The #1 Dairy for Weight Loss, According to Dietitians

Despite what diet culture may have you believe, lasting weight loss isn’t about quick fixes. It’s about making sustainable, long-term choices to support your health goals. And choosing nutrient-dense foods, including dairy, can play a pivotal role. 

While all dairy can fit into a balanced diet, some options are more supportive of weight management than others. What is the No. 1 dairy food for weight loss? We asked nutrition experts. Here’s what they told us.

The Best Dairy for Weight Loss

When it comes to dairy, Greek yogurt tops the list for its impressive nutrient profile and potential weight-loss benefits. So, it’s an all-star choice for anyone looking to shed a few pounds.

High in Protein

Greek yogurt is a nutrition powerhouse with 15 grams of protein per 5.3-ounce container, depending on the brand. “One of the key advantages of Greek yogurt is its high protein content, which plays a critical role in promoting satiety, helping you feel fuller for longer periods,” says Crystal Orozco, RDN, a Latina registered dietitian and owner of Vida Nutrition Consulting. “This makes it a great snack choice for those looking to manage their weight or control their appetite.” 

Sheila Patterson, RD, CDCES, a registered dietitian and certified diabetes educator, points to one especially convincing study that compared the impact of several dairy products on appetite, satiety and blood sugar. “Researchers found that adults who consumed Greek yogurt as a snack about two hours before a meal experienced reduced levels of ghrelin, a hormone that signals hunger, and reported reduced appetite after the meal,” she says. In fact, yogurt was so effective that it reduced appetite better than skim milk, whole milk or cheese. 

Low in Calories

Whether it’s nonfat, low-fat or full-fat, Greek yogurt is a calorie bargain. At the low end of the spectrum, nonfat Greek yogurt contains a mere 90 calories per 5.3-ounce container. But even whole Greek yogurt only has around 140 calories per 5.3-ounces.

If you’re worried about fat, you don’t have to be, says dietitian Katrina Cox, M.S., RD. “Historically it has been recommended to consume low-fat over full-fat dairy, with the assumption that low-fat is better for weight loss, although there is little research to support this,” she explains. In fact, research reveals that full-fat dairy products don’t promote weight gain, and they won’t harm your heart health either. 

That said, some brands do contain added sugar. Patterson suggests looking for brands with less than 10 grams of added sugar per serving. Or, skip added-sugar varieties and add a touch of honey, maple syrup or vanilla extract for even less sugar.

Rich in Probiotics

Research suggests that gut health may play a role in weight management.  And Greek yogurt is a rich source of probiotics, live bacteria that help support a healthy gut. “There have been a number of studies to support that adding probiotics to your weight-loss plan can lead to reduction in BMI, body weight and visceral fat,” says Cox. “These studies primarily focused on Lactobacillus and Bifidobacterium strains, which are commonly found in dairy products such as yogurt or kefir.”

Versatile and Filling

Greek yogurt’s creamy texture and versatility make it a perfect addition to your favorite dishes. You probably already know it’s a great way to pump up the protein in smoothies and parfaits. But it’s also a fantastic substitute for higher-calorie ingredients like sour cream or mayonnaise in salads and sauces. Try it in our Greek Yogurt Tuna Salad or Greek Yogurt Chicken Salad with Wild Rice for lunch, or this Creamy Lemon Pasta with Shrimp for a satisfying dinner.  

Other Strategies for Weight Loss

While Greek yogurt is a great weight-loss option, it’s also important to consider the bigger picture. Here are some other strategies to support your weight-management goals.

• Focus on Fiber. Fill your plate with fiber-rich fruits, veggies, whole grains, nuts and seeds. These foods “can help slow digestion, promote fullness and provide essential micronutrients,” says Patterson. This 30-Day High-Fiber, Anti-Inflammatory Meal Plan for Weight Loss is filled with ideas to get you started. 
• Prioritize Protein at Every Meal. Including a lean protein at each meal can help keep you feeling full longer, support muscle health and provide steady energy throughout the day. Chicken, fish, lean beef, beans, lentils and tofu are all great picks.
• Keep an Eye on Portion Size. Even healthy foods can lead to weight gain if serving sizes are too generous. Tools like measuring cups, food scales or portion-controlled containers are an excellent way to keep portion sizes in check, says Orozco. “A simple rule of thumb I like to teach is using a 9-inch plate or smaller bowls during meals, which can naturally help limit portion sizes and reduce overall caloric intake.”
• Take Your Time. Eating slowly gives your body a chance to recognize you’re full before you reach for more. “I advise clients to wait at least 20 minutes before considering a second serving, as it takes time for the brain to fully register satiety,” says Orozco. “This mindful eating practice can help in curbing overeating and supporting healthy weight-loss goals.”

The Bottom Line

When it comes to weight loss, Greek yogurt is a top pick! It’s high in protein, low in calories, and filled with gut-supporting probiotics. Plus, it’s versatile and filling, making it a win for breakfast, lunch, dinner and snacks. So, grab a spoon and dig in!

For more inspiration, try these delicious healthy yogurt recipes!