The 10 Healthiest Yogurt Brands, According to Dietitians
IF YOU'RE TRYING to eat better, yogurt may be one of the items you load into your grocery cart regularly. You're not wrong for doing so—it packs protein, probiotics, and healthy fats all in one. But, not all yogurt brands are created equal when it comes to it's nutrition content.
“For every healthy yogurt product on supermarket shelves, others aren’t much healthier than ice cream,” says Kim Yawitz, R.D., gym owner in St. Louis, M.O. That said, Yogurt can still “absolutely be a healthy part of your diet as long as you read your food labels carefully."
Yogurt is nutrient-dense, with different types containing protein, calcium, and many other beneficial nutrients, says Kaytee Hadley, R.D.N., C.P.T. Yogurt has been shown to promote healthy weight and regulate blood sugar in people with metabolic syndrome. The probiotics are key, too. “Yogurt is one of the best dietary sources of probiotics, making it an excellent food to boost gut health and microbiome diversity,” says Hadley.
Eating yogurt on a regular basis may not be the best choice for anyone who is sensitive to fermented foods or probiotics, though. You should take care to choose the best yogurt for your specific dietary needs. “If you are lactose intolerant or don’t want to consume added sugar, for example, choosing the yogurt with the right ingredients is key,” says Hadley.
What should I look for when buying yogurt?
We know it can be quite the endeavor selecting a tub of yogurt from the loads of options. Yawitz and Hadley share exactly what to look for on the label, below.
Sugar Content
“Sugar is the main thing you need to watch out for when shopping for yogurt. All dairy yogurt contains some naturally occurring sugar in the form of lactose, which is totally fine (assuming you’re not lactose-intolerant),” says Yawitz. “The problem is that many yogurts that may seem healthy at first glance actually contain quite a bit of added sugar."
In most cases, those blueberries in your fruit-on-the-bottom yogurt have probably been cooked with sugar for added sweetness. It can be a daunting amount of sugar. As an example, Yawitz says that a single-serving container of Yoplait Original Strawberry yogurt contains 13 grams of added sugar—a whopping 36 percent of the suggested daily limit for men. Be sure to scan the yogurt nutrition label for these added sugars.
“The most straightforward way [to avoid excess sugar] is to opt for plain yogurt and add in your own toppings like honey, fruit, or nuts,” says Hadley. “If you want a flavored option, look at the nutrition label and choose one that has no more than eight grams of added sugar per serving.”
Probotics
As you may have gathered, probiotics are one of the things that make yogurt beneficial for your health. “Studies have linked the live and active cultures in yogurt (aka, probiotics) with many health benefits—including reduced inflammation, a stronger immune system, and lower blood sugar,” says Yawitz. Again, to ensure you’re getting probiotics in the yogurt product you purchase, check to make sure the label says 'live and active cultures.'
Protein Content
The right yogurt can help you meet your daily protein quota while nourishing the beneficial bacteria in your belly. Yawitz recommends looking for a yogurt with at least 10 grams of protein. Having protein in every meal is key to staying full and satiated all day, Hadley says. “While many dairy-free yogurts don’t offer much protein, you can easily add toppings like nuts or hemp seeds to boost the overall amount."
Carrageenan
“The main ingredient I’d recommend avoiding when picking a yogurt brand is carrageenan,” Hadley says. Carrageenan is a food-grade additive derived from algae that is sometimes used as a stabilizer in yogurt, and can cause some gut issues. Research has found that it may be a gut irritant that can cause inflammation in some individuals.
Siggi's Whole Milk Skyr
Siggi’s is made without artificial sweeteners or artificial flavorings. The rich texture of this version stands out, as Siggi’s uses four times the amount of milk as a regular cup of yogurt, making it thick and protein-rich. Each serving has 230 calories, 25 grams of protein, and 6 grams of sugar with 0 grams added sugar.
Nature's Fynd
Nature's Fynd is the “new and exciting” yogurt brand on the market, Hadley says. “Their dairy-free yogurt is actually made from fungi and provides eight grams of protein and a whopping four grams of gut-friendly fiber,” she says. This is a great option for anyone who wants to avoid dairy, nuts or soy, or wants to make an environmentally-friendly choice. Each serving contains 170 calories, 9 grams of sugar, and 8 grams of protein.
Siggi's Plant Based Sweetened Plain Yogurt
Another winner from Siggi’s—like all of the company’s products, the plant based option is low in sugar and high in protein. For a slightly sweet dairy-free option, this is Hadley’s go-to. “The coconut base with added pea protein is well-balanced and one serving has only 4 grams of added sugar plus 11 grams of plant-based protein,” she says.
The fan-favorite flavor? Vanilla cinnamon, which has 190 calories, 10 g protein, 9 g sugar, 11 g fat, and 12 g carbs per 150 grams.
Chobani Whole Milk Plain Greek Yogurt
Hadley loves to buy plain yogurt and mix in her own toppings to control the sugar content and have flexibility to customize it according to the flavor profile she’s craving. The Chobani Plain Greek Yogurt contains 6 live probiotic cultures and no added sugar and also offers “that great tangy flavor," she says. Each serving contains 170 calories, 6 grams of sugar (with no added sugar), 15 grams of protein, and 9 grams of fat.
Chobani Zero Sugar
Or, opt for Chobani’s Zero Sugar line. The dairy product has zero sugar courtesy of stevia leaf extract for sweetening, and only has 60 calories, 11 grams protein, no fat, and 5 grams of carbohydrates per serving. There’s no lactose present either—great for those with sensitivities.
Fage Total 2% Greek Yogurt
This yogurt contains 15 grams of protein and 0 grams of added sugar per serving (plus five different strains of probiotic bacteria). We like that it’s creamy and delicious. “Buy it plain, then sweeten it up with fresh fruit,” Yawitz suggests. Each serving contains 100 calories, 5 grams of sugar, and 15 grams of protein.
Icelandic Provisions Plain Skyr
Get ready for the most indulgent yogurt experience ever. Icelandic Provisions “is made with low-fat milk and has a milder taste than Greek Yogurt,” says Yawitz, commenting that a 5.3-ounce serving provides 17 grams of protein, zero added sugar, and live and active cultures. If you like flavored yogurt, the ripe cherry with 10 grams of total sugar, including 6 grams of added sugar, is divine.
Lavva
This plant-based yogurt is brimming with nutrients thanks to the incorporation of pili nuts, coconut, and plantains—all with naturally occurring prebiotics and probiotics (50 billion) and zero added sugar or gums. The strawberry flavor is pretty dreamy — and contains 141 calories, 2 grams of protein, 10 grams of fat, and 0 grams of added sugar. In terms of taste, the mango and original flavors are close seconds.
Icelandic Provisions Oatmilk Skyr
Don’t want to compromise on creamy but still want Icelandic Provisions’ signature Skyr? Choose Icelandic Provisions Oatmilk Skyr, a vegan yogurt that’s uber-creamy and made with oats, Icelandic probiotic cultures specifically adapted to thrive in a vegan environment, and simple plant-based ingredients (and no gums or starches). Each serving contains an impressive 12 grams of protein.
Culina
Another solid option on the dairy-free front, this brand makes dairy-free yogurt with simple ingredients and probiotics. The fermented vegan yogurt product manages to still be super creamy and is made with a base of organic coconut. Culina’s flavors run the gamut from pumpkin spice to sour cherry almond, so expect something different on your palate. The sour cherry almond flavor has 220 calories, 9 grams of added sugar, 2 grams of fiber, and 2 grams of protein.
You Might Also Like
