What Makes Yogurt Healthier Than Milk?

December 1, 2025 •

3 min read

According to a 2025 review in the New York Times, yogurt can contribute to a healthy, balanced diet. This is largely because the fermentation process introduces beneficial probiotics and reduces the amount of lactose, fundamentally changing what makes yogurt healthier than milk for many people.

Quick Summary

The fermentation process transforms milk into yogurt, creating beneficial probiotics and reducing lactose content. This makes yogurt easier to digest and more beneficial for gut health and immunity compared to regular milk.

Key Points

Probiotics Boost Gut Health: Yogurt with live and active cultures contains probiotics that improve digestion and aid in nutrient absorption, benefits not found in regular milk.
Easier to Digest: During fermentation, the lactose in milk is broken down into lactic acid, making yogurt significantly lower in lactose and easier for lactose-intolerant individuals to digest.
Higher Bioavailability of Nutrients: The fermentation process can enhance the body's ability to absorb certain nutrients, such as calcium, compared to milk.
Enhanced Protein Content: Greek yogurt and other concentrated varieties contain higher levels of protein than milk, promoting satiety and supporting muscle health.
Smart Choices are Key: For maximum health benefits, opt for plain, unsweetened yogurt with live cultures and avoid varieties with excessive added sugars or artificial ingredients.

The Transformative Power of Fermentation

The fundamental difference between milk and yogurt lies in the fermentation process. Milk is the raw ingredient, a nutrient-rich liquid straight from a cow or other animal. Yogurt, conversely, is a cultured dairy product. Live bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, are introduced to the milk and left to ferment at a warm temperature. This process has several profound effects on the milk's composition, ultimately creating the characteristics that make it uniquely beneficial. During fermentation, these bacteria consume the natural milk sugar, lactose, and convert it into lactic acid. This is what gives yogurt its signature tangy taste and thick, creamy texture. This transformation is key to why yogurt can be a more digestible and nutrient-dense option than milk for many individuals.

The Probiotic Advantage

One of the most significant benefits of yogurt is its probiotic content, provided you choose a product with live and active cultures. Probiotics are live microorganisms, or "good bacteria," that support a healthy gut microbiome. Milk, in its unfermented state, does not contain these beneficial bacteria. Consuming probiotics regularly has been linked to a variety of health benefits, including supporting a healthy gut microbiome and aiding in nutrient absorption.

Easier on Digestion for the Lactose Intolerant

For the millions of people worldwide with lactose intolerance, yogurt offers a clear advantage over milk. The fermentation process naturally breaks down much of the lactose in milk. While milk typically contains around 12 grams of lactose per cup, a similar serving of yogurt can contain significantly less. Furthermore, the live bacterial cultures in yogurt produce the enzyme lactase, which continues to break down any remaining lactose even after consumption, making it much easier on the digestive system. This means individuals who experience discomfort from milk can often enjoy yogurt without adverse effects.

Nutrient Density and Bioavailability

While milk is undoubtedly rich in nutrients like calcium and protein, the fermentation process in yogurt can sometimes increase the bioavailability of certain minerals. For example, some studies suggest that the acidic environment in yogurt can ionize calcium, which facilitates better intestinal absorption. Additionally, the culturing process partially digests the milk proteins (casein), making them easier for the body to absorb and utilize. This makes the already-high protein content of yogurt even more effective for muscle repair and growth. Greek yogurt, in particular, has an even higher protein concentration due to the straining process that removes excess whey.

Comparison: Yogurt vs. Milk


Feature	Yogurt	Milk
Probiotics	Contains live and active cultures (in many varieties) beneficial for gut health.	Does not naturally contain probiotics.
Lactose Content	Significantly lower due to bacterial fermentation.	Higher lactose content, often triggering symptoms in lactose-intolerant individuals.
Digestibility	Easier to digest for many people, especially those with lactose intolerance.	Can be harder to digest for some due to lactose.
Protein	Generally higher in protein, especially in Greek yogurt varieties.	Contains a good amount of protein, but typically less than Greek yogurt.
Bioavailability of Minerals	Acidity may enhance absorption of minerals like calcium and magnesium.	Contains bioavailable calcium, but yogurt's composition may offer a slight edge in absorption.
Added Sugar	Often has high amounts of added sugars, particularly in flavored varieties.	Typically contains only natural milk sugars, but some flavored milks add sugar.

Choosing the Healthiest Yogurt

It is crucial to note that not all yogurts are created equal. Many commercial yogurts, particularly flavored and sweetened varieties, are loaded with added sugars, artificial flavors, and stabilizers, which can negate many of their health benefits. To reap the maximum nutritional rewards, look for plain, unsweetened yogurt with the "Live & Active Cultures" seal. You can add your own flavorings with fresh fruit, a drizzle of honey, or nuts for sweetness and fiber, ensuring you control the sugar content. Heat-treated yogurts, which have been pasteurized after fermentation, also lack the live probiotic cultures and their associated benefits.

Conclusion

While both milk and yogurt are nutritious dairy products, the fermentation process gives yogurt a distinct edge in several key areas. The introduction of probiotics supports a healthier gut microbiome, while the reduction of lactose makes it a more digestible option for many. When choosing a plain, unsweetened variety with live and active cultures, yogurt becomes a functional food with benefits that go beyond basic nutrition. It is not about one being 'bad' and the other 'good,' but rather recognizing the unique health-promoting properties that fermentation unlocks in yogurt, making it a potentially healthier choice depending on individual digestive needs and health goals.

Frequently Asked Questions

Yes, for many people, plain yogurt is healthier than milk due to its probiotic content and lower lactose levels. The fermentation process creates beneficial bacteria and makes it easier to digest.

While milk is generally known for its high calcium content, yogurt can contain comparable or even higher amounts, depending on the type. Importantly, the acidic environment of yogurt may improve the bioavailability and absorption of that calcium.

Yes, many lactose-intolerant individuals can tolerate yogurt. The bacteria used in fermentation break down much of the lactose, and the live cultures aid in further digestion, reducing the likelihood of symptoms.

No, most flavored yogurts contain large amounts of added sugars, artificial flavors, and stabilizers. To maximize the health benefits, it is best to choose plain, unsweetened varieties.

Greek yogurt is thicker and higher in protein than regular yogurt because it has been strained to remove excess whey. While both can contain probiotics, the straining process concentrates the protein.

Look for the "Live & Active Cultures" seal or check the ingredient list for specific bacterial strains, such as Lactobacillus bulgaricus and Streptococcus thermophilus.