The yogurt aisle presents many choices, each promising different health benefits. While yogurt is naturally nutritious, many commercial varieties have added sugars and artificial ingredients that can negate their benefits. Understanding what makes a yogurt truly healthy is the key to selecting the best choice.
Factors to Consider When Choosing a Healthy Yogurt
Making an informed decision requires looking beyond marketing claims. Several key factors can tell you everything you need to know about a product's health value.
The Importance of Minimal Added Sugar
The high added sugar content is the biggest downside of many flavored yogurts. Some can contain as much sugar as a candy bar, which can be detrimental to health when consumed regularly. The American Heart Association recommends that women limit added sugars to no more than 25 grams per day and men to 36 grams. Many popular single-serving yogurts exceed half of this limit. To avoid this, select plain, unflavored yogurt and add healthy sweeteners like fresh fruit or a small amount of honey. For pre-flavored options, look for brands that use natural, non-caloric sweeteners like stevia or monk fruit and aim for less than 10 grams of added sugar per serving.
Maximizing Protein for Satiety
Protein is essential for feeling full. Yogurt's protein content varies significantly depending on its type. Greek and Icelandic yogurts, also known as skyr, are strained to remove excess liquid whey, which results in a thicker consistency and a higher concentration of protein. Greek yogurt often has about twice the protein of traditional yogurt. This makes strained varieties an excellent choice for a satiating breakfast or post-workout snack. The protein in yogurt is also high-quality, containing all the essential amino acids your body needs.
Live Cultures and Probiotic Benefits
The health benefits of yogurt are largely attributed to its live and active cultures, or probiotics, which support gut health by balancing the gut microbiome. Probiotics aid digestion, improve nutrient absorption, and may even boost the immune system. However, some yogurts are heat-treated after fermentation, which kills these beneficial bacteria. To ensure you're getting live probiotics, look for the 'Live & Active Cultures' (LAC) seal from the National Yogurt Association on the packaging. Brands often list specific strains like Lactobacillus and Bifidobacterium, which are crucial for digestive health.
Top Contenders for the Healthiest Yogurt Brand
Based on expert consensus and nutritional criteria, several brands consistently rank high for being high in protein, low in sugar, and rich in probiotics.
Healthiest Plain Greek & Icelandic Yogurts
- Siggi's Icelandic Skyr: Dietitians praise this for its simple ingredients, high protein (around 16g), and minimal added sugar in its plain varieties. Its thick, creamy texture makes it a favorite. Siggi's also offers a plant-based line with coconut milk.
- FAGE Total 0% Greek Yogurt: A popular choice for its clean, high-protein formula. It contains only two ingredients: skim milk and live cultures. With 16g of protein and no added sugar, it's a versatile, healthy option for many uses.
- Stonyfield Organic Greek: A top-rated organic brand known for its smooth texture and good probiotic content. Its plain versions are an excellent choice for those seeking organic options.
Best Zero/Low Sugar Flavored Yogurts
- Chobani Zero Sugar: This line offers 12g of protein with zero added sugar by using monk fruit and allulose sweeteners. It's a great choice for those who prefer flavored yogurt but want to avoid the sugar crash.
- Oikos Triple Zero: Lives up to its name with zero added sugar, zero artificial sweeteners (using stevia), and zero fat. Each serving provides 15g of protein and is under 100 calories.
- Too Good & Co.: This blended yogurt has just 2g of sugar and 12g of protein per serving, using stevia for a touch of sweetness. It's a flavorful, lower-sugar alternative.
Healthy Non-Dairy Alternatives
For those who are vegan or lactose intolerant, several plant-based options are available. However, their nutritional profiles can vary widely, particularly in protein content.
- Forager Project Organic Probiotic Cashewmilk Yogurt: A cashew-based option that delivers a creamy texture and is rich in probiotics. The unsweetened version is a good choice, though the protein is lower than dairy yogurt.
- Kite Hill Greek-Style Plain Unsweetened Almond Milk: One of the higher-protein non-dairy choices, providing 15g of protein per serving. It is unsweetened and contains live cultures.
- Silk Dairy-Free Soy Yogurt Alternative: For those seeking a nutritional profile closer to dairy, fortified soy-based yogurts like Silk are a good option, often providing higher protein than other plant-based choices.
The King of Probiotics: Kefir
If your primary goal is maximizing probiotic intake for gut health, kefir is an excellent choice. This drinkable, fermented milk product typically contains a greater number and diversity of probiotic strains than most standard yogurts. Brands like Lifeway Kefir offer 12 live and active cultures in a variety of flavors.
Yogurt Brand Comparison Table
| Brand | Type | Added Sugar | Protein (per serving) | Key Features |
|---|---|---|---|---|
| Siggi's Plain Skyr | Icelandic | 0g | ~16g | Simple ingredients, very thick, high protein |
| FAGE Total 0% Plain | Greek | 0g | 16g | Clean ingredients, classic tangy Greek flavor |
| Chobani Zero Sugar | Greek (flavored) | 0g | 12g | Natural sweeteners (monk fruit), flavored options |
| Oikos Triple Zero | Greek (flavored) | 0g | 15g | Natural sweeteners (stevia), zero fat, multiple flavors |
| Too Good & Co. | Greek (flavored) | ~2g | 12g | Very low sugar, sweetened with stevia |
| Lifeway Kefir | Drinkable | Varies | 10g | High probiotic count and diversity |
| Forager Project Plain | Cashew (non-dairy) | 0g | Varies | Organic, probiotic, dairy-free |
| Kite Hill Plain Unsweetened | Almond (non-dairy) | 0g | ~15g | Greek-style, dairy-free, high protein for non-dairy |
Conclusion: Making the Best Choice for Your Health
Ultimately, there is no single best yogurt brand for everyone. The "healthiest" choice depends on personal dietary needs, preferences, and goals. The best strategy is to prioritize plain, unsweetened varieties—especially Greek or Icelandic styles—that contain live and active cultures. These offer the highest protein and probiotic content without the empty calories of added sugar. If flavor is preferred, choose brands with minimal added sugar and avoid artificial sweeteners. Remember that even flavored options can fit into a healthy diet, but prioritizing whole foods is always best. Whether you prefer dairy or non-dairy, checking the nutrition label for low added sugar, high protein, and active cultures is the most reliable way to make a healthy choice for your body. For more information on reading nutrition labels and making healthy food choices, visit the Academy of Nutrition and Dietetics.
