | 0g | 5g / 0g | 50mg | Low-fat Greek |
| FAGE Total 5% Plain | 170g | 140 | 14g | 8g (5g sat) | 5g | 0g | 5g / 0g | 55mg | Whole-milk Greek |
| Oikos Pro Plain | 170g | 160 | 25g | 3.5g (3g sat) | 6g | 0g | 4g / 0g | 60mg | Higher-protein Greek |
| FAGE BestSelf Plain 0% Lactose Free | 150g | 80 | 16g | 0g | 5g | 0g | 5g / 0g | 55mg | Lactose-free dairy |
| Yoplait Original Strawberry | 6 oz | 140 | 5g | 1.5g (1g sat) | 26g | 0g | 18g / 13g | 85mg | Traditional sweetened yogurt |
| Kite Hill Plain Unsweetened Greek-Style | 150g | 130 | 15g | 6g (0.5g sat) | 5g | 1g | 0g / 0g | 150mg | Non-dairy Greek-style |
Plain versus flavored
Plain yogurt gives you control over sweetness and toppings. Flavored yogurt can be more appealing when appetite is low, but added sugar and protein vary widely. A traditional sweetened yogurt can still fit; it simply serves a different nutrition role than a protein-dense plain Greek yogurt.
Protein differences
Straining and added milk proteins can raise the protein content substantially. Higher protein can help make a small portion more substantial, but a very thick 20 to 25 gram protein yogurt may also feel more filling than a lighter option.
Fat level and texture
Nonfat, low-fat, and whole-milk Greek yogurts can have similar protein while feeling very different in richness. Some people may prefer the creamier texture of higher-fat yogurt; others may feel better with a lower-fat version or smaller portion.
Lactose-free and non-dairy are different
Lactose-free Greek yogurt is still dairy and contains milk proteins. Non-dairy yogurt uses plant ingredients instead. Both can be useful options, but neither category is automatically easier for every person.
Related guides and categories
Sources and verification
How sources were checked: Branded rows are based on current manufacturer nutrition pages or current official retailer listings available during the August 9, 2026 review. Product formulas, labels, package sizes, prices, and store availability can change. Check the current package or store listing before buying.
- FAGE Total 0%
- FAGE Total 2%
- FAGE Total 5%
- Oikos Pro Plain
- FAGE BestSelf Plain 0% Lactose Free
- Yoplait Original Strawberry
- Kite Hill Greek-Style Yogurt
No product on this page is described as personally tested. Comparisons are based on current labels, ingredients, serving size, and GLP-1 Food Map methodology.
Individual tolerance varies. This page provides general educational information, not medical advice or a statement that any product is approved for your personal needs. If symptoms are severe, persistent, worsening, or concerning, speak with a clinician.