THE BEST YOGURTS FOR YOUR HEALTH, RANKED

Medically reviewed by Melissa Nieves, LND

Yogurt is full of probiotics and rich in calcium—a mineral many Americans don’t consume enough of. Depending on which type of yogurt you pick, yogurt is also a good source of protein. This makes yogurt great for gut, bone, immune, and muscular health. Most yogurt is full of nutritional benefits, and it's a convenient food to enjoy in sweet and savory dishes.

That being said, some kinds of yogurt are low in protein, calcium, and vitamin D and high in added sugars—nutrients worth considering when we think of the health impacts of yogurt. 

With so many different yogurt options, it can be confusing to know which one is best for your health. The yogurt aisle has surely become overwhelming for many people, but it doesn’t have to be.

Here are the best yogurts for your health, evaluated based on popular products on the market and nutrition composition facts for each type of yogurt.

1. Kefir

Kefir is a drinkable fermented milk product that tops the charts nutritionally. It has over double the probiotic strains of most other yogurts, with 12 live and active cultures. Plus, it’s much higher in vitamin D and calcium than most other yogurt. Each serving has about 20–30% of the daily value (DV) of each. This is especially valuable since most Americans don’t consume enough of these nutrients. Plus, each serving has around 10 grams of protein.

Even for people who are lactose intolerant, kefir is a viable option since the straining process removes about 99% of the lactose. 

Flavor-wise, kefir has a more tangy taste than most other yogurts, so it may take some getting used to if you usually have traditional yogurt. Since it’s liquid, it’s great for making salad dressings or using it as a liquid base for smoothies.

2. Icelandic Skyr Yogurt

Icelandic skyr stands out for its high protein content, making it great for those who want to support muscle recovery after a tough workout or want to promote satiety. The high protein content is thanks to the straining process that removes extra whey. You can find Icelandic skyr in fat-free, low-fat, and whole milk options. Higher fat options will generally be creamier and promote greater satiety. 

The downside of Icelandic skyr is that it’s lower in calcium, with most options containing about 10% of the DV per serving.

Icelandic skyr is another tangy yogurt with almost no lactose, but in contrast to kefir, it’s super thick so its uses are different. Most people enjoy Icelandic skyr yogurt on its own or mixed with fruit, granola, and nuts.

3. Greek Yogurt

Greek yogurt has a similar nutrition profile to Icelandic skyr, so it shares similar benefits and drawbacks. It has minimal lactose, about 10% of the DV of calcium, a few probiotic strains, and it’s a great source of protein.

However, Greek yogurt generally has a little less protein than Icelandic skyr because it’s strained a little less. As a result, Greek yogurt’s texture is slightly thinner than Icelandic skyr, but it’s still a thick yogurt option with a tangy flavor.

Greek yogurt has varying fat content, so choose the one you prefer. The fat content mainly impacts its creaminess and calorie content, but keep in mind that some fat may help you stay fuller longer.

4. Australian-Style Yogurt

Unlike Icelandic skyr or Greek yogurt, Australian-Style yogurt is unstrained just like traditional yogurt. However, it’s creamier than traditional yogurt. Noosa—a popular Australian-style yogurt brand—achieves this creaminess by using whole milk while other brands may cook it low and slow to get the added creaminess without straining.

This kind of yogurt tends to be lower in protein than Greek or Icelandic skyr, since it’s not strained, but the exact protein content depends on the brand. It’s still a good source of probiotics and calcium, making it a super nutritious yogurt choice. 

5. Soy Milk Yogurt

As far as non-dairy yogurt goes, soy milk yogurt is the most nutrient-dense. That’s because it’s made using soy milk, which is a good source of protein and calcium. As a result, the calcium and protein content of soy milk yogurt is comparable to dairy yogurt. It’s also free from lactose and low in cholesterol. As a bonus, soy milk yogurt typically has a couple of grams of fiber and almost no saturated fat. 

While you can easily find dairy yogurt with no added sugar, that’s more of a challenge when it comes to soy yogurt. Even plain varieties tend to have a few grams of added sugar to help with the fermentation process since soy barely has any natural sugars.

6. Traditional Yogurt

As other types of yogurt have become more accessible, traditional yogurt has fallen out of favor. However, it still has nutritional value.

Traditional yogurt is a good source of probiotics and calcium. It has a little more lactose than strained varieties, but the probiotics help you digest the lactose, so people with mild lactose intolerance can often tolerate traditional yogurt well.

The biggest drawback is that traditional yogurt is much lower in protein than other dairy options, with only around 5–8 grams per serving. In comparison, most Greek or Icelandic skyr yogurt has 12–16 grams of protein per serving. 

Since traditional yogurt isn’t strained, it has a thinner, less tangy consistency than strained yogurt varieties. If you love traditional yogurt but you want more protein, you can always add nuts, chia seeds, or high-protein granola to it.

7. Coconut Milk Yogurt

Just like other yogurts, coconut yogurt has its benefits and drawbacks. The biggest drawback of most coconut milk yogurt is that it's lower in protein. Since many people love yogurt for its protein content, the lack of protein in coconut milk yogurt is noteworthy. However, some brands offer coconut yogurt with added protein.

Coconut milk yogurt is also higher in saturated fat. That’s because coconut is one of several plant sources of saturated fat. That being said, some studies suggest that saturated fat from coconut doesn’t raise cholesterol like animal sources tend to do.

Unlike dairy yogurt, coconut milk yogurt has a few grams of fiber. Plus, it may be fortified with calcium and vitamin D and it's low in sugar. It also typically has probiotics—just like other yogurts on this list.  

8. Cashew Yogurt

Cashew-based yogurt has gained ground recently as a non-dairy yogurt option. It’s made by blending cashews with water to make a cashew “milk”, adding live active cultures, and letting it ferment. 

This type of yogurt isn’t high on the list nutritionally because it’s relatively low in protein, calcium, and vitamin D. It’s also low in carbohydrates unless you purchase a sweetened variety—in which case, the carb and added sugar content will increase. The Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of your total calorie intake, so it’s preferable to get carbs from naturally occurring sugars like those found in dairy yogurt.

The biggest nutritional benefit of cashew yogurt is that it’s a great source of unsaturated fat thanks to the cashews. Unsaturated fat can help lower cholesterol levels, which decreases your risk of heart disease and stroke. Plus, cashew yogurt typically contains beneficial probiotics.

Do All Yogurts Have Probiotics?

Most, but not all, yogurts have probiotics. Live active cultures are a necessary part of the fermentation process used to make any kind of yogurt, but if the yogurt is treated with heat after fermentation, the microbes will die off and not provide health benefits. You can check the label to learn which live active cultures are present, if any.

Probiotics are a key component to look for in yogurt because they can support immune health, help manage digestive issues like diarrhea or inflammatory bowel disease (IBD), potentially help lower cholesterol, and more.

Most of these benefits are related to probiotics' impact on the gut microbiome—the community of beneficial bacteria that live in your digestive tract. Your gut microbiome impacts so many facets of health including brain health, immune health, inflammation, and more.

What To Look for When Buying Yogurt

Here are some things to keep in mind when buying yogurt:

• Added sugars: The easiest way to reduce added sugar is by eating plain yogurt, but not everyone enjoys the taste, especially if you’re using it in a sweet dish. You can find some yogurts that use non-caloric sweeteners like sucralose or Stevia instead of sugar. If you prefer the taste of regular sugar but want to be mindful of your added sugar intake, opt for lower-sugar options. Just make sure to check the nutrition label.
• Fat content: Dairy yogurt is available in fat-free, low-fat, or full-fat varieties. The fat in dairy yogurt is mostly saturated fat, which is generally not great for heart health. However, studies have found that full-fat yogurt doesn’t have harmful effects on cardiometabolic health and may even protect against cardiovascular disease and type 2 diabetes. Consider choosing a yogurt with a fat content that aligns with your taste preference. The higher the fat, the greater the creaminess.
• Protein content: More protein typically means that it will keep you fuller for longer, which comes in handy when you rely on yogurt for breakfast or a mid-afternoon snack. High protein content is also helpful if you use yogurt as a post-workout refueling snack.
• Lactose content: Some yogurts say that they’re lactose intolerance-friendly on their label. Kefir, Icelandic skyr yogurt, Greek yogurt, and non-dairy yogurts are best for lactose intolerance.

How To Add More Yogurt to Your Diet

When you think of yogurt, you may just think of eating it plain or with some granola, but there are lots of fun, creative ways to add yogurt to your diet. Here are some ideas:

• Use plain yogurt to make salad dressing
• Swap sour cream for plain Greek yogurt on tacos or burrito bowls
• Add yogurt to smoothies
• Top oatmeal or chia pudding with yogurt
• Make frozen yogurt bars by freezing yogurt with fruit
• Make a marinade for meat with plain yogurt

A Quick Review

Not all yogurts are the same, so it’s worth considering your health needs and taste preferences when deciding what kind of yogurt to purchase. Kefir, Greek yogurt, and Icelandic skyr tend to be highest in protein and the tangiest, while soy yogurt, coconut milk yogurt, and cashew yogurt appeal to plant-based eaters.

Most yogurts are a great source of probiotics, so if your goal is supporting your gut microbiome, you really can’t go wrong. Enjoy yogurt on its own, in a smoothie, or use plain varieties to make marinades and dressings.

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2024-04-30T10:10:26Z dg43tfdfdgfd