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FYI: You don't have to *totally* avoid the flavored options.

Ever scarfed down a cup of yogurt assuming that it'd be a healthy breakfast option, only to catch a glimpse at the nutrition label and realize that it contains as much sugar as your favorite candy bar? Rough.

Believe it or not, tasty low-sugar yogurts do exist. To find them, start checking the ingredients list, says Chesney Blue, a registered dietician nutritionist (RDN) in New Jersey. "Looking at the ingredients in yogurt may be beneficial if you are diabetic and monitoring your carbohydrate intake for better blood sugar management, for weight management, or for other wellness goals," she says. Opting for lower-sugar yogurts can also help you avoid the dreaded post-breakfast sugar crash.

Though there's no industry standard of how much sugar you should have in your yogurt, Blue says that the Dietary Guidelines for Americans recommend no more than 10 percent of your daily caloric needs should come from 'added sugars.' That means that if you're consuming 2,000 calories a day, 200 calories of that can come from added sugar, though it'll depend on the person. Blue suggests looking for something with 10 grams of added sugar or less per serving. "It’s the added sugar you want to consume in moderation or reduce, to avoid increased inflammation in your body," she explains.

When shopping for for low-sugar yogurts, a good place to start is avoiding fruit-on-the-bottom or candy-topped yogurts, says Blue. One option you can't go wrong with is plain yogurt, adds dietitian Erin Coffield, RDN. "First, whether you like low-fat, whole milk, Greek or Icelandic, any plain unflavored yogurt will contain zero added sugar," she says.

Greek yogurt and Icelandic yogurts also pack more protein, which promotes fullness and satiety. You'll get some natural sugar in them, but nothing else. (Depending on how it's strained, these yogurts can contain anywhere from three to 13 grams of natural sugar.)

Ready to dig into some creamy goodness? Keep these low-sugar yogurts in mind the next time you hit the dairy aisle.

Blue calls this option a "game-changer." It's tasty without completely throwing you off your health goals." This yogurt uses natural sweeteners such as stevia leaf and monk fruit for its sweetener, so it has 0 grams of added sugars," says Blue. 

Per serving: 120 calories, 2.5 g fat (1.5 g sat), 12 g carbs, 6 g sugar, 55 mg sodium, 3 g fiber, 15 g protein

If you're looking for a great plant-based option, Blue says to go with Oatly. "It’s hard to find plant-based yogurts with less sugar, since sugar is used to better flavor of the product when dairy isn’t used," says Blue. But Oatly’s Plain Oatgurt is a plant-based yogurt you can't pass up, especially if you're a fan of oat milk.

Per serving: 160 calories, 8 g fat (1 g sat), 19 g carbs, 6 g sugar, 10 mg sodium, 1 g fiber, 3 g protein

Blue likes that this yogurt saves calories by using stevia as a sweetener instead of adding on extra sugar. The peachy taste makes this yogurt yummy on its own, but it's also delicious paired with fruit.  

Per serving: 90 calories, 0 g fat (0 g sat), 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein

Though this brand uses the artificial sweetener sucralose for taste, Blue recommends this as a good low-sugar yogurt option. It's creamy and filling, without being a total calorie bomb. The yogurt is only 80 calories per serving and contains less than 8 grams of sugar.  

Per serving: 80 calories, 0 g fat (0 g sat), 8 g carbs, 7 g sugar, 45 mg sodium, 0 g fiber, 12 g protein

“I’m pro any plain yogurt,” says Coffield, who personally loves the Fage brand. Since this pick contains a little fat, it's extra creamy and satisfying (and, yes, still low in sugar).

Per serving: 160 calories, 4.5 g fat (3 g sat), 7 g carbs, 7 g sugar, 75 mg sodium, 0 g fiber, 23 g protein

This vegan yogurt option is made with coconut milk, which makes it another solid plant-based choice, says Blue. Though the yogurt does add in some sugar for sweetness, it doesn't go above 10 grams. 

Per serving: 130 calories, 7 g fat (6 g sat), 25 g carbs, 10 g sugar, 35 mg sodium, 2 g fiber, >1 g protein

Because of their straining process, Icelandic yogurts like Siggi's tend to contain the least natural milk sugar (lactose), says Coffield. This way, you can afford to add some natural sweetness from fruit or honey without driving the sugar count up too high.

Per serving: 90 calories, 0 g fat (0 g sat), 6 g carbs, 4 g sugar, 55 mg sodium, 0 g fiber, 16 g protein

Though not as low in sugar as Icelandic yogurt, Coffield also recommends this popular lower-sugar option from Chobani. It offers just enough flavor (the vanilla with a hint of cinnamon is the best!), without racking up loads of sugar.

Per serving: 120 calories, 2.5 g fat (1.5 g sat), 11 g carbs, 9 g sugar, 55 mg sodium, 0 g fiber, 12 g protein

This plain, fat-free Greek yogurt might be tart, but it plays well with other flavors. 

“I prefer savory flavors, so I often mix it with za’atar or everything bagel seasoning and scoop it up with whole-grain pita or cut-up veggies,” says Coffield.

Per serving: 90 calories, 0 g fat (0 g sat), 7 g carbs, 5 g sugar, 60 mg sodium, 0 g fiber, 15 g protein

Sure, fresh fruit is the ideal yogurt mix-in, but a trip to the farmer’s market isn’t always possible when sweet cravings strike. 

When she's on-the-go, Coffield sometimes turns to flavored yogurts. "One of my recent favorites is this fat-free orange and ginger Icelandic-style yogurt." For a flavored pick, it keeps sugar reasonable.

Per serving: 110 calories, 0 g fat (0 g sat), 12 g carbs, 9 g sugar, 55 mg sodium, 0 g fiber, 15 g protein

For a high-protein, low-sugar snack, Coffield recommends this Greek yogurt, which earns its "triple zero" title because it’s entirely free of fat, added sugar, and artificial sweeteners.

Unlike many yogurts, this one also contains some fiber.

Per serving: 100 calories, 0 g fat (0 g sat), 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein

For a thick, farm-fresh yogurt, grab this pick from Maple Hill. It's not only organic and unsweetened, but the milk is made from grass-fed cows, and won't contain any additives or antibiotics that you don't want in your yogurt parfait. 

Per serving: 170 calories, 10 g fat (7 g sat), 11 g carbs, 11 g sugar, 110 mg sodium, 0 g fiber, 8 g protein