Yogurt has long been a staple of breakfast menus worldwide, celebrated for its creamy texture, tangy taste, and impressive health benefits. From improving gut health to helping with weight management, yogurt has earned its place in many daily diets. However, not all yogurts are created equal. Registered dietitians reveal which yogurts offer the most health benefits, particularly when it comes to high protein content, low sugar, and the right fat levels.
Why Yogurt Is a Nutritional Powerhouse
According to Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, yogurt offers several health benefits, making it a go-to option for many. “Yogurt is packed with probiotics, which help improve gut health by boosting the good-for-you bacteria in the digestive system,” she explains. Studies have also linked yogurt consumption with lower blood pressure, better heart health, and even more efficient weight management.
Whitney Linsenmeyer, Ph.D., another registered dietitian and professor at Saint Louis University, agrees that yogurt is a nutritional powerhouse. “It’s high in protein, calcium, and vitamin D — nutrients that support bone strength, muscle function, and general well-being,” she says. The bonus? Yogurt can keep you fuller for longer, helping to curb those mid-morning hunger pangs.
Key Ingredients to Look For in Healthy Yogurts
When shopping for the healthiest yogurt, it’s important to check the nutrition label carefully. While yogurt, in general, has health benefits, some varieties pack in unnecessary added sugars or lack the filling protein you’re looking for.
Minimize Added Sugar
Many store-bought yogurts, especially flavored varieties, are high in added sugars. The American Heart Association advises women to consume no more than 25 grams of added sugar per day, while men should limit their intake to 36 grams. However, just one serving of some yogurts can contain more than half of these limits.
“Flavored yogurts are notorious for sneaking in added sugars,” Susie warns. Many dietitians recommend choosing plain or unsweetened yogurts to avoid this pitfall. Linsenmeyer points out that some brands do offer flavored yogurts without added sugars, so it’s worth taking a close look at the label.
Go for High-Protein Options
Protein is a crucial element that makes yogurt a filling, satisfying snack or meal. While regular yogurt contains about 5 grams of protein per serving, Greek and Icelandic yogurts provide significantly more. “These types of yogurt are strained, which removes much of the liquid and concentrates the protein,” explains Linsenmeyer.
For those aiming to manage their weight or maintain muscle mass, higher-protein yogurts are ideal. Greek yogurt typically contains double the protein of regular yogurt, making it a popular choice among dietitians.
Consider the Fat Content
Yogurt is available in non-fat, low-fat, and full-fat varieties, each offering different benefits. While some people prefer to opt for low-fat or non-fat versions to reduce their saturated fat intake, others find that full-fat yogurt keeps them feeling fuller for longer.
“The fat in yogurt helps our bodies absorb fat-soluble vitamins like A and D,” Linsenmeyer explains. This fat can also help with satiety, meaning you’ll stay satisfied for longer after eating. Susie, for instance, prefers 2% to 4% milk-fat yogurts, as they offer a creamier consistency and help her feel fuller.
The Healthiest Yogurt Varieties
Dietitians have narrowed down the healthiest yogurt options, with Greek and Icelandic yogurts emerging as clear favorites due to their high protein content and low sugar levels.
Greek Yogurt
Greek yogurt stands out for its thick, creamy texture and high protein content. It has become a top choice for health professionals, especially for breakfast. “Most Greek yogurts have about twice the protein as regular yogurt,” Susie says, adding that its nutritional density makes it a winner for anyone looking to stay fuller longer. As long as it’s unsweetened, Greek yogurt easily claims the title of the healthiest yogurt.
Icelandic Yogurt
Icelandic yogurt, also known as skyr, is another high-protein option. Like Greek yogurt, it’s strained to remove more liquid, resulting in a thicker, creamier product with even more protein. “Sometimes I find Icelandic yogurt to be creamier than Greek yogurt,” Susie says, recommending it as a top pick for those who prefer an ultra-rich texture.
Non-Dairy Yogurts
For those who need or prefer a dairy-free option, non-dairy yogurts made from soy, coconut, or cashew milk are widely available. Of these, soy yogurt is the most nutritionally comparable to dairy-based yogurt. Dietitians advise applying the same guidelines for non-dairy varieties, particularly when it comes to avoiding added sugars.
Make It Your Own: Healthy Yogurt Toppings
If plain yogurt doesn’t excite your taste buds, consider adding nutritious toppings to create your own healthy, flavorful snack. Fresh fruit, chia seeds, and nuts like walnuts or almonds can enhance both the taste and the nutrient profile of your yogurt. “Freeze-dried fruit is another great option if you’re trying to move away from flavored yogurts,” suggests Linsenmeyer, noting that it adds sweetness and a burst of color without excess sugar.
However, not all toppings are created equal. Many store-bought granolas contain added sugars, so be mindful when choosing your yogurt accompaniments.
Conclusion: Yogurt Is a Nutritional All-Star
Whether you enjoy it as a quick breakfast, a snack, or a smoothie ingredient, yogurt offers a range of health benefits, from improving gut health to supporting weight management. The healthiest yogurt options — those with minimal added sugars, high protein, and balanced fat content — can help you feel fuller for longer and provide essential nutrients like calcium and vitamin D.
For dietitians like Susie and Linsenmeyer, Greek and Icelandic yogurts are top choices. But regardless of the variety, always check the label and choose a yogurt that aligns with your health goals. With a little creativity, yogurt can be a versatile and delicious part of your diet any time of day.
