Flavored Dessert Yogurts
Flavored dessert yogurts are often the least healthy option you’ll find in the dairy aisle. These products are usually packed with added sugars, sometimes containing as much as 18-25 grams per serving according to the latest USDA data. Even when they boast fruit pieces or sweet swirls, the fruit content is minimal and the sweeteners can spike blood sugar quickly. Many of these yogurts also use artificial flavors and colors, which add nothing to nutrition and can be concerning for some consumers. The American Heart Association has warned that added sugar consumption is linked to higher risks of heart disease, making these yogurts a poor choice for daily snacking. While they’re tasty, the health trade-off is significant. Most experts recommend treating these more like a dessert than a health food.
Low-Fat Fruit Yogurts
Low-fat fruit yogurts seem like a healthier compromise, but they often swap out fat for extra sugar to keep the flavor appealing. A 2024 report from the National Institutes of Health found that low-fat fruit yogurts averaged 12 to 17 grams of sugar per serving, much of it added rather than naturally occurring. While they may be lower in calories, the high sugar content can still contribute to weight gain and metabolic issues if eaten regularly. Additionally, these yogurts sometimes contain thickeners or stabilizers like pectin and gelatin to mimic the creaminess lost when fat is removed. Nutritionists argue that while these products are better than full-on dessert yogurts, they’re still not ideal for those seeking the healthiest option. Reading ingredient lists is crucial to spot hidden sugars.
Non-Dairy Coconut Yogurts
Coconut-based yogurts are a popular choice for vegans and the lactose-intolerant, but their health profile isn’t perfect. Recent studies, such as a 2023 review in the journal Nutrients, highlight how these yogurts can be high in saturated fat—sometimes up to 6 grams per serving. While coconut yogurt is dairy-free and often easier to digest, the fat content is concerning for heart health, especially if consumed in large amounts. Many brands also add sweeteners and thickeners to improve taste and texture, which can further reduce the nutritional value. They do offer some probiotics, but often not at the same concentration as traditional yogurts. It’s important to check for unsweetened versions and ensure the product has live cultures to gain some gut health benefits.
High-Protein Drinkable Yogurts
High-protein drinkable yogurts have surged in popularity, especially among athletes and busy professionals. Data from 2024 shows that some brands deliver up to 20 grams of protein per bottle, making them a convenient post-workout snack. However, many are also loaded with added sugars and artificial flavorings to enhance taste and shelf appeal. While the protein is beneficial for muscle repair and satiety, the sugar content often outweighs these perks. According to the Harvard School of Public Health, it’s crucial to look for products with less than 8 grams of sugar per serving and a short, recognizable ingredient list. Drinkable yogurts can be a smart choice if you pick wisely, but many fall short of being truly healthy.
Traditional Whole Milk Yogurts
Whole milk yogurts are making a comeback, with new research supporting their place in a balanced diet. A comprehensive 2023 meta-analysis published in the European Journal of Nutrition found that whole milk dairy, including yogurt, is not associated with increased cardiovascular risk and may actually help with weight management. These yogurts are naturally creamy, rich in fat-soluble vitamins, and usually contain fewer additives compared to low-fat varieties. The fat content helps with the absorption of nutrients and can keep you feeling fuller for longer. Some people still worry about saturated fat, but moderate consumption seems safe for most healthy adults. Choosing plain, unsweetened versions is key to maximizing benefits.
Lactose-Free Yogurts
Lactose-free yogurts have become more readily available and offer a solid option for those with lactose intolerance or sensitivity. A 2024 consumer report showed that these yogurts provide all the protein, calcium, and probiotics of regular yogurt without causing digestive discomfort for sensitive individuals. Most lactose-free yogurts use added lactase enzyme to break down lactose, making them easily digestible without altering taste. They come in both dairy and non-dairy forms, allowing for flexibility in diet types. However, some flavored versions still contain significant added sugars, so it’s important to choose plain options. Overall, they’re a reliable choice for gut health and nutrition.
Low-Fat Plain Yogurts
Low-fat plain yogurts strike a balance between reducing calorie intake and providing essential nutrients. Nutrition research from 2023 highlights that these yogurts maintain high levels of calcium and protein but with less fat, making them suitable for individuals monitoring their saturated fat intake. They are typically free from added sugars, allowing for better control over taste and sweetness by adding fresh fruit or honey at home. The fermentation process in these yogurts delivers a good dose of probiotics, which can boost digestive health and immunity. Some brands, however, use thickeners to enhance texture, so reading labels is still wise. These yogurts are a versatile and healthful staple for many diets.
Skyr (Icelandic Yogurt)
Skyr, the traditional Icelandic yogurt, is gaining international fans thanks to its impressive nutritional profile. According to a 2024 review in Food Science & Nutrition, skyr is particularly high in protein, often containing twice as much as regular yogurt—about 15-20 grams per serving. It’s naturally low in sugar and fat, making it a filling yet light snack. The texture is thick and creamy, despite its low fat content, which makes it popular for both breakfast and dessert. Skyr is also rich in calcium, supporting bone health, and usually contains live bacterial cultures for gut benefits. Its only drawback is that it can be more expensive and less widely available than other yogurts, but its nutritional punch is hard to beat.
Greek Yogurt
Greek yogurt is the darling of nutritionists and health enthusiasts alike, and for good reason. A 2023 study by the American Journal of Clinical Nutrition found that Greek yogurt is particularly rich in protein—around 10 grams per 100 grams—while being lower in carbohydrates and sugar compared to regular yogurts. It’s also packed with probiotics, essential for a healthy gut, and provides a satisfying, creamy texture without the need for artificial thickeners. Greek yogurt is versatile, working well in both savory and sweet dishes, and its higher protein content makes it especially good for maintaining muscle mass. Look for plain, unsweetened varieties to avoid sneaky sugars. Its combination of taste, nutrition, and utility puts it near the top of the list.
Plain Unsweetened Yogurt (Best Choice)
Plain unsweetened yogurt claims the top spot for healthiest yogurt, according to the latest dietary guidelines from 2025. With no added sugars, only natural milk sugars, and a short ingredient list—often just milk and live cultures—it delivers the cleanest nutritional profile. It’s rich in protein, calcium, B vitamins, and live probiotics, which support digestion and immune health. Recent clinical reviews have shown that regular consumption of plain yogurt is linked to better weight control and lower risk of type 2 diabetes. It’s also incredibly versatile, serving as a base for both sweet and savory dishes without overwhelming flavors. For anyone seeking maximum health benefits with minimum fuss, plain unsweetened yogurt is the clear winner.
