What is the healthiest type of yogurt to buy? Your Guide to Smart Choices

November 12, 2025 •

4 min read

Many flavored yogurts contain more sugar than a dessert, making the yogurt aisle surprisingly complex. To make an informed decision, understanding what is the healthiest type of yogurt to buy means looking beyond marketing claims and focusing on key nutritional factors.

Quick Summary

This guide breaks down how to identify the healthiest yogurt options by prioritizing low added sugar, high protein, and active cultures like Greek yogurt or Icelandic skyr.

Key Points

Low Added Sugar: The healthiest yogurts are plain and unsweetened, allowing you to control the sugar content by adding natural toppings yourself.
High Protein: Look for strained varieties like Greek yogurt or Icelandic skyr for a higher protein content, which promotes satiety and muscle health.
Live Cultures: Choose yogurts with the 'Live & Active Cultures' seal to ensure you are getting beneficial probiotics for gut health.
Check Ingredients: A short, simple ingredient list with milk and live cultures is preferable, as long lists can indicate unnecessary additives.
Know Your Needs: Your best choice depends on your specific goals; consider Greek yogurt for high protein, regular yogurt for higher calcium, or kefir for probiotic diversity.
Be Wary of Labels: Don't confuse 'Greek-style' with authentic strained Greek yogurt, which is higher in protein.

The yogurt aisle can be a maze of conflicting labels and trendy options. With varieties ranging from traditional and Greek to Icelandic skyr and plant-based alternatives, it's challenging to know which choice truly delivers on health benefits. However, by focusing on a few key nutritional markers—specifically, added sugar, protein content, and probiotics—you can confidently select the best option for your health goals.

The Key Factors for Choosing Healthy Yogurt

Prioritize Low Added Sugar

Many flavored and fruit-on-the-bottom yogurts can be surprisingly high in added sugar, sometimes containing as much as a serving of ice cream. Excessive added sugar consumption is linked to various health issues, including unwanted weight gain and an increased risk of chronic diseases. To control your sugar intake, the simplest and most effective strategy is to choose plain, unsweetened yogurt. You can then add your own healthy sweeteners, like fresh fruit or a small amount of honey, giving you complete control over the taste and sugar level. Aim for options with less than 6-8 grams of total sugar per serving, knowing that some of this will be naturally occurring lactose.

Seek High Protein

Protein is a crucial nutrient for satiety, helping you feel full and satisfied for longer, which can be beneficial for weight management. It also supports muscle maintenance and repair, especially after exercise. Strained yogurts, such as Greek and Icelandic varieties, naturally contain significantly more protein than unstrained regular yogurts. Some specialized brands even fortify their products with extra protein, offering up to 25 grams per serving.

Look for Live and Active Cultures

All yogurt is made through the fermentation of milk with bacterial cultures, but not all products contain beneficial probiotics by the time they reach your fridge. Look for a label indicating "live and active cultures" or the National Yogurt Association seal. These live bacteria, such as Lactobacillus and Bifidobacterium, are crucial for supporting gut health, aiding digestion, and potentially boosting your immune system. Pasteurized yogurts, which are heated after fermentation, kill these beneficial microbes.

Comparing Types of Yogurt

Greek Yogurt

Greek yogurt is made by straining regular yogurt to remove most of the liquid whey, resulting in a thick, creamy texture and a concentrated nutrient profile. It's typically higher in protein and lower in sugar (lactose) than unstrained yogurt. This makes it an excellent choice for a filling snack or for those managing blood sugar. Greek yogurt can also be used as a versatile, low-fat alternative to sour cream in many recipes.

Icelandic Skyr

Skyr is a traditional Icelandic cultured dairy product that is strained even more than Greek yogurt, making it exceptionally thick and high in protein. Made with non-fat milk, it's a great option for those seeking the highest protein content with minimal fat. Its mild flavor and dense consistency make it very satisfying, often with less tang than Greek yogurt.

Plain Regular Yogurt

While not as high in protein as its strained counterparts, plain regular yogurt offers its own set of benefits. It retains more of its calcium during the straining process, making it a good source of this bone-strengthening mineral. It has a thinner, creamier texture and a mild flavor that can be easily customized. Just be sure to choose an unsweetened variety to avoid excess sugar.

Kefir

Kefir is a drinkable fermented milk product with a wider variety of probiotic strains than most yogurts. This broad spectrum of beneficial bacteria and yeasts can offer robust support for gut health. The fermentation process also breaks down more lactose, making it a good option for people with lactose sensitivities.

Plant-Based Yogurts

For vegans or those with dairy allergies, plant-based yogurts made from soy, almond, coconut, or oat milk are available. The nutritional content varies significantly by base. Soy-based yogurts often have a protein content comparable to dairy, while coconut and cashew versions can be higher in fat and lower in protein. Always check the label to ensure they are fortified with calcium and vitamin D, and contain live and active cultures.


Feature	Plain Greek Yogurt	Plain Icelandic Skyr	Plain Regular Yogurt
Protein	High (~15-20g/serving)	Very High (~16-25g/serving)	Moderate (~8-13g/serving)
Added Sugar	Low (choose unsweetened)	Low (choose unsweetened)	Low (choose unsweetened)
Texture	Thick, creamy	Very thick, dense	Smooth, thinner
Calcium	Moderate	Moderate	High
Probiotics	Yes, if live cultures present	Yes, if live cultures present	Yes, if live cultures present

Practical Tips for Your Yogurt Purchase

Read the ingredients: A simple, short list of ingredients is often a good sign. Look for milk and live cultures, and be wary of long lists of added thickeners, flavorings, and sweeteners.
Flavor your own: Plain yogurt is the healthiest foundation. Enhance the flavor naturally with fresh berries, nuts, seeds, cinnamon, or a small drizzle of maple syrup.
Check for the 'Live and Active Cultures' seal: This guarantees the presence of beneficial probiotics, which are essential for gut health.
Distinguish 'Greek-style' from Greek: Authentic Greek yogurt is strained, concentrating its protein. "Greek-style" is not strained and may contain added thickeners and less protein.

Conclusion: Your Healthiest Choice

Ultimately, the healthiest type of yogurt is one that meets your personal dietary needs and preferences while minimizing unnecessary additives. For most people, plain, unsweetened Greek or Icelandic skyr is the best option due to its high protein content and low sugar. However, plain regular yogurt offers more calcium, and kefir provides a greater diversity of probiotic strains. By using this guide and carefully reading nutrition labels, you can cut through the marketing clutter and make a genuinely healthy choice that supports your overall well-being.

For more information on selecting healthy yogurt, see this guide: Nutrition Experts Approved Tips for Choosing the Healthiest Yogurt.

Frequently Asked Questions

Most flavored yogurts are very high in added sugar, diminishing their health benefits. If you prefer flavor, it's best to choose a plain, unsweetened yogurt and add your own toppings like fresh fruit, cinnamon, or a small amount of honey.

This seal, often from the National Yogurt Association, indicates that the yogurt contains beneficial live bacteria, or probiotics, which are good for your gut health. Some yogurts are heat-treated after fermentation, which kills these cultures.

The ideal fat content depends on your goals. Nonfat or low-fat varieties have fewer calories, which can help with weight loss. However, full-fat yogurt can be more satiating and may assist in the absorption of fat-soluble vitamins.

Both Greek and Icelandic skyr are strained, resulting in a thick, high-protein product. Skyr is strained even more than Greek yogurt, giving it a denser texture and often a slightly higher protein content per serving.

Many people with lactose intolerance can tolerate yogurt better than other dairy products. The fermentation process breaks down some of the lactose. Strained varieties like Greek yogurt or Icelandic skyr contain even less lactose. Dairy-free alternatives are also an option.

Authentic Greek yogurt is strained to achieve its thick texture and higher protein level. 'Greek-style' yogurt is not strained and instead uses thickeners, which means it may have less protein and more additives than true Greek yogurt.

The simplest ingredient list is often the best. Look for milk and live cultures, and a minimal amount of other items. Be cautious of added sugars (e.g., cane sugar, fruit juice concentrate), artificial sweeteners, and thickeners.