Which Yogurt is Considered the Healthiest? An Expert Guide

December 11, 2025 •

3 min read

According to a 2025 analysis in the journal Frontiers in Nutrition, almond and oat yogurts often rank high in nutrient density when evaluating nutrients to limit (sugar, sodium). However, pinpointing the single healthiest yogurt can be complex, as it depends on factors like protein content, added sugars, and probiotics.

Quick Summary

A guide to selecting the healthiest yogurt based on nutritional content. Explore how Greek and Icelandic yogurts compare to regular and plant-based alternatives, focusing on protein, added sugars, and active cultures.

Key Points

Plain, Unsweetened is Best: To avoid excessive added sugars, choose plain yogurt and add your own fruit, nuts, or honey for flavor.
Check for Live & Active Cultures: For maximum probiotic benefits, look for the 'Live & Active Cultures (LAC)' seal or specific strains like Bifidobacterium on the ingredient list.
Prioritize High Protein: Greek and Icelandic yogurts are excellent sources of protein due to their straining process, making them ideal for satiety and muscle health.
Consider Your Dietary Needs: Plant-based yogurts, like soy or almond, are great dairy-free options, but be sure to check labels for fortification of calcium and vitamin D.
Read the Label Carefully: Always check the nutrition facts for sugar, protein, and fat content to ensure the yogurt aligns with your personal health goals.
Know the Probiotics: Not all yogurts contain sufficient probiotics for gut benefits; check the label for specific bacteria strains to ensure they are present.

Understanding What Makes a Yogurt Healthy

Selecting a healthy yogurt can be overwhelming given the vast number of options available. The key is to look beyond marketing claims and focus on a few critical nutritional factors. The ideal yogurt should provide substantial protein and beneficial probiotics with minimal added sugar.

The Importance of Live and Active Cultures

All yogurt is produced by fermenting milk with live bacteria cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. Some varieties, often labeled with the "Live & Active Cultures (LAC)" seal, contain additional probiotic strains like Lactobacillus acidophilus and Bifidobacterium, which can further enhance gut health. These beneficial microbes may help with digestion, reduce inflammation, and support immune function. While the LAC seal is helpful, it's always best to check the ingredient list for specific cultures.

Prioritizing Protein for Satiety and Muscle Health

Protein is a crucial nutrient for satiety, helping you feel full and satisfied for longer, which can be beneficial for weight management. Strained yogurts, such as Greek and Icelandic skyr, are particularly high in protein due to the removal of whey, the watery part of the milk. For example, Greek yogurt can contain almost double the protein of regular yogurt. This makes them an excellent post-workout snack for muscle recovery or a filling start to your day.

Avoiding Added Sugars

Flavored and fruit-on-the-bottom yogurts often contain significant amounts of added sugar, sometimes as much as a dessert. This can quickly negate any potential health benefits. The healthiest choice is to opt for plain, unsweetened yogurt and add your own natural sweeteners, such as fresh berries, a drizzle of honey, or a sprinkle of cinnamon. When buying flavored yogurt, check the nutrition label and aim for a product with less than 10 grams of sugar per 100 grams. The sugar listed on plain yogurt is naturally occurring lactose, not added sugar.

Decoding the Fat Content Debate

For years, low-fat and fat-free yogurts were considered the standard for healthy eating. However, more recent research suggests that full-fat dairy may not negatively impact cardiovascular health for everyone. The best choice for fat content depends on your personal health goals and preferences. Full-fat yogurt offers a richer texture and helps with the absorption of fat-soluble vitamins (A, D, E, K), while low-fat options can help manage overall saturated fat intake. The American Heart Association continues to recommend low-fat dairy for those with heart disease or high cholesterol.

Comparison of Popular Yogurt Varieties


Feature	Regular Yogurt	Greek Yogurt	Icelandic Skyr	Plant-Based Yogurt
Texture	Thinner, more liquid	Thick and creamy	Very thick, dense, and firm	Varies greatly (thin to thick)
Protein	Lower (approx. 5g per serving)	High (approx. 15-20g per serving)	Highest (approx. 20-25g per serving)	Varies significantly; typically lower
Sugar	Higher natural lactose; often high added sugar	Lower lactose; can be low in added sugar	Very low natural lactose	Varies, can be fortified or high in sugar
Calcium	Often higher than Greek/Skyr	Lower due to straining	Often lower than regular yogurt	Varies; typically fortified
Probiotics	Contains live cultures; may vary	High concentration of live cultures	High concentration of live cultures	Contains live cultures; may vary
Best For...	General use, smoothies, milder flavor	Post-workout, high-protein snack, dips	High-protein boost, very filling	Vegan diets, lactose intolerance

The Rise of Plant-Based Yogurts

For those who are vegan or lactose intolerant, plant-based yogurts are a growing alternative. The nutritional profile varies dramatically by the source. Soy yogurt is often the closest in protein to dairy yogurt. Almond, oat, and cashew yogurts are typically lower in protein and calcium unless fortified, so it's essential to check the label. Coconut yogurt can be high in saturated fat. Fortification is a key factor, as plant-based options often lack calcium and vitamin B12 naturally found in dairy.

Making the Right Choice for Your Needs

When faced with the crowded yogurt aisle, the best approach is to identify your primary health goals. If high protein is your priority, Greek or Icelandic skyr is an excellent choice. If you want maximum calcium, traditional regular yogurt might be better. For optimal gut health, look for a yogurt with the LAC seal and specific strains listed. To control sugar intake, stick with plain, unsweetened varieties and add your own toppings. Ultimately, a well-informed decision will help you find the best yogurt for your health.

This article is for informational purposes only and is not medical advice. For personalized dietary advice, please consult with a registered dietitian or healthcare professional.

Frequently Asked Questions

Generally, Greek yogurt is considered healthier for its higher protein content and lower sugar. The straining process removes some lactose, resulting in a thicker, protein-dense product. Regular yogurt typically has more calcium, but Greek yogurt's protein is superior for satiety and muscle repair.

To find a low-sugar yogurt, opt for plain, unsweetened varieties. Flavored yogurts often have significant added sugar. You can control the sweetness by adding your own fresh fruit, a touch of honey, or natural spices like cinnamon.

The healthiness of plant-based yogurts varies by base. Soy yogurt is often nutritionally comparable to dairy, but almond, coconut, and cashew yogurts are typically lower in protein and calcium unless fortified. Always check the nutrition label for fortification.

Live and active cultures are beneficial bacteria, or probiotics, used to ferment milk and create yogurt. These cultures can support digestive health and boost the immune system. Look for the 'Live & Active Cultures' seal on packaging.

Full-fat yogurt can be a healthy option, providing a creamier texture and aiding in the absorption of fat-soluble vitamins. For individuals with cardiovascular concerns, low-fat or fat-free may be better, but the evidence on full-fat dairy's effect on heart health is mixed.

Yogurt, especially high-protein varieties like Greek yogurt, can aid in weight management. Its protein content helps increase feelings of fullness, potentially reducing overall calorie intake and supporting a healthy body composition.

While all fermented yogurts start with live cultures, some brands add additional specific probiotic strains. Look for a label that states 'live and active cultures' and consider varieties like Kefir or Icelandic skyr, which are often rich in probiotics.