There is no doubt the yoghurt aisle can feel overwhelming.
With so many options available, from high protein to flavoured to fat free, choosing a yoghurt that is both nutritious and enjoyable can feel confusing. The good news is that once you know what to look for, finding a healthy yoghurt becomes much simpler.
Here are some practical tips to help you choose a yoghurt that supports your health, training and everyday nutrition.
Choose Greek or Strained Yoghurt Where Possible
Greek yoghurt varieties tend to be higher in protein due to the straining process used during production.
Higher protein yoghurts:
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Help keep you fuller for longer
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Support muscle repair and recovery
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Make a great post-training snack
Greek yoghurt also works well in both sweet and savoury meals.
Look for No Added Sugars
When comparing yoghurts, aim for less than 10 g of sugar per 100 g.
Some sugar is naturally present in yoghurt due to lactose, the naturally occurring milk sugar. This is not the same as added sugar. Flavoured yoghurts often contain added sugars to improve taste.
Choosing plain or unflavoured yoghurt and adding your own sweetness, such as fruit, honey or maple syrup, gives you more control over total sugar intake.
Be Cautious With Fat-Free Yoghurt
Fat-free yoghurt varieties often contain more added sugar to compensate for texture and flavour.
Including some fat can:
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Improve satiety
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Enhance flavour
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Support absorption of fat-soluble vitamins
Low-fat or full-fat options can be part of a healthy, balanced diet depending on your needs and preferences.
Look for Probiotics and Live Cultures
Probiotics are beneficial bacteria that support gut health.
Look for yoghurt labels that mention:
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Live cultures
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Acidophilus
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Lactobacillus
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Bifidobacterium
The presence of these cultures helps support digestion and overall gut health.
Always Compare Products Per 100 g
Comparing yoghurts per 100 g allows you to accurately assess protein and sugar content across different brands and tub sizes.
This makes it easier to choose:
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Higher protein options
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Lower sugar options
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Products that best suit your goals
|
Product |
Protein |
Sugar |
Benefits |
|
Chobani Low-Fat Plain Yoghurt
|
17.6g/serve 9.7/100g
|
6.0g/serving 3.3g/100g |
Higher protein yogurt with no added flavourings. Great for savoury or sweat meals. |
|
Chobani Fit Greek Yoghurt Range
|
15.5g/serve 9.1g/100g |
5.0g/serve 2.9g/100g |
Higher protein yoghurt with choice of flavouring and only using stevia as a sweetener. These products also contain the enzyme lactase, therefore can be tolerable for those who are lactose intolerant! |
|
Danone YoPro Range
|
15.4g/serve 9.6g/100g |
6.6g/serve 4.1g/100g |
Similar to the yoghurt above, this is a higher protein yoghurt with choice of flavouring and only using stevia as a sweetener. The enzyme lactase is also added and can therefore be tolerable for those who are lactose intolerant. |
|
Jalna Greek Low-Fat Yoghurt
|
5.7g/100g |
6.7g/100g |
A pot set yoghurt with no additional flavouring. This product has a great list of probiotics! |
Making Healthy Yoghurt Easy to Use
A healthy yoghurt is only helpful if you actually enjoy eating it.
Using yoghurt in breakfasts, snacks, sauces and baking can make it easier to include regularly. Exploring easy recipes that use yoghurt as a base can help you build nourishing meals and snacks without overthinking it.
Key Takeaways on Choosing a Healthy Yoghurt
When choosing a yoghurt, focus on protein content, minimal added sugars and the presence of live cultures.
There is no single best yoghurt for everyone. The healthiest option is one that fits your needs, supports your goals and tastes good enough that you enjoy it consistently.
If you are unsure what option suits you best, personalised advice from a dietitian can help guide your choices.