What is the Healthiest Yogurt You Can Get?

November 15, 2025 •

3 min read

According to a study published in PubMed Central in 2018, yogurt products available on the market vary widely in total sugar content, suggesting that not all options are as healthy as they may seem. Navigating the dairy aisle to find the healthiest yogurt requires knowing what key factors to prioritize, from protein to probiotic content.

Quick Summary

This guide provides a comprehensive breakdown of how to identify the healthiest yogurt options. It compares popular types like Greek and regular, evaluates different nutritional components, and offers key tips for making an informed choice.

Key Points

Check for Added Sugar: Prioritize plain, unsweetened yogurt to control sugar intake, avoiding products with high levels of added sweeteners.
Choose High Protein: Greek and Icelandic yogurts (skyr) are excellent choices for their high protein concentration, which aids satiety and muscle health.
Seek Live Cultures: Look for the 'Live & Active Cultures' seal or check the ingredient list to ensure the yogurt contains beneficial probiotics for gut health.
Compare Nutritional Goals: Consider your needs; Greek yogurt offers high protein, while regular yogurt is often higher in calcium.
Be Mindful of Alternatives: For dairy-free options, soy yogurt offers high protein, but check for added sugar and compare nutritional profiles, especially for calcium fortification.
Examine Fat Content: The fat content of yogurt is a personal choice, as full-fat varieties may be more satiating while low-fat options reduce saturated fat.

Your Guide to Finding the Healthiest Yogurt

The yogurt aisle is brimming with choices, from traditional tubs to specialty styles and plant-based alternatives. While yogurt can be a fantastic source of protein, calcium, and gut-friendly probiotics, the nutritional profile can differ dramatically between products. To help you make the best decision for your health, this guide explains what to look for and which types often come out on top.

Prioritize Low Added Sugar

One of the most critical factors in determining how healthy a yogurt is, is its sugar content. Many flavored yogurts can pack as much or more sugar per serving than a scoop of ice cream. The American Heart Association recommends that women consume no more than 25 grams of added sugar daily, and men no more than 36 grams, and a single sweetened yogurt can use up a significant portion of this allowance.

Opt for plain varieties: Plain, unsweetened yogurt allows you to control the sweetness yourself. Add natural sweeteners like fresh fruit, a touch of honey, or cinnamon for flavor.
Check the nutrition label: Look for a low number in the "Added Sugars" line. Natural, unflavored yogurts will still contain some natural sugar (lactose), but this is different from added sugars, which contribute to excess calories with little nutritional value.

Maximize Protein for Satiety

Protein is crucial for building muscle, regulating appetite, and helping you feel full for longer. Some yogurts are naturally higher in protein due to how they are processed.

Greek Yogurt: This is made by straining regular yogurt to remove the liquid whey, resulting in a thicker, creamier product with nearly double the protein of traditional yogurt.
Icelandic Yogurt (Skyr): Strained even more than Greek yogurt, skyr offers an extra-dense texture and an even higher protein concentration.
Kefir: A drinkable, fermented milk product, kefir often contains more protein and a wider range of probiotic strains than conventional yogurt.

Insist on Live and Active Cultures

For yogurt to be beneficial for gut health, it must contain live and active bacterial cultures, also known as probiotics. These beneficial microorganisms help balance your gut microbiome and may aid in digestion and boost your immune system.

Check for the seal: The International Dairy Foods Association has a Live & Active Cultures (LAC) seal, which ensures the product contains a minimum amount of live cultures.
Read the ingredients: The cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus, are typically listed on the ingredient label.

Dairy vs. Plant-Based Yogurt: A Comparison

With more people exploring plant-based diets or managing lactose intolerance, non-dairy yogurt alternatives are popular. However, their nutritional content can vary significantly from dairy yogurt.


Feature	Greek Yogurt (Dairy)	Icelandic Skyr (Dairy)	Soy Yogurt (Plant-based)	Coconut Yogurt (Plant-based)
Protein	Very High (15-20g per 6oz)	Very High (up to 25g)	High (comparable to dairy)	Low
Saturated Fat	Varies by fat level	Very Low (often nonfat)	Low	Very High
Added Sugar	Often Low (plain)	Often Low (plain)	Varies widely	Varies widely
Calcium	Lower than regular dairy	Lower than regular dairy	May be fortified	May be fortified, but low otherwise
Texture	Thick, creamy	Very thick, dense	Varies, can be smooth	Often very rich and smooth

The Verdict: The Healthiest Yogurts

For a top-tier choice, plain, unsweetened Greek or Icelandic yogurt is hard to beat due to its potent combination of high protein and low sugar. Kefir is another exceptional option, packing an even larger variety of probiotics for advanced gut health benefits. When choosing, always check the nutrition label for minimal added sugars and ensure it contains live cultures. Your personal dietary needs and taste preferences will ultimately determine the perfect choice for you, but starting with these principles will set you on the right path.

For further insights into the health benefits of yogurt, you can consult a reputable source such as WebMD.

Conclusion

Selecting the healthiest yogurt is a straightforward process when you know what to prioritize. The best options are plain and unsweetened, rich in protein, and teeming with beneficial live and active cultures. While Greek and Icelandic yogurts are standout choices for their concentrated protein, traditional yogurts and kefir also offer unique benefits. For those avoiding dairy, soy and other plant-based options can be a good fit, provided you scrutinize their added sugar and fortification. Ultimately, a critical look at the label will empower you to choose a product that best aligns with your wellness goals.

Frequently Asked Questions

Both Greek and regular yogurt are healthy, but they offer different benefits. Greek yogurt is higher in protein and lower in sugar, while regular yogurt generally contains more calcium. The 'healthier' option depends on your specific nutritional priorities.

The goal is to find a yogurt with minimal to no added sugar. Many health experts recommend choosing yogurts with less than 10 grams of added sugar per serving. Opting for plain yogurt and adding your own fruit is the best way to control sugar content.

Plant-based yogurts like soy, coconut, and almond vary widely in nutritional content. Soy yogurt can be comparable in protein to dairy, but others are often lower in protein and calcium. Always check the label for added sugars and fortification, as plant-based options are not inherently healthier.

This phrase indicates that the yogurt contains probiotics, which are live, beneficial bacteria. These cultures ferment the milk and are key to the yogurt's gut-boosting health benefits. Checking for this on the label ensures you are getting the desired probiotic content.

No. While frozen yogurt is made from fermented milk, it often contains significant amounts of added sugar, flavorings, and stabilizers. It typically has fewer live cultures than fresh yogurt and is not considered a comparably healthy option.

Yes, it can. The high protein content in yogurts, especially Greek and Icelandic varieties, promotes feelings of fullness, which can help regulate appetite and reduce overall calorie intake. Additionally, the probiotics in yogurt may aid in metabolism.

Instead of relying on sweetened, flavored yogurts, you can add healthy toppings to plain yogurt. Options include fresh berries, sliced banana, nuts, seeds, a sprinkle of cinnamon, or a small drizzle of honey or maple syrup.

Kefir, a drinkable yogurt, is often considered a top contender for gut health. It is fermented with more types of bacteria and yeast than traditional yogurt, providing a wider array of probiotics. Opting for plain kefir, like plain yogurt, is the healthiest choice.