The 6 Low-Sugar Dairy Foods You Should Be Eating, According to Dietitians

If you’ve ever eaten a spoonful of flavored yogurt, you know just how sweet it can be.

Most dairy products contain some sugar because lactose—aka milk sugar—is a sugar. However, naturally occurring lactose is considered a natural sugar. But some varieties of dairy products—yogurts, ice cream, kefir, cottage cheese—might also contain added sugars if they’re flavored. After all, sweetened dairy products are one of the top sources of added sugar in our diet.

If you’re looking to reduce your intake of added sugar, you don’t have to give up dairy. Instead, opt for unsweetened dairy foods that are free of added sugar. That way you’ll get all of the protein and bone-fortifying and muscle-growing nutrients minus the sweet stuff. Here are six dairy foods that are low in sugar—and delicious ideas for incorporating them into your routine.

Health Benefits of Dairy 

Most dairy products contain all three macronutrients: protein, carbohydrates and fat. Protein in dairy is important for growth, immunity, tissue repair and hormone production. Studies show that regularly consuming dairy products positively impacts muscle mass in middle-aged and older adults. That’s especially important because muscle mass declines with age, which is linked to reduced physical function.

Dairy also provides many essential vitamins and minerals. “Dairy is a fantastic source of micronutrients that support bone health, including calcium, vitamin D and phosphorus,” says Kerry Conlon, M.S., RD, a dietitian specializing in gastrointestinal diseases and disorders.

Another standout micronutrient in dairy? Potassium. “Potassium found in dairy products supports heart health, adequate hydration and fluid balance and helps prevent hypertension, stroke and kidney stones. Low potassium intake may contribute to impaired glucose tolerance and increase the risk of developing type 2 diabetes,” says Eliza Whitaker, M.S., RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights.

There’s a lot of internet chatter claiming that dairy is inflammatory, with recommendations to avoid it. However, there’s evidence that eating dairy may help reduce inflammation. “The only reason one should avoid dairy is if they have a milk protein allergy or lactose intolerance, and even people with lactose intolerance can still enjoy some dairy products,” says Conlon.

Low-Sugar Dairy Foods You Should Be Eating

1. Plain Greek Yogurt

Nonfat or low-fat plain strained Greek-style yogurts are high in protein and are lower in saturated fat. “It’s a great substitute for sour cream and can easily be added to a variety of meals and snacks to increase protein and calcium intake,” Whitaker says.

What’s more, yogurt contains probiotics that support gut health. “Probiotics can help reduce inflammation and bloating and promote regular bowel movements,” says Conlon.

Research suggests that consuming yogurt and other fermented milk products is associated with a reduced risk of colorectal cancer, breast cancer and type 2 diabetes, along with improved bone, gastrointestinal and cardiovascular health.

One container (150 grams) of unsweetened nonfat plain Greek yogurt contains 5 grams of natural sugar and 15 grams of protein. Rather than buying a flavored yogurt, mix in your favorite fresh fruit at home for added fiber and vitamins, like we do in our Greek Yogurt with Strawberries.

2. Kefir

It’s time to pour yourself a glass of this probiotic sip. “Kefir is a nutrient-dense, fermented dairy product offering several scientifically backed health benefits,” says Julia Trifan, M.S., RD, a research dietitian at Children's Hospital Los Angeles.

Kefir is rich in probiotics and also has anti-inflammatory properties. According to research, kefir can reduce the production of several proinflammatory proteins in the body, helping decrease inflammation and reduce the risk of complications from viruses, Trifan explains.

One cup of plain kefir contains 7 grams of natural sugar and 10 grams of protein. Try it by itself or use it as the base of a smoothie, like in this Raspberry-Kefir Power Smoothie.

3. Cottage Cheese

It’s trending. It’s delicious. And it can be used in many unique ways. “Another versatile, low-sugar dairy product is cottage cheese,” says Whitaker. One cup of low-fat cottage cheese contains 9 grams of natural sugar and 24 grams of protein.

Protein is used in the body for muscle building and maintenance, as well as enzyme and hormone production, proper immune system function, and fluid and electrolyte balance. “It’s also satiating and can leave you feeling full for longer. Plus, increasing protein intake above the recommended daily allowance may be beneficial for maintaining a healthy weight,” Whitaker adds. Here’s how to calculate how much protein you need to eat every day.

Try our Cottage Cheese Snack Jar with Fruit or this Light & Airy Whipped Cottage Cheese.

4. Milk

Milk is one of the most nutrient-dense and balanced foods there is. It contains protein, carbohydrates and dietary fat. (Unless you buy skim milk, of course.)

One 8-ounce glass of 1% milk provides about 8 grams of protein and 12 grams of sugar and provides both calcium and vitamin D.

While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk.

5. Ricotta Cheese

Ricotta cheese is naturally low in sugar, making it a great choice for those looking to reduce their sugar intake while still enjoying rich and creamy textures.

Ricotta cheese is made from whey, the liquid by-product of cheese production, so it only has small amounts of lactose, the natural sugar found in milk. Ricotta is also packed with high-quality protein and calcium. One ½-cup serving of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugar.

Incorporating ricotta into your diet can enhance both sweet and savory dishes, adding nutritional value without the extra sugar. A good recipe to start with is our Lemon-Berry Ricotta Toast.  

6. Hard Cheeses

Hard cheeses like Cheddar, Swiss and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly. They undergo a longer aging process that breaks down most of their lactose. This not only may make them suitable for individuals with lactose intolerance, but it also makes them lower in sugar. A 1-ounce (about ¼ cup grated) serving of Parmesan contains 8 grams of protein and 0 grams of sugar.

Hard cheeses also provide protein and calcium, along with other essential nutrients like phosphorus and vitamin A. They make a great addition to many meals and can be added to fruit or crackers to make a balanced snack. 

The Bottom Line

Dairy products are a great source of protein, calcium, vitamin D and other nutrients. While dairy contains lactose, a sugar naturally found in milk, you can easily find low-sugar dairy products to incorporate into meals and snacks. Enjoy plain varieties of strained Greek-style yogurt, cottage cheese, kefir, ricotta, milk and hard cheeses. Then, read up on the health benefits of eating dairy every day.