Yogurt is more than just a breakfast staple or a delightful snack—it's a versatile ingredient that can enhance both sweet and savory dishes while providing numerous health benefits. However, the abundance of yogurt brands lining store shelves can make it difficult to determine which one is right for you.
To simplify your decision-making process, we've consulted nutrition experts who have shared their insights on the finest contenders in the yogurt market. Whether you crave rich and creamy Greek yogurts or prefer dairy-free alternatives, this comprehensive guide will equip you with the knowledge to make informed choices during your next visit to the yogurt aisle.
Decoding the Secrets of a Nutritious Yogurt Brand Selection
When it comes to choosing a healthy yogurt brand, several factors come into play. A quality yogurt should strike a balance between protein and carbohydrates while being low in added sugars and unnecessary additives. To make an informed decision, consider the following key elements:
- Protein Power: Opt for yogurts that are abundant in protein. Protein not only keeps you satisfied but also aids in muscle repair, supports immune health, and promotes overall well-being.
- Sugar Savvy: Check the sugar content on the nutrition label and opt for yogurts that are low in added sugars. Plain or unsweetened yogurts are generally the best choice as they allow you to customize the sweetness by adding your own toppings or fruits.
- Fat Factor: Consider your dietary needs and preferences when selecting the fat content of your yogurt. Full-fat yogurts can be a nutritious option as they provide healthy fats and promote satiety. However, if you're monitoring your calorie or fat intake, low-fat or fat-free options might be more suitable.
- Embrace the Cultures: Seek out yogurts that contain live and active cultures, as these beneficial bacteria offer probiotic benefits. Probiotics are crucial for maintaining gut health and aiding digestion. Keep an eye out for specific strains like Lactobacillus and Bifidobacterium, known for their positive effects on gut health.
Now, let's delve into the expert-recommended yogurt brands and uncover the ones to approach with caution. And for further guidance on healthy eating, including a selection of delicious lactose-free yogurts.
The Finest Yogurt Brands
1) Fage BestSelf Yogurt
PER SERVING: 110 calories, 3 g fat, 2 g sat fat, 50 mg sodium, 5 g carbs ( 0 g fiber, 5 g sugar), 15 g protein
According to Kim Kulp, RDN, owner of Gut Health Connection, Fage BestSelf Yogurt is a nutritional powerhouse. It offers a generous dose of protein, calcium, and probiotics, all while being lactose-free to prevent any potential stomach discomfort. With BestSelf Yogurt, you can indulge in the delightful creaminess of Greek yogurt without worrying about digestive issues.
2) Oikos Pro Plain Yogurt 25g Protien
PER SERVING: 160 calories, 3.5 g fat, 0.5 g sat fat, 60 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 25 g protein
Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes, highly recommends Oikos Pro Plain Yogurt as one of her top choices. She praises its impressive nutritional profile, with 25 grams of protein per serving and no added sugars. Whether enjoyed on its own or paired with fruits, chopped nuts, seeds, or high-fiber cereal, Oikos Pro Plain Yogurt offers a delicious and fulfilling breakfast option.
3) Coconut Cult
PER SERVING: 70 calories, 6 g fat, 6 g sat fat, 5 mg sodium, 2 g carbs ( 1 g fiber, 1 g sugar), 0 g protein
Julie Balsamo, RD, RDN, a gut health dietitian, shares her fondness for Coconut Cult as an excellent dairy-free choice. This delectable option boasts a delightful mousse-like texture, making it a delightful breakfast or dessert. Not only is it plant-based and organic, but it is also crafted in small batches. Each ounce of Coconut Cult contains an impressive 50 billion CFU of probiotics, making it an exceptional choice for promoting a healthy gut.
4) Friendly Farms Nonfat Plain Greek Yogurt
PER CUP: 120 calories, 0 g fat, 0 g sat fat, 13.3 mg sodium, 8 g carbs ( 0 g fiber, 8 g sugar), 21.3 g protein
Catherine Karnatz, MPH, RD, reveals that Friendly Farms Nonfat Plain Greek yogurt is a regular addition to her shopping cart at Aldi due to its affordability and versatility. She admires the yogurt's smooth and creamy texture, which makes it an ideal ingredient for smoothies, overnight oats, and pairing with fresh fruit. In a pinch, it can even serve as a substitute for sour cream. Catherine also appreciates the yogurt's high protein content, with 18 grams per 3/4 cup serving. This makes it a nourishing post-workout snack that aids in muscle recovery.
5) Icelandic Provisions Honey and Apricot Skyr Yogurt
PER SERVING: 170 calories, 8 g fat, 5 g sat fat, 40 mg sodium, 13 g carbs ( 0 g fiber, 9 g sugar), 11 g protein
Lauren Manaker, MS, RDN, a registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, raves about the latest addition to the yogurt lineup—the Icelandic Provisions Honey and Apricot. In an interview with Eat This, Not That!, she highlights that while it may have a higher saturated fat content, it is meticulously crafted using only top-notch ingredients. Notably, she declares it as the epitome of creaminess and deliciousness, making it an exceptional choice for yogurt enthusiasts.
6) Icelandic Provisions Vanilla Skyr Yogurt
PER SERVING: 160 calories, 7 g fat, 5 g sat fat, 40 mg sodium, 12 g carbs ( 0 g fiber, 9 g sugar), 11 g protein
Amanda Sauceda, MS, RD, shares her admiration for Icelandic Provisions as one of the finest yogurt brands available, although she prefers a different flavor. According to Sauceda, the Vanilla Skyr from Icelandic Provisions stands out as an exceptional yogurt option. She praises its distinct and indulgent vanilla flavor, which is achieved through the use of three different vanilla beans. Sauceda also appreciates the yogurt's thick and creamy texture, making it a delightful and satisfying treat. With 15 grams of protein per serving, it offers a nutritious and protein-rich snack.
7) Cabot 2% Vanilla Bean Greek Yogurt
PER SERVING: 180 calories, 2.5 g fat, 1.5 g sat fat, 75 mg sodium, 26 g carbs ( 0 g fiber, 21 g sugar), 13 g protein
Amanda Lane, MS, RD, CDCES, from Healthful Lane Nutrition, expresses her enthusiasm for Cabot's exceptional yogurt offerings. Specifically, she favors the 2% Vanilla Bean Greek Yogurt, which strikes a wonderful balance between creaminess and high protein content. For a delightful twist, Lane suggests topping it with an array of berries, seeds, or nuts, adding a burst of flavor and texture to the experience.
8) Siggi's Skyr
PER SERVING: 100 calories, 0 g fat, 0 g sat fat, 65 mg sodium, 7 g carbs ( 0 g fiber, 5 g sugar), 19 g protein
Two nutrition experts share their praise for Siggi's Skyr, each highlighting different aspects of this remarkable yogurt brand. Sarah Garone, NDTR, from A Love Letter to Food, emphasizes the high protein content and absence of added sugar in Siggi's plain flavor, allowing for customizable sweetness. Additionally, Garone points out its pleasing thickness, making it a suitable substitute for sour cream. On the other hand, Maya Oueichek, MBA, RDN, expresses her love for Siggi's as an extra creamy Icelandic yogurt. Oueichek appreciates its simple ingredients, protein-packed nature, and adherence to the traditional Icelandic Skyr yogurt-making method, which includes cultured skim milk for added gut health benefits. Oueichek also highlights the brand's wide range of flavorful options, making Siggi's versatile and enjoyable to incorporate into various meals and recipes.
9) Oikos Triple Zero Yogurt
PER SERVING: 90 calories, 0 g fat, 0 g sat fat, 55 mg sodium, 7 g carbs ( 0 g fiber, 5 g sugar), 15 g protein
Kelsey Kunik, RDN, owner of Graciously Nourished, shares her favorite yogurt choice—Oikos Triple Zero Yogurt. She highlights its impressive nutritional profile, with 15 grams of protein and no added sweeteners or fat. This makes it an ideal base for a balanced, low-sugar snack that can be enhanced with the addition of fruits, granola, and nut butter. Kunik particularly appreciates the thick and creamy texture of Oikos Triple Zero, distinguishing it from other low-sugar Greek yogurt brands. She notes that although it contains stevia, there is no bitter aftertaste. For a quick and satisfying breakfast, Kunik enjoys pairing the Triple Zero Vanilla Yogurt with sliced bananas, blueberries, and a dollop of crunchy peanut butter, providing her with sustained energy throughout the morning.
10) Chobani Whole Milk Plain Greek Yogurt
PER SERVING: 170 calories, 9 g fat, 5 g sat fat, 60 mg sodium, 7 g carbs ( <1 g fiber, 6 g sugar), 16 g protein
Amanda Sauceda, MS, RD, reveals her go-to choice for plain yogurt—Chobani Whole Milk Plain Greek Yogurt. While plain yogurt can often be too tart for her taste, Sauceda found that Chobani's version provides the perfect balance. She praises its ability to be enjoyed on its own, with berries, or incorporated into savory dinner dishes. With its thick texture, Chobani Whole Milk Plain Greek Yogurt also proves to be an excellent base for dressings and drizzles, adding a creamy and flavorful touch to various dishes.
11) Fage Greek Yogurt
PER SERVING: 90 calories, 0 g fat, 0 g sat fat, 65 mg sodium, 5 g carbs ( 0 g fiber, 5 g sugar), 18 g protein
Wan Na Chun, MPH, RD, expresses her fondness for Fage Greek yogurt due to its remarkable qualities. She highlights that Fage yogurt contains no added sugar and is rich in beneficial probiotics, promoting a healthy gut. Moreover, Fage employs a unique straining process that results in a thick and creamy yogurt, significantly higher in protein compared to regular yogurt. The texture and neutral flavor of this yogurt make it a versatile addition to various dishes, providing a protein boost. For example, Wan Na Chun enjoys incorporating Fage Greek yogurt into her breakfast bowl with granola and berries, as well as using it to create a high-protein ranch dip.
12) Two Good Lowfat Yogurt
PER SERVING: 80 calories, 2 g fat, 1 g sat fat, 35 mg sodium, 4 g carbs ( 0 g fiber, 2 g sugar), 12 g protein
Amanda Blechman, RD, CDN, director of health and scientific affairs at Danone North America, enthusiastically recommends Two Good Lowfat Yogurt for its remarkable qualities. She highlights that this blended yogurt is not only creamy but also boasts an impressive nutrition profile, with just 2 grams of total sugar and 12 grams of protein per single serving container. Additionally, Blechman applauds Two Good's commitment to making a positive impact through its "One Cup, Less Hunger" program. The brand collaborates with two food rescue organizations to combat food waste and address hunger issues. Furthermore, Two Good partners with a surplus produce rescue organization to create Good Save, a delectable sub-range of Two Good products made with surplus produce that would have otherwise gone to waste.
13) Simply Nature Whole Milk Plain Greek Yogurt
PER SERVING: 200 calories, 8 g fat, 5 g sat fat, 125 mg sodium, 13 g carbs ( 0 g fiber, 6 g sugar), 19 g protein
Dani Lebovitz, MS, RDN, CSSD, CDCES, founder of Kid Food Explorers, highly recommends Greek Yogurt for its exceptional qualities. She highlights its smooth and creamy texture, affordability, and substantial protein content of 17 grams per 2/3 cup serving. Moreover, Greek Yogurt contains multiple strains of live active cultures and is free from added sugars.
While many dietitians may opt for non-fat yogurt, Lebovitz personally prefers the full-fat version due to its ability to provide longer-lasting satiety. She emphasizes the versatility of plain Greek yogurt, making it suitable for any time of the day. For a delightful treat, she suggests drizzling it with honey, sliced strawberries, and slivered almonds. Additionally, Greek yogurt serves as an excellent base for savory dips like tzatziki, made by combining grated cucumber, lemon juice, garlic, olive oil, and salt. With its endless possibilities, plain Greek yogurt proves to be a versatile and delicious addition to various meals and recipes.
Avoid These Yogurt Brands: The Ones You Should Stay Away From
1) La Yogurt
PER SERVING: 150 calories, 1 g fat, 0.5 g sat fat, 85 mg sodium, 26 g carbs ( 0 g fiber, 19 g sugar), 6 g protein
Sharon Puello, MA, RD, CDN, CDCES, highlights the concerning quality of several yogurts and yogurt drinks targeted towards the Hispanic population, deeming them among the worst options available on store shelves. She points out that many of these products are alarmingly high in added sugars and low in protein. Specifically, Puello draws attention to La Yogurt, which stands out for having exceptionally high amounts of added sugars in its various flavors. For instance, the blended mango flavor contains a staggering 21 grams of added sugar while providing only 7 grams of protein.
2) El Mexicano Saborico Yogurt Drink
PER SERVING: 199 calories, 6 g fat, 4 g sat fat, 69 mg sodium, 29 g carbs ( 0 g fiber, 28 g sugar), 7 g protein
Sharon Puello, MA, RD, CDN, CDCES, highlights another yogurt drink, Saborico strawberry, which shares similar nutritional concerns to La Yogurt. Puello points out that Saborico strawberry yogurt drink contains a considerable 20 grams of added sugar while providing only 7 grams of protein.
It's important to be mindful of high added sugar intake as it is associated with an elevated risk of chronic diseases such as diabetes, high blood pressure, and heart disease. The recommended daily intake of added sugar is 24 grams for women and 36 grams for men. Keeping an eye on added sugar content can help support a healthier diet and overall well-being.
3) Yoplait Whips! Yogurt Mousse
PER SERVING: 150 calories, 4.5 g fat, 3 g sat fat, 55 mg sodium, 22 g carbs ( 0 g fiber, 19 g sugar), 5 g protein
Catherine Karnatz, MPH, RD, sheds light on the deceptive nature of Yoplait Whips! Yogurt Mousse, cautioning that despite its yogurt appearance, it is essentially a disguised dessert. She points out that a 4-ounce serving of Vanilla Crème yogurt mousse from Yoplait Whips! contains a concerning 14 grams of added sugar and a mere 5 grams of protein. This nutritional composition suggests that it is unlikely to provide sustained fullness and energy.