Yogurt is often touted as a healthy addition to the diet, but with so many options on supermarket shelves, making the right choice can be tricky. From candy-laden varieties to “fruit” flavors packed with added sugars, not all yogurts are created equal. To help navigate the dairy aisle, we asked five nutrition experts for their top tips on selecting the healthiest yogurt. Their advice was refreshingly consistent.
What Makes a Yogurt Healthy?
1. High in Protein
Protein plays a vital role in muscle repair, satiety, and metabolism support. “A good yogurt should provide at least 10 grams of protein per serving,” says Lauren Klein, M.S., RDN. Greek yogurt and Icelandic skyr are excellent choices, often delivering double or triple the protein content compared to plant-based alternatives. While dairy remains the gold standard, soy-based yogurts can also offer a respectable 7 grams of protein per serving.
2. Low in Added Sugar
Excess added sugar contributes to various chronic health conditions. The American Heart Association recommends limiting added sugar intake to 36 grams per day for men and 25 grams for women. “Flavored yogurts can be sneaky sources of added sugar,” warns Klein. Opting for plain yogurt and adding your own fruit for sweetness is a smarter, healthier choice.
3. Rich in Live & Active Cultures
Probiotics are one of yogurt’s greatest health benefits, but not all yogurts contain them in effective amounts. “Look for the ‘Live & Active Cultures’ seal from the National Yogurt Association,” advises Andrea Ballenthin, M.S., CNS, LDN. This ensures the product contains at least 100 million live cultures per gram at production, supporting digestion and gut health.
4. Packed with Essential Nutrients
Beyond calcium, yogurt supplies important nutrients such as phosphorus, vitamin B12, riboflavin, and potassium. “These micronutrients are critical for bone health, energy metabolism, and overall wellness,” says Colleen Sloan, PA-C, RDN. Checking the nutrition label helps ensure you’re getting these added benefits.
5. Fat Content That Fits Your Needs
The debate between full-fat and low-fat dairy has evolved. Current research suggests that dairy fat is not inherently linked to weight gain. “Choose the fat content that aligns with your health goals,” Sloan recommends. Full-fat yogurts offer creaminess and promote satiety, while low-fat options remain recommended for those managing heart health concerns.
Expert Tips for Enjoying Yogurt
Once you’ve chosen a nutritious yogurt, these simple tips can enhance its versatility and enjoyment:
Stick to the right portion size: Aim for ¾ cup to 1 cup per serving.
Build a fruit and yogurt parfait: Add fresh berries or banana slices for natural sweetness and fiber.
Use as a topping: Swap out sour cream for yogurt on savory dishes or as a topping for pancakes and waffles.
Transform into a dip: Mix with herbs and spices for a protein-rich veggie dip.
Incorporate into baking: Yogurt adds moisture and tenderness to muffins, cakes, and pastries.
The Bottom Line
Yogurt can be a powerhouse of nutrition—but only if you select wisely. Focus on options that are high in protein, low in added sugar, rich in live cultures, and provide essential nutrients. Reading labels carefully is key. Avoid being misled by flashy packaging and prioritize simple, wholesome ingredients for the greatest health benefits.
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