Looking to shed some pounds while keeping your digestive system in top shape? Yogurt could be a simple solution. Nutrition expert and personal trainer Mary Sabat MS, RDN, LD suggests that certain yogurt brands are rich in probiotics, protein, and healthy fats, which aid in digestion, boost metabolism, and potentially decrease bloating. Whether you’re planning meals in advance or need a quick, easy snack, here are six yogurt brands Sabat recommends for those aiming to control their weight and improve their internal well-being.

Fage Total 0% Greek Yogurt

Nutrition: per serving 1 container

Calories: 80

Fat:  0g (Saturated fat:  0g)

Sodium: 55mg

Carbs: 5g (Fiber: 0g , Sugar: 5g)

Protein:  16g

Fage Total 0% Greek Yogurt is exceptionally high in protein and free of added sugars. Sabat mentions, “The protein helps keep you fuller for longer, stabilizes blood sugar levels, and aids in muscle maintenance, crucial for fat burning.”

Oikos Triple Zero

Nutrition: per serving for plain ¾ cup

Calories: 100

Fat:  0g (Saturated fat:  0g)

Sodium: 60mg

Carbs: 7g (Fiber: 0g , Sugar: 7g)

Protein:  18g

Oikos Triple Zero uses stevia as a sweetener instead of added sugars, which gets Sabat’s approval. “It also includes fiber, promoting digestion and fullness, making it a wise option for reducing visceral fat,” she notes.

Siggi’s Skyr (0% or 2%)

Nutrition: per serving 1 5.3 oz

Calories: 90

Fat:  0g (Saturated fat:  0g)

Sodium: 55mg

Carbs: 6g (Fiber: 0g , Sugar: 4g)

Protein:  16g

Siggi’s Skyr (0% or 2%) plain yogurt is made with one ingredient–cultured pasteurized Skim Milk and is an Icelandic-style yogurt that’s thicker and higher in protein (14–17g per serving). “Siggi’s is known for minimal ingredients, very low sugar, and no artificial additives, which supports both gut health and fat metabolism,” says Sabat.

Chobani Zero Sugar

Nutrition: per serving for Toasted Coconut Vanilla 5.3 oz

Calories: 60

Fat:  0g (Saturated fat:  0g)

Sodium: 70mg

Carbs: 5g (Fiber: 0g , Sugar: 0g)

Protein:  12g

“With 0g of added sugar and about 12g protein per serving, Chobani Zero Sugar curbs cravings without spiking blood sugar,” says Sabat. “It’s a good swap for those who want a flavored yogurt but need to stay on track for fat loss.”

Two Good Yogurt (by Danone

Nutrition: per serving for Blueberry 1 cup

Calories: 80

Fat:  2g (Saturated fat:  1g)

Sodium: 35mg

Carbs: 3g (Fiber: 0g , Sugar: 2g)

Protein:  12g

Two Good Yogurt (by Danone) only has 2g of total sugar and 12g of protein per serving. ” It’s strained to remove most of the sugar, which makes it lower in carbs than typical yogurts, supporting fat loss while still providing beneficial probiotics,” says Sabat.

Wallaby Organic Greek Yogurt (Plain)

Nutrition: per serving ¾ cup

Calories: 160

Fat:  8g (Saturated fat:  5g)

Sodium: 60mg

Carbs: 8g (Fiber: 0g , Sugar: 5g)

Protein:  15g

Wallaby Organic Greek Yogurt (Plain) is crafted from simple, clean ingredients, is USDA certified organic and packed with protein. “Organic and grass-fed options like Wallaby provide better omega-3 to omega-6 ratios, which help reduce inflammation—a key factor in belly fat storage,” says Sabat. “It’s rich in probiotics and protein, making it excellent for gut and metabolic health.”

Heather Newgen