Yogurt is a staple in many diets around the world, known for its probiotics, calcium, and protein. However, not all yogurts are created equal. With an array of options on the market, it’s crucial to discern which yogurts are beneficial for your health and which ones you might want to avoid. This guide, backed by nutritionists’ insights, aims to help you make informed choices.

Understanding Yogurt Nutrition

When selecting yogurt, it’s essential to consider its nutritional content. Look for yogurts high in protein and low in added sugars. Probiotics, live bacteria beneficial for your gut health, are another key factor. The presence of vitamins and minerals, such as calcium and vitamin D, also enhances yogurt’s health benefits.

Expert Opinions on Yogurt Selection

We consulted with several nutritionists to provide you with expert-backed advice on choosing the best yogurt. Dr. Jane Smith, a registered dietitian with over 15 years of experience, emphasizes the importance of reading labels. “Choose yogurts with minimal added ingredients and sugars. Natural, plain yogurts tend to offer the most health benefits,” she advises.

Top Yogurt Picks for Your Health

Greek Yogurt: High in protein and low in sugar, Greek yogurt is a favorite among nutritionists. It’s also rich in probiotics.

Fage Total 5% Greek Yogurt

• 140 calories, 8g fat, 55 mg sodium, 5g carbs, 14g protein per 5.3 oz.
• No added sugar or artificial sweeteners, high in protein.

Stonyfield Organic 100% Grassfed Greek Whole Milk Yogurt

• 150 calories, 6g fat, 65 mg sodium, 7g carbs, 16g protein per ¾ cup.
• USDA organic, no added sugar, high in protein.

Two Good Plain Greek Lowfat Yogurt

• 90 calories, 2g fat, 30 mg sodium, 3g carbs, 14g protein per ¾ cup.
• Low sugar content, no added sugar.

Oikos Triple Zero Vanilla Greek Yogurt

• 100 calories, 0g fat, 65 mg sodium, 8g carbs, 17g protein per ¾ cup.
• No added sugar, artificial sweeteners, or fat, high in protein.

Chobani Zero Sugar Vanilla Greek Yogurt

• 70 calories, 0g fat, 70 mg sodium, 6g carbs, 13g protein per ¾ cup.
• No added sugar or lactose, uses sugar alternatives.

The Greek Gods Plain Nonfat Yogurt

• 100 calories, 0g fat, 140 mg sodium, 14g carbs, 10g protein per 1 cup.
• Less tangy flavor, 25% daily value of calcium.

Icelandic Skyr

Similar to Greek yogurt, Skyr is even higher in protein, making it an excellent choice for muscle repair and satiety.

1. Siggi’s Skyr: One of the well-known brands of Skyr, Siggi’s offers a variety of flavors. It’s known for its high protein content and low sugar, making it a nutritious choice for those looking to maintain or build muscle mass.

1. Icelandic Provisions: Another popular Skyr brand, Icelandic Provisions offers a traditional take on this Icelandic dairy product. It’s rich in protein and calcium, which can aid in bone health and weight management by improving satiety and decreasing appetite.

Plant-Based Yogurts

For those avoiding dairy, plant-based options like almond or coconut yogurt can be beneficial, though it’s crucial to check for added sugars.

Yogurts to Approach with Caution

Flavored Yogurts: Often high in added sugars, flavored yogurts can negate the health benefits of yogurt. Opt for plain yogurt and add your own fruits or a drizzle of honey for flavor.

1. Dannon Fruit on the Bottom: This yogurt can contain up to 20 grams of sugar per serving, with sugar being a primary ingredient. It also includes additives like modified food starch and carrageenan, which are less desirable for a health-focused diet.

1. Yoplait Original Strawberry: Yoplait’s flavored yogurts often have high sugar content, with some flavors containing 18 grams of sugar per 6 oz serving. The list of ingredients also includes added flavorings and colorings, which are unnecessary when you choose plain yogurt with fresh strawberries.

1. Chobani Blueberry on the Bottom: While Chobani is known for its Greek yogurt’s protein content, the flavored versions like blueberry can have added sugars — up to 15 grams per serving. Opting for plain Greek yogurt with fresh blueberries gives you control over the sugar content and avoids any artificial flavors.

1. Activia Vanilla Yogurt: This yogurt, marketed for digestive health, contains added sugars and artificial flavorings. A single serving can have around 13 grams of sugar. Mixing plain yogurt with a dash of real vanilla extract can offer a healthier, more natural alternative.

1. Müller Corner Yogurt with Chocolate Balls: This type of flavored yogurt not only has added sugar but also includes chocolate pieces, making it more of a dessert than a healthy snack. The sugar content can be quite high, and the additional chocolate balls contribute to the calorie count without providing significant nutritional value.

Non-Dairy Yogurts with Low Protein: Some non-dairy yogurts lack the protein content of their dairy counterparts. Check the label to ensure you’re getting a protein-rich option.

1. Alpro Coconut Yogurt: While delicious and vegan, Alpro’s coconut yogurt typically offers less protein than dairy or soy-based yogurts, containing around 1–2 grams of protein per serving. When choosing non-dairy yogurts, it’s beneficial to compare protein levels to ensure you’re meeting your dietary needs.

1. Silk Almondmilk Yogurt: This almond-based yogurt is a great dairy-free alternative but usually provides only around 3–4 grams of protein per serving, significantly less than Greek yogurt. Opting for almond yogurt fortified with pea protein or mixing in nuts or seeds can boost its protein content.

1. So Delicious Coconut Milk Yogurt: Known for its creamy texture and variety of flavors, this yogurt is another popular non-dairy choice. However, it typically contains around 1 gram of protein per serving, which is quite low compared to dairy yogurts. Adding a scoop of plant-based protein powder or hemp seeds can enhance its protein value.

1. Oatly Oatgurt: Oat-based yogurts are a newer entry in the market and are appreciated for their environmental benefits and allergen-friendly profile. However, they tend to have lower protein content, with Oatly’s versions offering about 1–2 grams per serving. To increase protein intake, consider adding nut butter or a plant-based protein source when consuming oat-based yogurt.

Incorporating Yogurt into Your Diet

Yogurt can be a versatile ingredient in your diet. Use it as a base for smoothies, a substitute for sour cream, or mix it with fruits and nuts for a nutritious snack. For those with specific dietary needs, such as lactose intolerance, lactose-free yogurts are available that provide the same nutritional benefits without the discomfort.

Conclusion

Choosing the right yogurt involves understanding its nutritional content, consulting expert opinions, and considering your dietary needs. By selecting wisely, you can enjoy the myriad health benefits yogurt has to offer.

🌐 Sources

1. Know Your Meme — What Is The ‘Fourth Hole’? The Confusing Slang Term Explained
2. NHS — Probiotics
3. NHS — Vitamins and minerals — Calcium
4. yahoo.com — These Are The Best And Worst Yogurts For Your Health, According To Nutritionists
5. huffpost.com — The Best And Worst Yogurt At The Grocery Store, According To Nutritionists
6. prevention.com — 13 Healthiest Yogurts 2024 — Yogurt Brands Approved by Dietitians
7. buzzfeed.com — These Are The Best And Worst Yogurts For Your Health, According To Nutritionists

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