Yogurt’s many benefits have been well documented. It may be a good source of protein, and it contains nutrients like calcium, zinc, B and vitamins, as well as gut-friendly probiotics. According to research published in June 2021 in the Saudi Journal of Biological Sciences, preliminary epidemiological studies suggest that eating yogurt may help improve clinical outcomes in COVID-19 cases.
Aside from its health benefits, yogurt is a very versatile food. It’s great as a snack, in drinks or dips, and in cooking. That’s why the International Dairy Foods Association predicts a 7% increase in per capita consumption in 2020.
But picking a yogurt is now more difficult than picking between peach and strawberry. Today’s grocery aisles are flooded with Greek, Icelandic, and Australian options. We talked to nutritionists and other experts about the health benefits of each yogurt type.
What Are Yogurt’s Health Benefits?
According to the Academy of Nutrition and Dietetics, dairy-based yogurt provides up to 44% of your daily calcium needs. It also contains potassium, which has been shown to help reduce blood pressure by relaxing blood vessel tension, which may explain why a study published in the Journal of Dairy Science in April 2021 found that fermented milk products like yogurt may help lower high blood pressure.
All yogurt, dairy and nondairy, contains probiotics due to fermentation. The National Center for Complementary and Integrative Health says beneficial bacteria help maintain or restore healthy intestinal microorganisms and play a role in your body’s immune response.
Including yogurt in your diet may also help you maintain a healthy weight. A systematic review of 22 studies found that eating yogurt was associated with a lower body weight, less weight gain over time, and a smaller waist circumference.
A 2017 PLoS One One study found that people who ate yogurt at least once a week had 18% less gum disease.
With all these advantages, it’s no surprise that regular yogurt consumption is linked to better diet quality.
Choosing a Healthy Yogurt
Read the label carefully before buying yogurt, advises Janette Marsac, RDN, a New York-based registered dietitian with Forward in Heels.
While probiotic labeling can be confusing, the International Dairy Foods Association’s “Live and Active Cultures” seal indicates that dairy-based yogurts contain 100 million or more cultures per gram (g). The more cultures in your yogurt, the better, says Marsac. The cultures in nondairy yogurts are similar to those found in dairy yogurts, but the types and amounts may vary.
Aside from that, watch out for added sugars. According to the USDA, yogurt contains between 5 and 10 g of lactose per cup, but many companies add more, especially to flavored or low-fat varieties. Fruit and other flavored yogurts had even more added sugar than those designed for children, according to a September 2018 BMJ Open survey from the UK. So many nutritionists recommend plain yogurt with your own toppings for flavor.
Just watch your portions — according to a 2016 Appetite study, consumers tend to add 13.6 g of sugar per serving, which is more than most sweetened yogurts contain. Surprisingly, jam had the most added sugar in the study, even more than sugar and honey. Using fresh fruit saves sugar and provides prebiotic fiber to help probiotics thrive, according to a study published in Advances in Nutrition in January 2017.
Other than that, the information below should help you choose something healthy no matter your preference.
Yogurt (traditional)
Traditional yogurt is made by adding “live cultures,” or bacteria, to milk to help convert lactose (or sugar) into lactic acid, Marsac says. Unstrained, it comes in skim, 2 percent, or whole milk. While fat content is a personal preference, studies show that whole-milk dairy products increase satiety and reduce obesity. And a September 2019 Advances in Nutrition review found that full-fat dairy products, especially yogurt, do not negatively impact insulin sensitivity, blood lipid profiles, or blood pressure, and may even protect against cardiovascular disease and type 2 diabetes (source).
Yogurt from Greece
Greek yogurt is made by straining regular yogurt to remove whey, making it thicker and richer in nutrients. Carrie Lam, MD, of the Lam Clinic of Integrative Medicine in Tustin, California, says Greek yogurt has twice the protein as regular yogurt (15 g). It also contains less lactose than other yogurts, according to the National Dairy Council and the U.S. National Library of Medicine. Greek yogurt is usually made from whole milk, but it is also available in nonfat and 2%.
Yogurt Iceland
This traditional Icelandic fermented dairy product is a cross between cheese and yogurt. According to Cook’s Illustrated, skyr is thicker and more protein-rich than Greek yogurt, with around 20 g per cup and no added fat (traditionally, skyr is made with skim milk). It has a milder flavor than Greek yogurt and is naturally low in sugar and lactose, says Next Luxury’s Diana Gariglio-Clelland, RD, CDCES. Icelandic yogurt is sold in the US under the brands Siggi’s, Smari, and Icelandic Provisions.
Yogurt from Australia
Unstrained yogurt is rich and creamy, like a high-protein dessert. It’s made with skim milk and cream, or whole milk, and cooked longer than other varieties. The smooth texture (you won’t be able to stand a spoon in this yogurt) and mild taste are attributed to slow culturing, according to Wallaby. Noosa Yoghurt, another Australian-style brand, is 150 calories per 4.5 oz. These are a healthier dessert option because they are sweeter and have less protein.
Yogurt de France
This style is made by fermenting whole milk with live cultures in individual pots for up to eight hours. It’s not strained, so it retains some sweetness (and lactose), but it’s thicker than Australian unstrained yogurt. French yogurt pots are typically smaller than other varieties, allowing for easier portion control. For example, Oui by Yoplait is 160 calories per 5-oz cup.
Vegan Yogurt
Vegan yogurt may sound healthy, but the nutritional profile varies depending on whether it’s made with soy, oat, or coconut milk. An investigation published in the journal Foods in February 2021 found that none of six plant-based yogurt-like products tested had a protein content comparable to dairy. Soy had the most protein per 100 g, at 4.6 g. Similarly, plant-based yogurts can be lacking in micronutrients like calcium and vitamin D, according to Today’s Dietitian. A more processed product with added sugars, flavors, and thickeners results, says Gariglio-Clelland. They are fermented and thus contain probiotics, though the specific cultures may differ from dairy yogurt.