Yogurt is full of probiotics and high in the mineral calcium that many Americans don’t get enough of. Depending on the type of yogurt you choose, yogurt is also a good source of protein. This makes yogurt excellent for gut, bone, immune and muscle health. Most yogurt is packed with nutritional benefits and is a convenient food to enjoy in sweet and savory dishes.
That said, some types of yogurt are low in protein, calcium, and vitamin D and high in added sugars, which is worth considering when thinking about yogurt’s health impacts.
With so many different yogurt options, it can be confusing to know which one is best for your health. The yogurt aisle has become overwhelming for many people, but it doesn’t have to be.
Here are the best yogurts for your health, rated based on popular products on the market and the nutritional makeup of each type of yogurt.
Kefir is a drinkable fermented milk product that tops the charts nutritionally. It has more than twice the probiotic strains of most other yogurts, with 12 live, active cultures. Plus, it’s much higher in vitamin D and calcium than most other yogurts. Each serving has about 2030% of the Daily Value (DV) of each. This is especially valuable since most Americans do not consume enough of these nutrients. Plus, each serving has about 10 grams of protein.
Even for people who are lactose intolerant, kefir is a viable option, as the straining process removes about 99% of the lactose.
In terms of flavor, kefir has a spicier taste than most other yogurts, so it may take some getting used to if you usually have traditional yogurt. Because it’s liquid, it’s great for making salad dressings or using as a liquid base for smoothies.
Icelandic skyr is notable for its high protein content, making it ideal for those who want to support muscle recovery after a hard workout or want to promote satiety. The high protein content is thanks to the straining process that removes the extra whey. You can find Icelandic skyr in fat-free, low-fat, and whole milk options. Higher fat options will generally be creamier and promote greater satiety.
The downside to Icelandic skyr is that it’s lower in calcium, with most options containing around 10% of the DV per serving.
Icelandic skyr is another tangy, nearly lactose-free yogurt, but unlike kefir, it’s very thick, so its uses are different. Most people enjoy Icelandic skyr yogurt on its own or mixed with fruit, granola, and nuts.
Greek yogurt has a similar nutritional profile to Icelandic skyr, so it shares similar benefits and drawbacks. It has minimal lactose, about 10% DV of calcium, a few probiotic strains, and is a great source of protein.
However, Greek yogurt generally has a little less protein than Icelandic skyr because it is placed a little less. As a result, the texture of Greek yogurts is slightly thinner than Icelandic skyr, but it is still a thick yogurt option with a tangy flavor.
Greek yogurt has varying fat content, so choose what you prefer. Fat content mainly affects its creaminess and calorie content, but keep in mind that some fats can help keep you fuller for longer.
Unlike Icelandic skyr or Greek yogurt, Australian-style yogurt doesn’t have a strain like traditional yogurt. However, it is creamier than traditional yogurt. Popular Australian-style yogurt brand Noosaa achieves this creaminess by using whole milk, while other brands may slow-cook it for added creaminess without straining.
This type of yogurt is usually lower in protein than Greek or Icelandic skyr because it is not strained, but the exact protein content depends on the brand. It’s still a good source of probiotics and calcium, making it a super nutritious yogurt option.
When it comes to dairy-free yogurt, soy milk yogurt is the most nutrient-dense. That’s because it’s made with soy milk, which is a good source of protein and calcium. As a result, the calcium and protein content of soy milk yogurt is comparable to dairy yogurt. It is also lactose free and low in cholesterol. On the plus side, soy milk yogurt typically has a couple grams of fiber and almost no saturated fat.
While you can easily find dairy yogurt without added sugar, this is more of a challenge when it comes to soy yogurt. Even the plain varieties usually have a few grams of added sugar to help with the fermentation process, since soybeans have hardly any natural sugars.
As other types of yogurt have become more accessible, traditional yogurt has fallen out of favor. However, it still has nutritional value.
Traditional yogurt is a good source of probiotics and calcium. It has a little more lactose than the strained varieties, but the probiotics help you digest the lactose, so people with mild lactose intolerance can often tolerate plain yogurt just fine.
The biggest downside is that traditional yogurt is much lower in protein than other dairy options, with only about 58 grams per serving. By comparison, most Greek or Icelandic skyr yogurt has 1216 grams of protein per serving.
Because traditional yogurt is not strained, it has a thinner consistency and is less tangy than strained yogurt varieties. If you like traditional yogurt but want more protein, you can always add nuts, chia seeds, or high-protein granola.
Like other yogurts, coconut yogurt has its pros and cons. The biggest downside to most coconut milk yogurts is that they have less protein. Since many people love yogurt for its protein content, the lack of protein in coconut milk yogurt is worth noting. However, some brands offer coconut yogurt with added protein.
Coconut milk yogurt is also higher in saturated fat. That’s because coconut is one of several plant sources of saturated fat. That said, some studies suggest that the saturated fat in coconut doesn’t raise cholesterol like animal sources tend to do.
Unlike dairy yogurt, coconut milk yogurt has a few grams of fiber. Plus, it can be fortified with calcium and vitamin D and is low in sugar. It also usually has probiotics just like other yogurts on this list.
Cashew-based yogurt has recently gained ground as a dairy-free yogurt option. It is made by mixing cashews with water to make a cashew milk, adding live active cultures and letting it ferment.
This type of yogurt doesn’t rank high on the list nutritionally because it’s relatively low in protein, calcium, and vitamin D. It’s also low in carbohydrates unless you buy a sweetened variety, in which case it will increase the carb and sugar content. added The Dietary Guidelines for Americans recommends limiting added sugars to no more than 10% of total calorie intake, so it’s preferable to get carbs from natural sugars like those found in dairy yogurt.
The biggest nutritional benefit of cashew yogurt is that it is a great source of unsaturated fat thanks to the cashews. Unsaturated fats can help lower cholesterol levels, which lowers the risk of heart disease and stroke. Additionally, cashew yogurt typically contains beneficial probiotics.
Most, but not all, yogurts have probiotics. Live active cultures are a necessary part of the fermentation process used to make any type of yogurt, but if the yogurt is treated with heat after fermentation, the microbes will die and provide no health benefits. You can check the label to see what, if any, live active cultures are present.
Probiotics are a key component to look for in yogurt because they can support immune health, help control digestive issues like diarrhea or inflammatory bowel disease (IBD), potentially help lower cholesterol, and more.
Most of these benefits are related to the impact of probiotics on the gut microbiome, the community of beneficial bacteria that live in your digestive tract. Your gut microbiome affects many facets of health, including brain health, immune health, inflammation, and more.
Here are some things to keep in mind when buying yogurt:
- Added sugars: The easiest way to reduce added sugar is to eat plain yogurt, but not everyone enjoys the taste, especially if you use it in a sweet dish. You can find some yogurts that use non-caloric sweeteners like sucralose or stevia instead of sugar. If you prefer the taste of regular sugar but want to be mindful of your added sugar intake, opt for options with less sugar. Just be sure to check the nutrition label.
- Fat content: Dairy yogurt is available in fat-free, low-fat, or fat-free varieties. The fat in dairy yogurt is mostly saturated fat, which is generally not good for heart health. However, studies have found that whole yogurt has no harmful effects on cardiometabolic health and may even protect against cardiovascular disease and type 2 diabetes. Consider choosing a yogurt with a fat content that aligns with your taste preferences. The higher the fat, the creamier.
- Protein content: More protein usually means it will keep you fuller for longer, which is helpful when you’re relying on yogurt for breakfast or a mid-afternoon snack. High protein content is also helpful if you use yogurt as a post-workout refueling snack.
- Lactose content: Some yogurts say they are compatible with lactose intolerance on their label. Kefir, Icelandic skyr yogurt, Greek yogurt, and dairy-free yogurts are best for lactose intolerance.
When you think of yogurt, you might only think of eating it plain or with some granola, but there are lots of creative and fun ways to add yogurt to your diet. Here are some ideas:
- Use plain yogurt to make salad dressing
- Swap sour cream for plain Greek yogurt in tacos or burrito bowls
- Add the yogurt to the smoothies
- Put oatmeal or chia pudding with yogurt
- Make frozen yogurt bars by freezing yogurt with fruit
- Make a marinade for the meat with natural yogurt
Not all yogurts are created equal, so it pays to consider your health needs and taste preferences when deciding which type of yogurt to buy. Kefir, Greek yogurt, and Icelandic skyr tend to be higher in protein and more acidic, while soy yogurt, coconut milk yogurt, and cashew yogurt appeal to plant-based eaters.
Most yogurts are a great source of probiotics, so if your goal is to support your gut microbiome, you really can’t go wrong. Enjoy yogurt on its own, in a smoothie or use simple varieties to make dressings and dressings.
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