Is plant-based yogurt as healthy as regular yogurt?

November 16, 2025 •

3 min read

According to a 2023 study in Frontiers in Nutrition, plant-based yogurts have significantly less total sugar and sodium, and more fiber, than dairy yogurts. The question of whether is plant-based yogurt as healthy as regular yogurt ultimately depends on nutritional goals, fortification, and the specific product base.

Quick Summary

The healthiness of plant-based yogurt versus dairy yogurt varies significantly by brand and type. Key differences lie in protein, calcium, fiber, and fat content, with fortification playing a crucial role. Individual dietary needs and product labels are critical for making the best choice.

Key Points

Nutrient Differences: Plant-based yogurts typically contain less sugar, sodium, protein, and calcium than dairy yogurts.
Importance of Fortification: Many plant-based yogurts are fortified with calcium, vitamin D, and B12.
Variety in Plant-Based Options: Nutritional content varies dramatically across plant-based types; almond and oat yogurts often have better nutrient density than coconut-based versions.
Protein Content: Dairy yogurts, especially Greek types, are higher in protein, while most plant-based options are lower unless fortified.
Fiber and Saturated Fat: Plant-based yogurts naturally contain more fiber, while types like coconut yogurt can be high in saturated fat.
Probiotics are Variable: Both types can offer probiotics, but amounts differ; check the label for "live and active cultures".

Navigating the Yogurt Aisle: Dairy vs. Plant-Based

The yogurt aisle has expanded far beyond traditional dairy, presenting consumers with a wide range of options. With increased awareness of dietary needs like lactose intolerance, environmental concerns, and personal health goals, plant-based yogurts have surged in popularity. But how do these alternatives stack up nutritionally against their dairy counterparts? Not all yogurts are created equal, and their health benefits vary significantly based on their base ingredient and fortification.

The Nutritional Breakdown: What the Science Says

A 2023 study analyzed hundreds of dairy and plant-based yogurts, revealing that plant-based options generally contain less sugar and sodium and more fiber. However, dairy yogurts typically offer more protein, calcium, and potassium. The study also highlighted significant nutritional variability within the plant-based category.

Comparing Different Yogurt Bases

Dairy Yogurt: A strong source of protein (especially Greek), calcium, phosphorus, and vitamin B12. Protein aids muscle repair and satiety, while calcium supports bone health. Sugar content includes natural lactose, and fat varies with the milk used.
Soy Yogurt: A good protein source, often comparable to non-Greek dairy yogurt when fortified. It can also provide healthy fats and calcium. Consumers should check for added sugars.
Almond Yogurt: Often lower in saturated fat, sugar, and sodium, making it a nutrient-dense option. It is naturally low in protein and usually requires fortification for adequate calcium levels.
Oat Yogurt: Tends to be lower in calories and fat than dairy and is a source of soluble fiber. However, it is typically lower in protein.
Coconut Yogurt: Known for creaminess but is often lowest in protein and highest in saturated fat among plant-based options. It was ranked lowest in nutrient density in one study. Like other plant-based yogurts, it often has less sugar than flavored dairy and can be fortified.

The Role of Probiotics

Both dairy and plant-based yogurts can contain probiotics beneficial for gut health. Dairy yogurt often has a higher and more diverse probiotic content. Plant-based versions can be fortified, but levels vary. Look for "live and active cultures" on labels.

The Impact of Fortification

Plant-based yogurts are often fortified with calcium, vitamin D, and B12 to boost their nutritional value. Fortified versions can match dairy's calcium content, but absorption may differ. Without fortification, many plant-based options lack sufficient amounts of these micronutrients.

Comparison Table: Dairy vs. Common Plant-Based Yogurts (Approximate Values per 100g)


Feature	Plain Dairy Yogurt	Fortified Soy Yogurt	Almond Yogurt	Oat Yogurt	Coconut Yogurt
Protein	5.3g	4-7g	1g	~4g	1-2g
Fiber	0g	1-2g	~1-2g	1-3g	1g
Calcium	183mg (14% DV)	120mg (15% DV)	56% DV (fortified)	Varies (often fortified)	Varies (often low)
Saturated Fat	1g	0.5g	Low	Low	High
Total Sugar	7g	<5g	Varies (often low)	Varies (often low)	<5g
Sodium	70mg	Low	Low	Low	Varies

Note: Nutritional content varies significantly by brand, flavor, and fortification. Always check the specific product label.

Additives and Ingredient Lists

Plant-based yogurts often use thickeners like gums and starches for texture, potentially leading to longer ingredient lists than simple dairy yogurts. Many dairy yogurts also contain thickeners, so comparing labels is advisable.

Making Your Choice

The healthier choice depends on individual goals. Dairy yogurt excels in protein, natural calcium, and B12. Plant-based options are good for those who are lactose intolerant or vegan and offer lower sugar and sodium, but require attention to fortification and fat content (especially in coconut-based versions). Reading nutritional labels is crucial. A mix of both might offer balanced benefits.

Conclusion: A Balanced Perspective

Neither type is definitively "healthier." They have different nutritional strengths. Plant-based yogurts generally have lower sugar and sodium but may need fortification for protein and micronutrients. Dairy provides complete protein and micronutrients but can be higher in sugar and saturated fat. Understanding these differences and checking labels allows consumers to make informed choices. For further information, resources like {Link: National Institutes of Health website https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1195045/full} are helpful.

Frequently Asked Questions

Regular dairy yogurt, particularly Greek and Icelandic varieties, generally contains significantly more protein than most plant-based alternatives. Some plant-based brands boost their protein content by adding pea protein, but this varies by brand.

Studies show that plant-based yogurts contain significantly less total sugar on average compared to dairy yogurts. However, this is largely dependent on the brand and whether the yogurt is plain or flavored, so checking the nutritional label is always recommended.

Unfortified plant-based yogurts are generally lower in calcium than dairy yogurts. However, many brands fortify their products to match dairy's calcium content. It is crucial to read the product label to ensure you are getting a significant amount of calcium.

Both dairy and plant-based yogurts can support gut health by providing probiotics. Dairy yogurt typically has a wider variety and higher concentration of cultures due to its natural fermentation. For plant-based, look for labels that state they contain 'live and active cultures' and consider options with added fiber to feed beneficial bacteria.

Coconut yogurt is often low in protein and high in saturated fat compared to other yogurts and ranks lowest in nutrient density in some studies. While it provides a creamy texture, its nutritional profile means other plant-based options like almond or soy yogurt may be a healthier choice.

Vitamin B12 is found naturally in animal products, so it is not inherently present in plant-based yogurts. However, many plant-based brands fortify their products with B12. Look for fortified options and read the label carefully to ensure adequate intake.

To achieve a texture and mouthfeel similar to dairy, plant-based yogurts often require additives such as gums and starches. This can result in a longer ingredient list compared to some simple dairy yogurts. These ingredients are generally considered safe but are a factor for consumers seeking "clean label" products.