3 Steps for Choosing a Healthy Yogurt
Yogurt varieties have exploded on store shelves in recent years and knowing which type to choose isn’t easy if you’re unsure what you’re looking for. Instead of staring at the options with confusion, it’s helpful to go in with a plan to narrow your selection. Use these three simple steps the next time you’re feeling overwhelmed by the yogurt aisle. Note: These tips focus solely on the spoon-able type, so if you’re looking for detail on the drink-able here then you’re out of luck. (But, much of the same principles apply.)
Step 1: Choose the Type
Are you looking for dairy-based yogurt or non-dairy yogurt? If you’re going dairy then some common types include skyr, greek, and original. If you’re going dairy-free then you’re likely going to find coconut, oat, almond, or soy, but the variety varies significantly by store.
Step 2: Check the Nutrition
You have three nutrients to check on yogurt: sugar, protein, and fat.
Sugar
Yogurt contains a natural dairy sugar called lactose which is why all yogurts will have grams of sugar listed on the label. This can be confusing if you’re trying to limit added sugars, but rest assured there is a difference!
Added sugar is the sugar that isn’t found naturally in the food. This can be in the form of syrups, honey, or other refined sugars. Until the new nutrition facts panel is in place on all food labels, you’ll have to use a little trick to identify the total amount of added sugar in yogurt. To do this, compare a plain (unsweetened) yogurt of the same brand and size to the sweetened yogurt you’re looking to buy. The difference in the total grams of sugar is the added sugar. This sugar could come from fruit or it could come from syrups, honey, or other sources, so be sure to check the ingredient list as well. If you want to cut back on added sugar, buy plain yogurt and add your own flavors.
Protein
Yogurt is a natural source of protein, but the amounts will vary significantly depending on the variety. If the protein is higher in one type than another, it doesn’t mean it’s a superior product, but it does mean that it should be considered when determining how the yogurt will fit into your daily needs.
Protein in Common Yogurt Varieties*
Greek Yogurt (5.3 oz) 15g
Regular Yogurt (5.3 oz) 8g
Skyr (5.3 oz) 15g
Coconut Yogurt (5.3 oz) <1 g
Soy Yogurt (5.3 oz) 4g
Almond milk Yogurt (5.3 oz) 5g
Oat milk Yogurt (5.3 oz) 2.5g
*Protein content will vary by brand
Fat
Like protein, total fat can vary significantly from one brand of yogurt to another. And with the wide variation in the types of yogurt available (soy, dairy, coconut, oat, etc.), the type of fat can also vary. Dairy and coconut yogurt are more likely to have saturated fat than the other yogurts listed. This will vary significantly, especially with dairy yogurt, based off the percentage of fat in the product. Excess intake of saturated fat is connected to an increased risk for cardiovascular disease and should be considered in the dietary pattern as a whole. This means that yes, full fat dairy can be enjoyed as part of a healthy eating pattern, but if other foods with a significant amount of saturated fat are also consumed then it’s likely to contribute to excess intake. As a general recommendation, the Dietary Guidelines for Americans recommends no more than 10% of total calories come from saturated fat.
Step 3: Choose your Favorite Flavor
None of this makes any sense if you don’t like the flavor you’re eating! Looking for some add-ins? Check out the list below for ideas.