In addition to its health benefits, yogurt is one of the most versatile foods going. You can eat it as a snack, use it in drinks or dips, cook with it — the list goes on. No wonder per capita consumption among Americans rose 7 percent in 2020, according to the International Dairy Foods Association. But choosing a yogurt has gotten slightly more complex that deciding between peach and strawberry flavors. Today, grocery aisles are overrun with Greek, Icelandic, and Australian styles, and nondairy and other options. We spoke with nutritionists and other experts to break down the health differences between every yogurt you see at the supermarket.
What Are the Health Benefits of Yogurt?
Dairy-based yogurt is naturally rich in protein, and delivers up to 45 percent of the calcium you need in a day, according to the Academy of Nutrition and Dietetics. It is also a good source of potassium, which has been shown to help ease tension inside blood vessels, according to the American Heart Association, which can help lower blood pressure, perhaps explaining why a review published in April 2021 in the Journal of Dairy Science found that fermented milk products like yogurt may help lower high blood pressure. Because it is made using fermentation, all yogurt, dairy and nondairy, contains probiotics. These beneficial bacteria may help maintain or restore the healthy microorganisms in your digestive tract, and play a key role in your body’s immune response, according to the National Center for Complementary and Integrative Health. Making yogurt a regular part of your diet may also help with maintaining a healthy weight. A systematic review of 22 studies published in May 2016 in the International Journal of Obesity found that eating yogurt was associated with a lower body weight, less weight gain over time, and a smaller waist circumference compared with non–yogurt eaters. A study published in October 2017 in PLoS One even found that people who eat yogurt at least once a week were 18 percent less likely to develop gum disease. With all these benefits, it’s little wonder that research has found that eating yogurt regularly is associated with better diet quality in general.
How to Choose a Healthy Yogurt
Before choosing any yogurt, you should read the label, keeping in mind the 1-cup, or 8-ounce (oz), serving size recommended by the U.S. Department of Agriculture (USDA), says Janette Marsac, RDN, a New York-based registered dietitian with Forward in Heels. While probiotics labeling can be confusing, you can always look for the “Live and Active Cultures” seal from the International Dairy Foods Association, which indicates that dairy-based yogurts contain 100 million cultures or more per gram (g). In general, says Marsac, the more cultures in your yogurt, the better. Nondairy yogurts are also fermented, so they also contain live cultures, but the specific kinds and amounts may differ from dairy-based products, according to Today’s Dietitian. Aside from that, the biggest thing to look for are added sugars. Yogurt contains between 5 and 10 g per cup of natural sugar in the form of lactose, according to USDA data, but many companies add more, particularly to flavored yogurts or low-fat varieties. According to one U.K. survey published in September 2018 in BMJ Open, fruit and other flavored yogurts had even more added sugar than those designed for children, with a median count of around 12 g (the highest has 21 g!). For that reason, many nutritionists recommend sticking with plain yogurt and adding your own toppings for flavor. Just make sure to use portion control there as well — a study published in April 2016 the journal Appetite found that consumers tend to add an average of 13.6 g of sugar themselves, which is more than the total sugar content of most sweetened yogurts. Jam, surprisingly, was the topping that packed the most extra sugar in the study, even more so than sugar and honey. You can save on sugar by using fresh fruit, which has the added benefit of prebiotic fiber to fuel yogurt’s probiotics, according to a study published in January 2017 in Advances in Nutrition. Beyond those general guidelines, the following info should help you choose something healthy no matter what your preference.
Traditional Yogurt
Traditional yogurt is made by introducing “live cultures,” aka bacteria, to milk so they can convert the lactose, or sugars, into lactic acid (one reason some people with lactose intolerance can sometimes handle yogurt), Marsac says. It’s unstrained, and can be made from skim, 2 percent, or whole milk. While fat content is a personal preference, research has shown that whole-milk dairy may increase satiety and is associated with lower rates of obesity. Plus, a review published in September 2019 in Advances in Nutrition found that full-fat dairy products, and particularly yogurt, do not negatively impact insulin sensitivity, blood lipid profiles, or blood pressure, and may in fact protect against cardiovascular disease and type 2 diabetes.
Greek Yogurt
Greek yogurt is made by straining the traditional kind to remove whey, which makes it thicker and concentrates some nutrients. Greek yogurt typically has twice as much protein (around 15 g) as regular yogurt, says Carrie Lam, MD, with the Lam Clinic of Integrative Medicine in Tustin, California. Greek yogurt also strains the majority of lactose from the cow’s milk, leaving a thick, creamy texture behind that’s easier to digest than some other kinds, according to the National Dairy Council and the U.S. National Library of medicine. Greek yogurt is generally made from whole milk, but you can also find nonfat and 2 percent varieties.
Icelandic Yogurt
Also known as skyr, this traditional Icelandic fermented dairy product straddles the line between cheese and yogurt. It’s strained more so is thicker and even more protein-packed than Greek yogurt, with around 20 g per cup, and little added fat (traditionally, skyr is made with skim milk) or sugar, according to Cook’s Illustrated. The taste is described as milder than Greek yogurt, and it has naturally low levels of sugar and lactose, says Diana Gariglio-Clelland, RD, CDCES, a Washington state–based registered dietitian with Next Luxury. You can find Icelandic yogurt in the United States marketed under brands such as Siggi’s, Smari, and Icelandic Provisions.
Australian Yogurt
This unstrained yogurt tends to be creamy but not thick, and rich, like a high-protein dessert. It’s made with skim milk and cream, or sometimes simply with whole milk, and cooked slower and longer than other kinds. The brand Wallaby says that the smooth texture (you won’t be able to stand a spoon in this kind of yogurt, for example) and mild taste are a result of a slow culturing process. Noosa Yoghurt, another brand made (and spelled) in the Australian style, is 150 calories for 4.5 oz, depending on the flavor. Because these tend to be sweeter and have less protein, they’re a good option for a healthier dessert.
French Yogurt
This style is made by a technique known as “pot set,” in which whole milk and live cultures are combined in individual pots and left to ferment for up to eight hours. It’s not strained, so it retains some of its sweetness (and lactose) but is thicker than other unstrained yogurts, like Australian kinds. French yogurt pots tend to be slightly smaller than other varieties, and so may have the advantage of built-in potion control. The brand Oui by Yoplait, for instance, is 160 calories per 5-oz cup.
Nondairy Yogurt
Vegan yogurt may sound healthy, but the nutritional profile of these can vary widely depending on whether they’re made of soy, oat milk, coconut milk, or other bases. An analysis published in February 2021 in the journal Foods found that of six different plant-based yogurt-like products, which included those made of soy, coconut, cashew, almond, and hemp, none had a protein content comparable to dairy. Soy had the highest protein count, with 4.6 g per 100-g serving. Similarly, plant-based yogurts tend to vary a lot in micronutrients like calcium and vitamin D, and often have to be fortified with those, notes Today’s Dietitian. The result is a more processed product that may contain added sugars, flavors, and thickeners, says Gariglio-Clelland. They are fermented, and so contain probiotics, although the specific cultures in nondairy yogurts may not be the same as those in dairy yogurt.
