What Type of Yogurt is Best?

If you eat yogurt, you’ll likely notice many options at the grocery store these days. What’s the difference between all the varieties of yogurt you may ask? In today’s post, I’ll discuss the common varieties of yogurt and the differences in nutrition for each.

Traditional yogurt

Traditional yogurt is made from milk that has been fermented; live active cultures (healthy bacteria) are added to complete the fermentation process. Yogurt has to contain both the S. thermophilus and L. bulgaricus cutlures in order to be called yogurt. Cow’s milk is most commonly used, but yogurt can also be made from other types of milk such as goat’s or sheep’s milk.

Because yogurt is made from milk, it is a good source of calcium, phosphorus, magnesium, vitamin B12, and protein. Plain yogurt contains no added sugar, but many commercial brands add sugar to make it less tart. Fat content varies depending on whether you choose nonfat, low-fat, or whole-milk yogurt. Per 3/4 cup serving, Dannon low-fat plain yogurt contains:

• 110 calories

• 2.5 grams total fat

• 1.5 grams saturated fat

• 12 grams carbohydrate

• 0 grams added sugar

• 8 grams protein

Plain vs flavored yogurt

Many flavored yogurts contain quite a bit of sugar. Compare the plain Dannon yogurt above to the Dannon Strawberry flavored yogurt; 3/4 cup contains:

• 130 calories

• 1.5 grams total fat

• 1 gram saturated fat

• 25 grams carbohydrate

• 15 grams added sugar

• 5 grams protein

Interestingly, the flavored variety contains less protein than the plain option. And as you can see there are 15 grams of added sugar compared to 0 grams. I usually recommend adding your own fruit to the plain yogurt for some sweetness with no added sugar!

Greek yogurt

Greek yogurt is similar to traditional yogurt, but after it is fermented, it is strained, resulting in a thicker texture. Nutritionally, this offers more protein but less calcium than traditional yogurt. A serving of Chobani plain low-fat Greek yogurt (3/4 cup) contains:

• 120 calories

• 3 grams total fat

• 2 grams saturated fat

• 7 grams carbohydrate

• 0 grams added sugar

• 15 grams protein

Skyr/Icelandic yogurt

Skyr yogurt is strained even longer than Greek yogurt, thus it is even thicker. Nutritionally it is similar to Greek yogurt. Skyr tastes slightly sour but is less tangy than Greek yogurt.

Lactose-free yogurt

Lactose is the sugar naturally found in milk. Lactose-free yogurt is basically any of the above types of yogurt with the lactose removed, making it easier to digest for those that are lactose-intolerant. Nutritionally this type of yogurt is no different than yogurt that contains lactose.

Non-dairy yogurt

There is an endless variety of non-dairy yogurt on grocery store shelves these days. Examples include soy milk yogurt, almond milk yogurt, oat milk yogurt, and cashew milk yogurt. Nutritionally these vary quite a bit from cow’s milk-based yogurt, so keep this in mind when picking one to add to your diet. For example, most non-dairy yogurts are very low in protein. One option that contains 6 grams of protein per serving is Silk Unsweet Almond Milk yogurt. Many only contain a couple of grams per serving though, so check labels.

You’ll also want to make sure that your non-dairy yogurt has calcium and vitamin D added, which are benefits of consuming cow’s milk yogurt. Additionally, ensure that your yogurt contains live active cultures mentioned above so you are getting the gut health benefits of consuming yogurt.

Now you know all about the most common varieties of yogurt. It’s best to choose plain instead of sweetened to reduce your intake of sugar. Each of the yogurts listed above has health qualities that make them a good choice, so choose whichever one you like best; just be sure to read nutrition labels to ensure you know what you are getting. And stay tuned for a future blog post on the benefits of consuming probiotics!