Which Type of Yogurt is Better for Your Health Goals?

December 6, 2025 •

4 min read

According to a study comparing yogurts in the US, plant-based options often contain less total sugar, while dairy yogurts are typically higher in protein and calcium. This comparison helps clarify which type of yogurt is better for your personal health and nutrition needs.

Quick Summary

Compare the nutritional benefits, taste, and texture of Greek, regular, Icelandic, kefir, and plant-based yogurts. Your ideal choice depends on factors like protein needs, gut health focus, and dietary restrictions.

Key Points

Choose Plain: The healthiest yogurts are plain and unsweetened to avoid high levels of added sugar, which can undermine health benefits.
Prioritize Protein: Greek and Icelandic (skyr) yogurts are strained to be exceptionally high in protein, which supports satiety and muscle repair.
Boost Probiotics: For maximum gut health, kefir offers the highest diversity and quantity of live and active probiotic cultures.
Check Labels for Fortification: Plant-based yogurts, while dairy-free and often higher in fiber, may need to be fortified with calcium and vitamins like B12.
Match to Your Goals: The best yogurt for you depends on individual health goals, whether it's higher protein, better gut health, or managing lactose intolerance.
Read the Ingredient List: Be wary of added thickeners in 'Greek-style' products and artificial sweeteners in flavored or 'zero sugar' options.

Understanding the Main Types of Yogurt

Yogurt is a fermented dairy product created by adding live bacterial cultures to milk. While all yogurts start with this basic principle, variations in the process and ingredients lead to significant differences in texture, taste, and nutritional value. The most common types include regular, Greek, Icelandic (skyr), kefir, and various plant-based alternatives. Each offers a unique set of pros and cons, making the 'best' option highly dependent on individual dietary goals and preferences.

Regular Yogurt

Regular, or traditional, yogurt is a classic for a reason. It is fermented and cooled, resulting in a smooth, somewhat viscous texture. It contains less protein and more calcium than its strained counterparts, making it a good source of bone-strengthening nutrients. Its milder flavor is versatile for smoothies, dressings, and general snacking.

Greek Yogurt

Greek yogurt is made by straining out the liquid whey from regular yogurt, which makes it significantly thicker, tangier, and higher in protein. This concentrated protein content helps promote satiety and muscle repair. Greek yogurt is an excellent substitute for sour cream, mayonnaise, or oil in recipes.

Icelandic Yogurt (Skyr)

Icelandic skyr is an even thicker and creamier variety than Greek yogurt, requiring up to four times the amount of milk to produce. This intensive straining process results in a very high-protein, low-fat product with a slightly milder taste than Greek yogurt. Skyr is an ideal choice for a filling, high-protein snack.

Kefir

Kefir is a liquid, drinkable cultured dairy product with a high concentration and wider diversity of probiotics than most yogurts. It is known for its tart, slightly effervescent flavor and is up to 99% lactose-free due to its extensive fermentation process. Kefir is excellent for maximizing gut health benefits and can be easily consumed in a glass or blended into smoothies.

Plant-Based Yogurt

Catering to vegans and those with lactose intolerance, plant-based yogurts are made from milk alternatives like soy, almond, or coconut. While they lack dairy protein and may require fortification for calcium and vitamin D, they offer a fiber boost and are naturally lactose-free. The nutritional profile varies greatly by brand and base, so careful label reading is essential.

A Head-to-Head Nutritional Comparison

To make an informed decision, it's helpful to see how the main types of plain yogurt stack up against each other nutritionally. Note that these are generalized figures for plain, unsweetened versions and can vary by brand and fat content.


Feature	Regular Yogurt	Greek Yogurt	Icelandic Skyr	Kefir	Plant-Based (e.g., Almond/Coconut)
Protein	Medium (5-10g/serving)	High (15-20g/serving)	Very High (17-25g/serving)	High (8-13g/serving)	Low to Medium (1-11g/serving, varies by base)
Sugar	Medium (higher lactose)	Low (less lactose)	Low	Low (fermented out)	Low (can be high if sweetened)
Fat	Varies (nonfat to full-fat)	Varies (nonfat to full-fat)	Low (traditionally skim milk)	Varies (nonfat to full-fat)	Varies (coconut is higher)
Calcium	High	Lower than Regular	Varies	High	Varies (check for fortification)
Probiotics	Varies (check for live cultures)	Varies (check for live cultures)	Contains live cultures	Very High (diverse strains)	Varies (check for live cultures)

Making Your Choice Based on Health Goals

Selecting the right yogurt starts with your personal objectives. Consider the following:

For Weight Management

If weight loss is your goal, high-protein options like plain Greek yogurt or skyr are excellent choices. The high protein content boosts satiety, helping you feel full for longer and reducing the urge to snack excessively. Pair with fruits and nuts for a balanced and satisfying meal.

For Optimal Gut Health

For superior probiotic benefits, kefir is the clear winner. Its wide variety of probiotic strains supports a healthier and more diverse gut microbiome than most traditional yogurts. For those with dairy sensitivities, fortified plant-based yogurts with added probiotics can also be beneficial.

For Strong Bones

Calcium is crucial for bone health, and traditional dairy yogurts are naturally rich in this mineral. While Greek yogurt has less calcium due to straining, both regular and Greek dairy yogurts are valuable sources, especially when fortified with vitamin D for better absorption. For non-dairy options, look for fortified products with calcium and vitamin D.

For Lactose Intolerance

Individuals with lactose intolerance can often enjoy strained dairy yogurts like Greek or skyr, as the straining process removes most of the lactose. Kefir's longer fermentation also makes it nearly lactose-free. Naturally, plant-based yogurts are completely lactose-free. For dairy lovers with sensitivity, lactose-free dairy yogurt is also a great option.

A Word on Added Sugar

Perhaps the most important consideration is to choose a plain, unsweetened yogurt. Flavored yogurts, regardless of type, often contain high amounts of added sugar that can negate the health benefits. For flavor, add your own fresh fruit, honey, or a natural sweetener.

Conclusion: Your Personal Yogurt Prescription

Ultimately, there is no single best type of yogurt for everyone. The best choice is the one that aligns with your specific health goals, dietary needs, and taste preferences. Prioritize plain varieties to avoid added sugars and always check the label for live and active cultures. Whether you opt for the protein power of Greek, the probiotic diversity of kefir, or the dairy-free convenience of a fortified plant-based yogurt, incorporating this versatile fermented food into your diet is a step towards better health.

For additional nutritional information and guidelines on choosing the right foods, consider consulting resources like the National Institutes of Health.

How to Incorporate Different Yogurts

Regular Yogurt: Use in creamy dressings, marinades, or as a lighter topping for soups and baked potatoes.
Greek & Skyr Yogurt: Perfect for thick dips like tzatziki, layered parfaits with granola, or as a high-protein breakfast base.
Kefir: Great for quick smoothies or as a refreshing, probiotic-rich drink on its own.
Plant-Based Yogurt: Enjoy in smoothies, layered with fresh fruit, or as a dairy-free alternative in baking.
Pro Tip: Mixing a plain yogurt with a flavored one can be a good way to reduce added sugar while still getting a hint of sweetness.

Frequently Asked Questions

Greek yogurt is generally considered better for weight loss due to its higher protein content. This keeps you feeling full and satisfied for longer, which can help reduce overall calorie intake.

Kefir, a drinkable fermented milk, typically contains a greater number and more diverse range of probiotic strains (up to 30) compared to regular or Greek yogurt, making it a powerful choice for gut health.

Plant-based yogurts can be a healthy choice, but their nutritional profile differs. They often contain less protein and may require fortification for calcium and B12. Reading the label is important to ensure you are getting the nutrients you need, especially since some have added sugars and thickeners.

The healthier fat option depends on your overall dietary needs. Low-fat yogurt is lower in calories, but some studies suggest that the fats in full-fat dairy may offer certain health benefits. The key is to choose a plain, unsweetened version to avoid excess sugar, which is often added to low-fat varieties for flavor.

Many people with lactose intolerance can tolerate yogurt better than milk. Strained yogurts like Greek and Icelandic, as well as kefir, have less lactose. Many brands also offer lactose-free dairy and plant-based options.

Look for plain, unsweetened varieties with 'live and active cultures' on the label. Check the ingredient list for unnecessary thickeners or additives. A shorter, simpler ingredient list is often better.

Traditional, unstrained regular yogurt often has a higher calcium content than Greek yogurt, which loses some during straining. Both dairy and fortified plant-based yogurts are good options, especially when they also contain vitamin D to aid calcium absorption.

Skyr is an Icelandic yogurt that is even thicker, creamier, and higher in protein than Greek yogurt. It uses more milk and a specific straining process. Skyr is also traditionally made from skim milk, making it very low in fat.