There's been a notable rise in interest for non-dairy food and drink items in recent years, with more consumers turning to dairy-free diets due to concerns about animal welfare, environmental impact, and personal health. This shift has notably fueled the growth of the dairy-free yogurt sector, propelled by the increasing popularity of plant-based alternatives.
In response to this growing demand, manufacturers have broadened their ranges, offering a variety of plant-based yogurts made from diverse sources like almonds, coconut, soy, and oats. The choice of base ingredient significantly influences the yogurt's nutritional content. For instance, yogurts made from coconut are generally higher in fats and saturated fats but lower in protein, unlike those derived from soy or almond milk. This diversification in the marketplace offers consumers a wide array of choices to suit their dietary needs and taste preferences.
Because not all dairy-free yogurts are made the same, it's crucial to examine the Nutrition Facts label closely. This helps in selecting the most suitable option to support your plant-based lifestyle effectively.
Key Features of a Nutritious Non-Dairy Yogurt:
Guidelines for Choosing a Healthy Non-Dairy Yogurt:
1) Low Sugar Content: Aim for yogurts with minimal added sugars. Ideally, choose varieties with no more than 10 grams of sugar, equivalent to about two-and-a-half teaspoons. This amount is roughly a quarter of the recommended daily intake of added sugars.
2) Select Unsweetened, Vanilla, or Plain Varieties: Typically, plain or vanilla yogurts contain the least added sugars. To enhance flavor, consider adding fresh fruits, berries, or natural sweeteners like cinnamon and ginger.
3) Protein Content: Traditional dairy yogurts, particularly Greek style, are known for their high protein content. Non-dairy yogurts, especially those made from coconut, often have lower protein levels compared to those made with almond or soy milk. However, there are strained Greek-style non-dairy yogurts available that offer higher protein content.
The Best Dairy-Free Yogurt Brands to Shop For:
1) Silk Plain Soymilk Dairy-Free Yogurt Alternative
¾ CUP: 110 calories, 4 g fat (.5 g saturated fat), 65 mg sodium, 10 g carbs (2 g fiber, 4 g sugar), 7 g protein
Rhyan Geiger, RDN and owner of Phoenix Vegan Dietitian, highly recommends Silk's Plain Soymilk Yogurt. "This yogurt offers a smooth texture and serves as an excellent dairy-free choice for vegans. Its primary ingredient is soymilk, enriched with live and active probiotics to support GI tract health. Nutritionally, it's impressive with 7 grams of plant-based protein, only 0.5 grams of saturated fat, and a minimal 4 grams (about one teaspoon) of sugar. Similar to traditional dairy yogurt, this soy-based variety is also a great source of calcium. Plus, it's widely available in stores and presents an affordable vegan option.
2) Nancy's Oat milk Plain Non-Dairy Yogurt
6.0 OZ: 120 calories, 6 g fat (3 g saturated fat), 55 mg sodium, 11 g carbs (3 g fiber, 0 g sugar), 5 g protein
This yogurt, made from oat milk, contains 3 grams of fiber, primarily due to the inclusion of inulin fiber. Additionally, it is free from added sugars and offers 5 grams of protein. It's both a gluten-free and vegan-friendly choice. Nancy's, originating as a family-owned business with a single creamery in Oregon, has expanded its reach and is now available across the nation.
3) Harmless Harvest Unsweetened Plain Organic Cultured Coconut
4.4 OZ: 60 calories, 2.5 g fat (2 g saturated fat), 10 mg sodium, 8 g carbs (3 g fiber, 1 g sugar), 1 g protein
Although this yogurt doesn't offer the same protein levels as others, registered dietitian Cynthia Sass, MPH, RD, CSSD, endorses it for its other qualities. It contains no added sugar and is crafted from coconut milk. Additionally, it includes seven distinct live and active cultures, beneficial for microbiome health. Moreover, this product is distinguished by its USDA-certified organic status.
4) Silk Almond milk Plain Dairy-Free Yogurt Alternative
¾ CUP: 200 calories, 16 g fat (1 g saturated fat), 70 mg sodium, 11 g carbs (3 g fiber, 6 g sugar), 6 g protein
This non-dairy yogurt's primary ingredient is almond milk, and it includes live active cultures, with only 1.5 teaspoons of sugar per serving. It's devoid of dairy, gluten, soy, carrageenan, and artificial colors and flavors.
5) Kite Hill Original Plain Unsweetened Almond Milk Yogurt
¾ CUP: 140 calories, 10 g fat (1 g saturated fat), 10 mg sodium, 9 g carbs (3 g fiber, 1 g sugar), 4 g protein
This vegan yogurt, crafted from almond milk, contains live active cultures and offers 3 grams of fiber. While it's lower in protein compared to other plant-based yogurts, it boasts an overall beneficial nutritional profile.
6) So Delicious Dairy Free Vanilla Coconut Milk Yogurt Alternative
5.3 OZ: 140 calories, 10 g fat (10 g saturated fat), 10 mg sodium, 13 g carbs (<1 g fiber, 4 g sugar), 1 g protein
This lusciously thick and creamy non-dairy yogurt contains a mere teaspoon (4 grams) of added sugar, though it has only 1 gram of protein. It's predominantly made with organic ingredients and is certified vegan. So Delicious has over 30 years of experience in producing dairy-free frozen desserts and plant-based beverages, including soymilk, coconut milk, and almond milk.
7) Siggi's Plant Based Coconut Yogurt Vanilla & Cinnamon
5.3 OZ: 190 calories, 11 g fat (7 g saturated fat), 90 mg sodium, 12 g carbs (<1 g fiber, 9 g sugar), 10 g protein
This yogurt's main components are coconut milk, pea protein, cane sugar, and coconut oil, and it includes five live, active cultures. Although the saturated fat content is elevated due to the coconut milk, the type of saturated fat found in coconut is generally considered less artery-clogging compared to the saturated fats in meats or full-fat dairy products.
8) Kite Hill Plain Unsweetened Greek Style Plant-Based Yogurt
5.3 OZ (2/3 CUP): 140 calories, 6 g fat (.5 g saturated fat), 160 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 17 g protein
Similar to traditional dairy-based Greek yogurt, known for its higher protein content and lower sugar levels compared to regular yogurt, this non-dairy Greek-style yogurt also boasts a higher protein content and contains no added sugar. Almond milk forms the base of the yogurt, with added protein coming from soy protein isolate. It includes live, active cultures, and even the vanilla-flavored variant contains zero grams of sugar.
9) Cocojune Lemon Elderflower Organic Cultured Coconut
4.0 OZ: 190 calories, 16 g fat (15 g saturated fat), 10 mg sodium, 10 g carbs (2 g fiber, 5 g sugar), 1 g protein
This yogurt, derived from organic coconut milk, is crafted using a simple blend of organic ingredients such as organic coconuts, spring water, cane sugar, and vegan probiotic cultures. Although it doesn't provide the high protein levels typically desired in yogurt, its richness and satisfying texture come from the substantial fat and saturated fat content found in coconuts, making it a hearty snack.
10) GT's Cocoyo Living Coconut Yogurt Cacao
½ CUP OZ: 90 calories, 6 g fat (6 g saturated fat), 20 mg sodium, 8 g carbs (4 g fiber, 2 g sugar), 2 g protein
GT's yogurt, made from coconut water, shares nutritional traits with other coconut-based non-dairy yogurts. It's richer in fats and saturated fats, but has lower levels of carbohydrates, sugar, and protein. Its composition features raw young coconut, cacao, and probiotic cultures, sweetened naturally with stevia, a calorie-free sweetener. Available in delightful flavors like Peach Nectarine, Passionfruit Guava, and Pina Colada, it offers a refreshing variety.