Which is the healthiest type of yogurt? A comprehensive guide

November 11, 2025 •

5 min read

Yogurt is a staple of healthy eating, with global consumption driving significant demand for both traditional and new varieties. However, navigating the dairy aisle to determine which is the healthiest type of yogurt can be a challenge, with options varying widely in protein, sugar, and fat content.

Quick Summary

Deciding on the healthiest yogurt depends on prioritizing low added sugar, high protein, and active probiotics. While Greek and Icelandic varieties offer high protein, plain, unsweetened versions are best for controlling sugar intake. Consideration of personal dietary needs, including lactose tolerance, is also important for selecting the right option.

Key Points

Prioritize Low Added Sugar: Plain, unsweetened yogurt is the healthiest option, as flavored varieties often contain excessive sugar.
Look for High Protein: Strained yogurts like Greek and Icelandic are excellent sources of protein, promoting satiety and aiding muscle health.
Check for Live & Active Cultures: For optimal gut and immune benefits, choose yogurts containing beneficial probiotics and look for the corresponding seal.
Choose the Right Fat Level: Select full-fat, low-fat, or non-fat yogurt based on your dietary goals and fat-soluble vitamin needs.
Consider All Options: Explore varieties like kefir for more diverse probiotics or fortified plant-based options if you have dietary restrictions.
Customize Your Flavors: Add your own healthy toppings like fruit, nuts, and seeds to plain yogurt instead of relying on sugary flavored versions.

Key Factors to Consider When Choosing Yogurt

When comparing different yogurts, a few nutritional factors are most critical for determining their overall health benefits. Evaluating these criteria is the first step toward making an informed choice that aligns with your dietary goals.

Added Sugars

This is arguably the most important factor. Many flavored yogurts are loaded with added sugar, which can quickly negate the health benefits and contribute to problems like weight gain and diabetes. Plain, unsweetened varieties are the best choice as they contain only natural milk sugar (lactose) and allow you to control the level of sweetness yourself. Dietitians recommend looking for options with minimal added sugar, or ideally, none at all.

Protein Content

Protein is a crucial macronutrient that promotes satiety, helps with muscle repair, and supports weight management. Strained yogurts, like Greek and Icelandic (skyr), naturally have a higher protein concentration because the liquid whey has been removed. This makes them more filling and beneficial for those seeking a protein boost. A high-protein yogurt can be a satisfying breakfast or a post-workout snack.

Live and Active Cultures (Probiotics)

Yogurt is a fermented food, and the live, active bacterial cultures (probiotics) are what give it many of its renowned health benefits, particularly for digestive and immune health. Probiotics help maintain a healthy balance of gut microbes, and their fermentation process can also make yogurt easier for some people to digest. Look for the 'Live & Active Cultures' seal or check the ingredient list for specific bacteria strains like Lactobacillus and Bifidobacterium to ensure you are getting a product with these beneficial microorganisms.

Fat Content

Yogurt is available in full-fat, low-fat, and non-fat varieties. The right choice depends on your overall dietary needs. Full-fat yogurt is creamier and can be more satiating, helping you feel fuller for longer. For those watching their calorie or saturated fat intake, low-fat or non-fat versions are a good alternative. Some studies have also suggested potential benefits of dairy fat regarding heart health and type 2 diabetes, though more research is ongoing.

Comparing the Healthiest Yogurt Types

While all plain, unsweetened yogurts offer nutritional value, some types have a superior macronutrient profile. Below is a comparison of some of the most popular healthy yogurt varieties.

Greek Yogurt

This strained yogurt is a popular choice for its thick, creamy texture and high protein content. It's an excellent source of protein, helping with satiety and muscle building. However, the straining process removes some calcium, making its calcium content lower than regular yogurt. Plain Greek yogurt is a versatile base for toppings or savory dishes.

Icelandic Skyr

Skyr is a traditional Icelandic cultured dairy product that is strained even more than Greek yogurt, resulting in an even thicker consistency and higher protein content. It typically contains less sugar and less fat, as it is traditionally made with skim milk, though creamy, full-fat versions are now available. Its nutritional density and low sugar profile make it a top contender for the healthiest option.

Kefir

Technically a fermented milk drink, kefir is often considered in the yogurt category due to its probiotic content. It boasts a wider variety and quantity of live cultures than most standard yogurts. Kefir is particularly beneficial for gut health and is often tolerated well by those with lactose sensitivity, as the fermentation process breaks down much of the lactose. Its liquid consistency makes it ideal for smoothies or drinking on its own.

Plant-Based Yogurt Alternatives

For those who are vegan or lactose intolerant, many dairy-free options exist, made from soy, almond, or coconut milk. Soy yogurt is often the most nutritionally comparable to dairy yogurt. It is crucial to check the nutrition labels, as these can vary widely in protein, calcium, and added sugar. Look for versions fortified with calcium and vitamin D and containing live cultures.

Nutrition Comparison Table


Yogurt Type	Protein (per serving)*	Added Sugar	Probiotics	Texture
Regular	Medium	Can be high (flavored)	May contain live cultures	Smooth, thinner
Greek	High (double regular)	Very low (plain)	Yes (check label)	Thick, creamy
Icelandic (Skyr)	Very High (more than Greek)	Very low (plain)	Yes (check label)	Very thick, creamy
Kefir	Medium-High	Very low (plain)	High quantity/variety of strains	Liquid, drinkable
Plant-Based	Varies widely	Varies widely	Yes (check label)	Varies by base milk

Note: Protein content varies by brand and fat level, with plain, non-fat versions typically having higher concentrations.

Plain vs. Flavored Yogurt: The Sugar Trap

One of the biggest pitfalls when choosing yogurt is falling for sweet, flavored varieties. While they may taste delicious, many contain as much added sugar as a dessert. For maximum health benefits, opt for plain, unsweetened yogurt and customize it yourself. You can add fresh berries, a drizzle of honey, nuts, or seeds for flavor and added nutrients. This practice is especially beneficial for managing weight and blood sugar levels.

Making the Healthiest Choice for Your Needs

The best type of yogurt for you is one that meets your specific health goals and personal preferences. If you want maximum protein to stay full, Icelandic skyr is an excellent choice. For a probiotic powerhouse, kefir offers a superior variety of strains. If you're managing calorie intake, a plain, non-fat Greek yogurt is a strong option. For those with lactose intolerance or a vegan diet, fortified plant-based yogurts are best. Always read the nutrition facts label carefully to identify high protein, low sugar, and live culture products.

Conclusion

Ultimately, selecting the healthiest yogurt involves a simple process: prioritize plain, unsweetened varieties and check the nutrition label for key indicators. Look for high protein content, live and active cultures (probiotics), and a low amount of added sugar. While Greek and Icelandic yogurts often stand out for their impressive protein content, plain traditional yogurt and probiotic-rich kefir also offer substantial health benefits. By choosing wisely, you can ensure your yogurt is a truly nourishing and functional addition to your diet. For more information on dairy and nutrition, consider visiting the Harvard School of Public Health's nutrition source website for authoritative resources on a variety of food topics. [https://nutritionsource.hsph.harvard.edu/food-features/yogurt/].

Frequently Asked Questions

Plain Greek yogurt is generally considered healthier than regular yogurt because its straining process results in a higher protein content and often less sugar. However, regular yogurt tends to have more calcium.

Kefir, a fermented milk drink, typically contains a wider variety and higher quantity of probiotic strains compared to most types of yogurt.

Skyr is an Icelandic-style yogurt that is strained to an even thicker consistency than Greek yogurt. It is a very healthy choice due to its high protein and low sugar content.

Yes, many flavored yogurts are high in added sugars, which can outweigh the health benefits. It is better to opt for plain yogurt and sweeten it yourself with natural ingredients.

Many people with lactose intolerance can consume yogurt because the live cultures used in fermentation help to break down lactose. Strained options like Greek yogurt and kefir are often tolerated best.

Look for a short ingredient list with 'live and active cultures,' minimal to no added sugar, and a protein count that aligns with your health goals. The 'Live & Active Cultures' seal can also be a helpful indicator.

Yes, full-fat yogurt can be a healthy choice. While higher in calories, it can be more satiating due to its fat content, helping to keep you full. Recent research suggests that full-fat dairy may offer health benefits that were previously overlooked.