What Type of Yogurt Is Best for Smoothies?

December 15, 2025 •

4 min read

According to Johns Hopkins Medicine, yogurt is a classic and versatile smoothie ingredient that adds protein, probiotics, and calcium. Choosing what type of yogurt is best for smoothies depends on your specific health goals and desired texture, as different varieties offer distinct nutritional profiles and consistencies.

Quick Summary

This guide compares Greek, regular, and dairy-free yogurts to help you select the ideal option for your smoothies. Key considerations include protein content, thickness, and nutritional benefits to match your dietary preferences and health objectives.

Key Points

Greek yogurt is best for high protein: Its strained texture makes it thicker and more protein-dense than regular yogurt, ideal for satiety.
Regular yogurt offers more calcium: Unstrained yogurt provides nearly double the calcium of Greek yogurt, making it great for bone health.
Dairy-free options vary in protein and texture: Plant-based yogurts from soy, coconut, and almond provide alternatives for different dietary needs, with soy typically offering more protein.
Thickens smoothies naturally: For a richer, creamier consistency, use Greek yogurt or dairy-free coconut yogurt. Freezing yogurt cubes also enhances thickness.
Choose plain yogurt to control sugar: Many flavored yogurts contain high amounts of added sugar. Opt for plain and sweeten naturally with fruit or honey.
Check labels for probiotics: To ensure gut-health benefits, look for labels with 'live and active cultures' on both dairy and plant-based yogurts.

Greek Yogurt: The High-Protein Powerhouse

Greek yogurt is arguably the most popular choice for smoothies, and for good reason. Its thick, concentrated texture is a result of an extra straining process that removes liquid whey. This makes it significantly higher in protein and lower in sugar and carbohydrates than its regular counterpart.

Benefits of Greek Yogurt in Smoothies

Higher Protein: With up to 15-20 grams of protein per 6-ounce serving, Greek yogurt is excellent for satiety, muscle repair, and weight management.
Thick and Creamy Texture: It adds a rich, luscious, and thick consistency to your smoothies, almost like a milkshake. For an even thicker, ice-cream-like texture, you can freeze Greek yogurt in ice cube trays.
Stabilizes Blood Sugar: The high protein content slows digestion, which helps prevent blood sugar spikes and crashes often associated with fruit-heavy smoothies.
Probiotic-Rich: It contains beneficial live and active cultures that support gut health.

Regular Yogurt: Lighter Consistency and More Calcium

Regular yogurt is unstrained, which gives it a smoother, more fluid consistency compared to Greek yogurt. While it has less protein per serving, it offers more calcium and potassium. This makes it a great choice for those who prefer a lighter, more drinkable smoothie or are prioritizing bone health.

Advantages of Using Regular Yogurt

Smoother Texture: Its lighter consistency blends easily and creates a thinner, more classic-style smoothie.
Higher Calcium: Regular yogurt can provide nearly twice the amount of calcium as Greek yogurt, making it excellent for bone health.
More Affordable: Because it requires less milk to produce, regular yogurt is often more budget-friendly.

Dairy-Free Yogurts: Plant-Based Power

For those who are lactose intolerant, vegan, or simply prefer a plant-based diet, a wide variety of dairy-free yogurts are available. Made from sources like coconut, almond, soy, and oat milk, these alternatives offer different textures and flavors. When choosing, check the label for added sugars and seek out options with live cultures for probiotic benefits.

Common Dairy-Free Yogurt Varieties

Coconut Milk Yogurt: This option adds a rich, tropical flavor and a creamy texture due to its high-fat content.
Almond Milk Yogurt: Generally thinner than other varieties, it has a mild, nutty flavor.
Soy Milk Yogurt: A classic dairy alternative that offers a good amount of plant-based protein.
Oat Milk Yogurt: Known for its neutral flavor profile and smooth consistency.

Comparison Table: Greek vs. Regular vs. Dairy-Free Yogurt


Feature	Greek Yogurt	Regular Yogurt	Dairy-Free Yogurt
Protein Content	Very High	Moderate	Varies (Soy-based is higher)
Texture	Thick, rich, and creamy	Smooth and fluid	Varies (Coconut is thick, almond is thin)
Calcium	Moderate	Very High	Varies (Often fortified)
Probiotics	Yes, live cultures	Yes, live cultures	Varies (Check for live cultures)
Flavor	Tangy	Mildly Tangy to Sweet	Depends on base (e.g., coconut, soy)
Best For	Thick, protein-packed smoothies	Lighter, more drinkable smoothies	Plant-based, allergen-friendly needs

Choosing the Right Yogurt for Your Goals

For Maximum Creaminess and Protein

If you want a thick, satisfying, and protein-packed smoothie, Greek yogurt is the clear winner. Its rich texture provides a luxurious, milkshake-like consistency that is perfect for post-workout recovery or a filling breakfast. Consider plain, unsweetened varieties to control the added sugar.

For a Lighter, Drinkable Consistency

If you prefer a less dense smoothie, regular yogurt is an excellent option. Its higher water content makes for a smoother, more fluid beverage that is easy to drink. It also provides a significant boost of calcium for bone health.

For Dairy-Free and Vegan Lifestyles

Dairy-free yogurts are the way to go for those avoiding dairy. For a rich, creamy blend, opt for coconut milk yogurt. If you need a protein boost, soy-based varieties are a great choice. Always review the nutritional label for live cultures to ensure you are getting the probiotic benefits.

A Note on Flavored Yogurts

While tempting, flavored yogurts often contain high amounts of added sugars, which can undermine the health benefits of your smoothie. Health experts recommend choosing plain yogurt and adding your own natural sweetness with fruits, a drizzle of honey, or a splash of maple syrup.

Conclusion: The Best Yogurt is the Right Fit for You

Ultimately, the best type of yogurt for your smoothie is the one that aligns with your dietary needs and personal preferences. Greek yogurt excels for high protein and thickness, regular yogurt for a smoother blend and extra calcium, and dairy-free options for plant-based lifestyles. By considering your goals for texture and nutritional content, you can easily choose the perfect yogurt to make your ideal smoothie. A great resource for further nutritional information is available on the Healthline website, where you can read more about the differences between various yogurt types.

Frequently Asked Questions

No, yogurt is not the only way to thicken a smoothie. Other ingredients like frozen bananas, avocado, nut butters, chia seeds, or a handful of raw oats can also create a rich, creamy consistency.

The main difference is in the straining process. Greek yogurt is strained to remove excess whey, resulting in a thicker, higher-protein product, while regular yogurt is unstrained and retains more liquid, making it thinner and higher in calcium.

It is best to choose plain, unsweetened yogurt for smoothies. Flavored varieties often contain high amounts of added sugars, which can negate the health benefits. You can naturally sweeten your smoothie with fresh fruit or a touch of honey.

Coconut, soy, and almond milk yogurts are all excellent dairy-free alternatives. Coconut yogurt provides a rich, creamy texture, while soy yogurt offers more plant-based protein.

For an extra thick smoothie, use frozen fruit, reduce the amount of liquid, or add thicker ingredients like Greek yogurt, avocado, or a spoonful of nut butter.

Greek yogurt has significantly more protein than regular yogurt. The straining process concentrates the protein, making it ideal for muscle repair and increasing satiety.

Yes, you can use full-fat yogurt, which will contribute to a richer, creamier texture and provide healthy fats. Both low-fat and full-fat options are available for Greek and regular varieties.