How Much Sugar Is in Greek Yogurt?
Plain Greek yogurt has about 6 g of natural milk sugar per container — but flavoured versions can carry 15–20 g of added sugar on top.
in 1 container plain, non-fat (170 g) · about 1.4 teaspoons
- Per serving
- 6 g
- Per 100 g
- 3.6 g
- Type
- Natural sugar
- In teaspoons
- ≈ 1.4 tsp
Fine in a portion — worth keeping an eye on.
A container of plain Greek yogurt has about 6 g of sugar — natural lactose, not added — plus around 17 g of protein that keeps you full. It's one of the best low-sugar breakfasts there is.
The switch happens with flavoured tubs: 'fruit on the bottom', vanilla, and honey versions often add 15–20 g of sugar on top of the natural 6 g. Buy plain and sweeten it yourself with berries — you control the sugar and usually add far less.
Lower-sugar swaps
- Buy plain and add your own fruit instead of pre-flavoured tubs
- Stir in cinnamon or vanilla extract for flavour without sugar
Frequently asked questions
- Why does flavoured yogurt have so much more sugar?
- The base yogurt only has natural lactose (~6 g), but flavoured versions add 15–20 g of sugar through fruit syrups and sweeteners. Buying plain and adding fruit is the fix.
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Sugar values from USDA FoodData Central; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-07-21.