The 8 healthiest yogurts, according to a dietitian

Yogurt is full of probiotics and rich in calcium, a mineral that many Americans don’t get enough of. Depending on which type of yogurt you choose, yogurt is also a good source of protein. This makes yogurt great for gut, bone, immune, and muscle health. Most yogurts are packed with nutritional benefits and are a convenient food to enjoy in sweet and savory dishes.

That said, some types of yogurt are low in protein, calcium and vitamin D and high in added sugar; nutrients worth considering when thinking about the health effects 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 undoubtedly become overwhelming for many people, but it doesn’t have to be that way.

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

Kefir is a drinkable fermented milk product that tops the charts in terms of nutritional value. It has more than double the probiotic strains of most other yogurts, with 12 live and active cultures. In addition, it contains much more vitamin D and calcium than most other yogurts. Each serving contains approximately 20-30% of the Daily Value (RDI) of each. This is especially valuable because most Americans don’t get enough of these nutrients. Additionally, each serving contains approximately 10 grams of protein.

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

As for the taste, kefir has a spicier taste than most other yogurts, so it may take some getting used to if you usually have traditional yogurt. Because it is liquid, it is ideal for making salad dressings or as a liquid base for smoothies.

Icelandic skyr stands out for its high protein content, making it ideal for those who want to support muscle recovery after a tough workout or promote satiety. The high protein content is due to the sieving process in which extra whey is removed. 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 contains less calcium, with most options containing around 10% of the RDI per serving.

Icelandic skyr is another spicy yogurt with almost no lactose, but unlike kefir it is super thick, so its use is different. Most people enjoy Icelandic skyr yogurt neat or mixed with fruit, muesli and nuts.

Greek yogurt has a similar nutritional profile to Icelandic skyr and thus has similar pros and cons. It contains minimal lactose, about 10% of the RDA of calcium, a few probiotic strains, and it’s a great source of protein.

However, Greek yogurt generally contains slightly less protein than Icelandic skyr because it is slightly less strained. As a result, the texture of Greek yogurt is slightly thinner than that of Icelandic skyr, but it is still a thick yogurt option with a tangy flavor.

Greek yogurt has varying fat content, so choose the one you like best. The fat content mainly affects the creaminess and calorie content, but keep in mind that some of the fat can keep you feeling full longer.

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

This type of yogurt typically has less protein than Greek or Icelandic skyr because it is 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.

As far as non-dairy yogurts go, soy milk yogurt is the most nutritious. That’s because it’s made with soy milk, a good source of protein and calcium. This makes the calcium and protein content of soy milk yogurt comparable to dairy yogurt. It is also free from lactose and low in cholesterol. As a bonus, soy milk yogurt typically contains a few grams of fiber and almost no saturated fat.

While you can easily find dairy yogurt without added sugar, it’s more challenging when it comes to soy yogurt. Even regular varieties often have a few grams of added sugar to aid in the fermentation process, as soy contains very little natural sugar.

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 contains slightly 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 contains much less protein than other dairy products, with only about 5-8 grams per serving. By comparison, most Greek or Icelandic skyr yogurt contains 12-16 grams of protein per serving.

Because traditional yogurt is not strained, it has a thinner, less tangy consistency than strained yogurt varieties. If you like traditional yogurt but want more protein, you can always add nuts, chia seeds, or high-protein granola.

Like other yogurts, coconut yogurt has its pros and cons. The biggest disadvantage of most coconut milk yogurt is that it contains less protein. Since many people enjoy yogurt for its protein content, the lack of protein in coconut milk yogurt is notable. However, some brands offer coconut yogurt with added protein.

Coconut milk yogurt also contains more saturated fat. That’s because coconut is one of many plant-based sources of saturated fat. That said, some studies suggest that saturated fat from coconut does not raise cholesterol as animal sources often do.

Unlike dairy yogurt, coconut milk yogurt contains a few grams of fiber. In addition, it can be fortified with calcium and vitamin D and is low in sugar. It also usually contains probiotics, like other yogurts on this list.

Cashew-based yogurt has been gaining traction recently as a non-dairy yogurt option. It is made by mixing cashews with water to make a cashew milk, adding live active cultures and letting it ferment.

This type of yogurt is not high on the list in terms of nutritional value, because it contains relatively little protein, calcium and vitamin D. It is also low in carbohydrates, unless you buy a sweetened variety, in which case the carbohydrate 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 is preferable to get carbohydrates from naturally occurring sugars such as those found in dairy yogurt.

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

Most, but not all, yogurts contain probiotics. Live active cultures are a necessary part of the fermentation process used to make any type of yogurt, but if the yogurt is treated with heat after fermentation, the microbes will die and provide no health benefits. You can refer to the label to see what live, active cultures are present, if any.

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

Most of these benefits are related to the impact of probiotics 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.

Here are some things to look for when buying yogurt:

• Added sugars: The easiest way to reduce added sugars is to eat yogurt, but not everyone enjoys the taste, especially if you use it in a sweet dish. There are yogurts that use non-caloric sweeteners such as sucralose or Stevia instead of sugar. If you prefer the taste of regular sugar but want to be mindful of your added sugar intake, choose lower sugar options. Be 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 mainly saturated fat, which is generally not good for heart health. However, research has shown that full-fat yogurt has no 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 suits your taste preference. The higher the fat, the greater the creaminess.
• Protein content: More protein usually means that it keeps you feeling full for longer, which is useful if you need yogurt for breakfast or as a snack. A high protein content is also useful if you use yogurt as a snack after exercise.
• Lactose content: Some yogurts say on the label that they are lactose intolerance friendly. Kefir, Icelandic skyr yogurt, Greek yogurt and non-dairy yogurt are best for lactose intolerance.

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

• Use yogurt to make a 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 yogurt

Not all yogurts are the same, so it’s worth taking your health needs and taste preferences into account when deciding which type of yogurt to buy. Kefir, Greek yogurt and Icelandic skyr tend to have the highest protein content and are 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 to support 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.