When it comes to maintaining a healthy diet, yogurt is a popular choice for many people due to its versatility and numerous health benefits. Packed with protein, probiotics, and essential nutrients, yogurt can help improve gut health, support muscle growth, and enhance overall well-being. But with so many options on the market, how do you choose the healthiest yogurt?
In this article, we’ve curated a list of the 8 healthiest yogurts, according to a dietitian. Whether you’re looking for a high-protein option, a plant-based alternative, or something rich in probiotics, there’s a yogurt on this list that fits your nutritional needs. Let’s dive into the best yogurt choices to help you make an informed decision on what to include in your diet for better health and wellness.
1. Greek Yogurt
Greek yogurt is widely celebrated for its thick texture, tangy flavor, and nutritional punch. It is strained more than regular yogurt, which removes much of the whey and results in a denser, creamier product. One of the biggest health benefits of Greek yogurt is its high protein content—nearly double that of regular yogurt. A typical 6-ounce serving contains about 15 to 20 grams of protein, making it an excellent choice for muscle maintenance, satiety, and blood sugar control.
Greek yogurt is also a rich source of probiotics, which are beneficial bacteria that support gut health. These probiotics help maintain a healthy digestive system and may improve immune function. Additionally, Greek yogurt provides essential nutrients such as calcium, potassium, and vitamin B12. The reduced lactose content compared to regular yogurt can also make it easier to digest for individuals who are mildly lactose intolerant.
When choosing Greek yogurt, opt for plain, unsweetened varieties to avoid added sugars. You can naturally sweeten it with fresh fruits, honey, or nuts. Full-fat, low-fat, and non-fat versions are available, so you can pick one based on your dietary needs. Dietitians recommend Greek yogurt as a versatile, nutritious option for snacks, breakfasts, or even cooking.
2. Icelandic Yogurt (Skyr)
Icelandic yogurt, known as skyr, is another thick, creamy variety that’s packed with nutrients. Although it resembles Greek yogurt in texture and protein content, skyr is technically classified as a cheese due to its unique straining process. Still, it’s commonly marketed and consumed as yogurt. Skyr typically has 15 to 17 grams of protein per serving, making it a satisfying option for those trying to manage weight or build lean muscle.
One of the distinguishing features of skyr is its incredibly low sugar content—especially if you go for the plain versions. It’s also relatively low in fat, which makes it a great option for individuals looking to lower their overall caloric intake while still enjoying a creamy, delicious treat. Skyr is rich in calcium, an essential mineral for bone health, and often fortified with vitamin D for improved calcium absorption.
Like other fermented dairy products, skyr contains probiotics that promote gut health and can help with digestion. It’s a great base for fruit parfaits, smoothies, or even savory dips. When selecting a skyr brand, make sure to read the label carefully—some flavored versions can still contain added sugars and artificial ingredients.
3. Kefir
Kefir is a fermented milk drink that’s thinner than yogurt but equally, if not more, beneficial to your health. It contains a powerful blend of probiotics—often up to 30 different strains of beneficial bacteria and yeasts—which makes it a standout in the world of fermented foods. These probiotics can help restore the balance of good bacteria in your gut, which may enhance digestion, immunity, and even mood.
Nutritionally, kefir is a good source of protein, calcium, and vitamin B12. A typical cup of kefir contains around 8 to 11 grams of protein and more than 25% of your daily calcium needs. It also contains vitamin K2, which is important for cardiovascular and bone health. What sets kefir apart is that its fermentation process makes it nearly lactose-free, making it a tolerable choice for many lactose-intolerant individuals.
Kefir has a tangy, slightly effervescent taste that might take some getting used to, but it pairs wonderfully with fruits, spices like cinnamon, or even in smoothies. You can also use it in place of buttermilk in recipes. Just be cautious of flavored kefir products that contain high amounts of added sugar, which can counteract its health benefits.
4. Non-Dairy Yogurt (Almond, Coconut, Soy)
For individuals who are lactose intolerant, vegan, or simply prefer plant-based options, non-dairy yogurts offer a fantastic alternative. Almond, coconut, soy, cashew, and oat milk yogurts are increasingly available and come in a wide range of flavors and textures. These yogurts can be fortified with calcium, vitamin D, and B12 to mimic the nutrient profile of traditional dairy-based yogurt.
Soy yogurt tends to have the highest protein content among plant-based options, offering around 6–10 grams per serving. Almond and coconut yogurts usually have less protein but may contain healthy fats, especially if they’re made from whole almonds or coconut cream. The key to choosing a healthy non-dairy yogurt lies in checking the label—look for brands with added probiotics and minimal added sugars.
Some non-dairy yogurts may contain thickeners or preservatives to mimic the creamy consistency of dairy yogurt, so it’s always a good idea to opt for clean-label products with as few ingredients as possible. These yogurts can be used in much the same way as dairy versions: as a snack, a base for smoothies, or even in cooking and baking. They’re a great way to support digestive health and nutrient intake without consuming animal products.
5. Whole Milk Yogurt
Whole milk yogurt is a nutrient-dense option that provides a balanced mix of healthy fats, protein, and essential vitamins. Unlike low-fat or fat-free yogurts, whole milk yogurt retains the fat naturally present in milk, which can enhance satiety and improve the absorption of fat-soluble vitamins like A, D, E, and K. Some studies suggest that whole milk dairy products may be more effective for weight management and heart health compared to their low-fat counterparts.
This yogurt variety typically contains around 5 grams of protein per serving, along with calcium, magnesium, phosphorus, and live probiotic cultures. The fat content contributes to its rich, creamy texture, making it a favorite among foodies and health enthusiasts alike. Full-fat yogurt can also have a more stable blood sugar response, helping you feel fuller for longer and reducing cravings.
When selecting whole milk yogurt, choose plain, unsweetened versions to avoid added sugars and flavorings. You can enhance the taste naturally with berries, nuts, or a drizzle of honey. Whole milk yogurt also works well in savory dishes, dressings, and dips. Despite its higher calorie content, whole milk yogurt can be a wholesome, satisfying addition to a balanced diet.
6. Probiotic-Enriched Yogurt
Probiotic-enriched yogurts are specially formulated to contain high levels of live and active cultures, often beyond the typical strains found in standard yogurt. These yogurts are designed to deliver targeted benefits for digestive health, immune function, and overall well-being. Some popular probiotic strains include Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus—each known for specific health advantages.
These yogurts may also include prebiotics, which are fibers that feed the good bacteria in your gut, enhancing the effects of probiotics. The combination of probiotics and prebiotics is referred to as “synbiotics,” and research suggests they can significantly improve gut microbiota composition. Regular consumption of probiotic-rich foods has been linked to reduced symptoms of bloating, constipation, and even improved mental health through the gut-brain connection.
Probiotic-enriched yogurts are often available in both dairy and non-dairy forms. Just be sure to read the label to confirm the presence of live and active cultures and avoid varieties loaded with sugar or artificial additives. These yogurts can be an excellent addition to a health-conscious diet, especially if you’re recovering from antibiotics, which can disrupt the balance of gut bacteria.
7. Goat Milk Yogurt
Goat milk yogurt is a less common but highly nutritious option for those seeking variety or experiencing difficulty digesting cow’s milk. Goat milk has a different protein structure and smaller fat globules, which many people find easier on the digestive system. It also contains slightly less lactose than cow’s milk, making it a good alternative for those with mild lactose sensitivity.
Nutritionally, goat milk yogurt is rich in calcium, phosphorus, potassium, and medium-chain fatty acids, which are more readily absorbed and used for energy. It also provides a decent amount of protein, typically around 9 grams per serving, and contains beneficial probiotics that support gut health. Some people also find that goat milk products are less inflammatory, although this can vary individually.
Goat milk yogurt has a distinct, slightly tangy flavor that might be an acquired taste for some. It pairs well with honey, herbs, and fruit, and can also be used in cooking and baking. When shopping for goat milk yogurt, look for plain, organic options with no added sugars or preservatives. It’s a nutritious, versatile, and digestible choice for those looking to diversify their dairy intake.
8. Australian Yogurt
Australian yogurt, often referred to by brand names like Noosa, is known for its velvety texture and balanced flavor. Unlike Greek yogurt, it is not strained, which gives it a creamier consistency but slightly lower protein content. However, it’s made with whole milk and often cultured slowly to enhance both texture and probiotic content.
This style of yogurt typically offers about 7 to 10 grams of protein per serving and is rich in calcium, vitamin B12, and phosphorus. Many brands use high-quality milk from grass-fed cows and minimal additives, making it a wholesome option. The slow-culturing process used in making Australian yogurt may enhance the bioavailability of nutrients and probiotics, improving digestion and nutrient absorption.
One thing to watch with Australian yogurt is the sugar content, especially in flavored varieties. These can sometimes contain upwards of 20 grams of added sugar per serving. Opting for plain versions and adding your own fruit or a touch of honey can help keep it nutritious and satisfying. Its creamy texture makes it a delicious standalone snack or a luxurious base for granola bowls, fruit parfaits, or smoothie blends.
Conclusion:
Choosing the right yogurt can make a big difference in your overall health. Whether you prefer dairy or non-dairy options, there’s a yogurt variety that fits every lifestyle and dietary need. From high-protein Greek yogurt to probiotic-rich kefir, these healthy yogurts offer a range of benefits, from improving digestion to supporting bone health.
Always opt for plain, unsweetened versions to minimize added sugars, and customize with fresh fruits and nuts for extra nutrients. By selecting the healthiest yogurt for your needs, you’re taking a step toward better health, one spoonful at a time.