What Is the Healthiest Yogurt? - GoodRx (2024)

Yogurt has been the darling of the dairy case for years. It has been touted for its ability to help with weight maintenance, keep bowel movements regular, and feed healthy gut bacteria that support the immune system.

But is yogurt as good for you as the dairy industry claims? Here’s what you need to know.

Is yogurt good for you?

If it does not contain added sugar, colors, and other additives, yogurt can be good for you. Plain yogurt is often considered a healthy option because of the variety of nutrients it provides, including:

• Calcium

• Protein

• Vitamin D, in certain products labeled “fortified”

• Vitamin B12

• Potassium

• Phosphorus

• Vitamin A

• Magnesium

• Zinc

• Riboflavin

But not all yogurts are considered as healthy as plain yogurt. While many commercial yogurts provide more nutrients than milk and other dairy products, they often also contain added ingredients, like:

• Skim or nonfat dry milk

• Whey protein

• Sugar

• Artificial sweeteners, like aspartame and sucralose

• Natural or artificial colors

• Natural or artificial flavoring

  See Also

  The 15 Fermented Foods You Should Eat

• Fruit (natural and/or from concentrate)

What is yogurt good for?

That said, yogurt consumption has been associated with:

• Improved bowel movements and lower inflammation in the gut

• Reduced hemoglobin A1C levels and lower risk of insulin resistance

• Lower blood pressure

• Less fat around the abdomen

• Lower cholesterol levels

• Improved immunity

• Better bone health

Other reasons why yogurt is thought to be good for you

Even though yogurt has been linked to these improved health outcomes, it’s not certain if yogurt itself leads to better health — or if people who eat yogurt are just healthier in general.

In other words, people who stock yogurt in their fridges are also more likely to engage in physical activity, refrain from smoking, and follow the Dietary Guidelines for Americans (DGA). This can make it difficult for researchers to say whether the above health benefits come from yogurt rather than an overall healthy lifestyle.

Do all yogurts have probiotics?

Because yogurt is milk fermented by live bacteria, there is a common misconception that all yogurt contains probiotics. (Probiotics are specific strains of good bacteria in sufficient quantities to offer health benefits.) But many of the bacteria used in the manufacturing process are destroyed when these products undergo pasteurization, a heat treatment that helps kill harmful bacteria and makes foods safe to eat. So the live bacteria used in the fermentation of these yogurts are not enough to make them “probiotic.”

Some yogurt products have probiotics added at the end of the manufacturing process. You can identify these products because the labels include the word “probiotic” or “live and active cultures.” Often, the specific strains and counts of the good bacteria used in the product will be included, too. These vary from manufacturer to manufacturer.

What are the different kinds of yogurt?

Here is a look at six different types of healthy yogurt, how each is made, and what sets them apart.

1. Traditional plain, low-fat yogurt

To make traditional yogurt, hot milk is combined with bacteria and left to sit at room temperature. The bacteria convert the sugar in the milk into lactic acid, thickening the mixture and giving it its tart flavor.

Traditional plain yogurt is usually made from cow’s milk. And it is usually higher in calcium than other yogurt varieties.

2. Greek yogurt

Greek yogurt is strained to remove the whey protein, making it thicker and creamier than traditional plain yogurt. And it has more protein than traditional yogurt but less calcium.

Greek yogurt may be a better option than traditional plain yogurt for people who are lactose intolerant. The bacteria in Greek yogurt helps break down lactose, so those with this type of intolerance may digest it better.

3. Icelandic yogurt

Icelandic yogurt, or skyr, is made from skim milk and strained even more than Greek yogurt. As a result, skyr is usually thicker with slightly more protein per serving than traditional plain and Greek yogurt. But all three have comparable fat content.

4. Bulgarian yogurt

In Bulgaria, yogurt is referred to as sour milk. Unlike other types of yogurt, Bulgarian yogurt is made using only two strains of bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus. This strain combination gives Bulgarian yogurt its sour taste and calcium-rich profile.

While typically made from cow’s milk, Bulgarian yogurt can also be made with goat’s milk. Scientists have found that using goat's milk to make this type of yogurt results in higher fat, protein, and probiotic contents.

5. Kefir

Kefir is a yogurt-like drink that is made using a blend of yeasts and milk, or a starter. This blend is added to regular milk, to start the fermentation process. And the final product has somewhat of a bubbly texture and yeast-like flavor because of this fermentation.

Some research suggests that certain kefir products have more than 300 types of beneficial gut bacteria. This is a higher amount of probiotics than conventional yogurt.

6. Plant-based yogurt

Like with plant-based milk, there are many options when it comes to choosing a dairy-free yogurt. Plant-based yogurts can be made from the following milk alternatives:

• Soy

• Almond

• Cashew

• Coconut

• Oat

Plant-based yogurts are made in a similar way to dairy-based yogurts: using live cultures to ferment the milk. But, again, this does not result in plant-based yogurts being probiotic. So look for yogurts that include “probiotic,” “live and active cultures,” or names of specific strains of bacteria on the label.

Plant-based yogurts tend to be higher in added sugar than dairy-based yogurts. Their calcium and protein content can vary significantly, too. So be sure to check nutrition labels.

Healthy yogurt examples and nutrition

Here is a table looking at how each of the six types of yogurt above compare from a nutritional standpoint. The examples used are non-flavored, and the nutrient breakdown is based on 100 g servings of each. Keep in mind that taste and nutrition can vary by brand, so check product labels for specific nutrition information.

*Whether or not these yogurt products contain probiotics varies by brand.

What is the healthiest kind of yogurt?

The healthiest yogurts are ones that:

• Are plain: As long as the specific products are not sweetened and don’t contain other additives, the six yogurts discussed in this article can be considered healthy — especially for people who have diabetes. These yogurts can always have fresh or dried fruit added to them for natural sweetness, as well as nuts for fiber and protein.

• Contain probiotics: Choosing yogurt with added probiotics may offer certain health benefits. For example, a study found that eating fermented foods regularly was linked to more diverse bacteria in the gut and lower inflammation. So if you’re looking for the best yogurt for gut health, try kefir or a yogurt that specifically says “probiotic” on the label.

• Account for your personal preferences: While many consider low-fat or nonfat yogurt to be healthier, a study found that full-fat yogurt offers similar heart-health benefits. And unsweetened, full-fat yogurt is a better choice than low-fat foods that are high in sugar, salt, or other less-healthy ingredients.

Can you eat too much yogurt?

Like with any food, eating too much yogurt can have consequences. For one thing, the calories can add up, particularly if you choose a full-fat yogurt or one with added sugar. To avoid unwanted weight gain, pay attention to serving sizes.

The DGA recommends 3 servings of dairy per day for people eating a 2,000 calorie diet. A serving of yogurt is 1 cup. So if yogurt is the only dairy you consume, you can have around 3 cups a day. But if you drink milk or eat cheese, you’ll need to reduce your portion size accordingly.

You can also work with a registered dietitian to find out how much dairy and yogurt is right for you.