Which Yogurt is the Healthiest?

May is Osteoporosis Month, so I’m writing about one of the many foods that keep bones strong – Yogurt! As women age, we lose bone more rapidly because estrogen levels drop dramatically during perimenopause and menopause. We can’t stop menopause from happening, but there are many things we can do to slow or prevent bone loss. (Check out these bone healthy tips, 4 Ways to Keep Bones Strong). One recommendation is to eat yogurt and other calcium-rich foods. But that’s easier said than done. The dairy aisle has gotten crazy in the last several years with so many types of milk and yogurt!  How do you decide which yogurt is best for you? Let’s dive in.

 Greek Yogurt:

Is made by removing or straining off the whey (the liquid produced when milk curdles) and lactose, making it a thicker and more tart yogurt compared to traditional or “regular” yogurt. It’s higher in protein and has fewer carbs compared to regular yogurt, but it’s also lower in calcium – a key nutrient for bone health. It’s a great choice, especially for women, because we need more protein as we age to help maintain muscle and bone. But it’s just as important to get the recommended 1,000mg (women under 50) or 1,200mg of calcium (women over 50). Greek yogurt only provides about 10% DV (Daily Value) of calcium, so you’ll need other calcium- and vitamin D-rich foods or a supplement to be sure your bones are getting all that they need.

Plain Greek yogurt is always the healthiest and my top 2 recommendations are Fage Total and Siggi’s Icelandic Style Skyr. They are highest in protein, lowest in sugar and have a bit more calcium, making them both excellent choices.

BEST GREEK YOGURTS

But if you find plain Greek yogurt a bit too tart and need just a hint of sugar, then Chobani Less Sugar, Siggi’s Vanilla, and Oikos Triple Zero may be just right for you. They all add a touch of sweetness but are still low in added sugar and Oikos has the added bonus of 15% DV of calcium and vitamin D. Note that Oikos does contain stevia, which is a naturally occurring sweetener, but can have an aftertaste that is not appealing to some people.

 Whether to choose the 0% fat or the 4% fat Greek yogurt depends on many factors, including weight goals, health history and other saturated fat sources in your overall diet. This is one of those questions that a registered dietitian can help provide individualized recommendations based on family health history, current medical conditions, and your health goals.

Traditional or Regular Yogurt:

This was the mainstay until Greek yogurt’s popularity started to take off about 10 years ago. Today it’s challenging to find regular yogurt that’s not loaded with added sugars, unless you choose plain yogurt, which is a good source of protein and is higher in calcium (30%DV) than Greek yogurt. Most regular, plain yogurt is only available in 32 oz. tubs (vs. individual 5 oz. containers), so having re-useable containers is a must if you’re taking your yogurt on the go. Here are a few examples that provide at least 7 grams of protein and at least 25% DV for calcium in a 6 ounce serving.

HEALTHY REGULAR YOGURT

Just like with Greek yogurt, if plain yogurt isn’t your thing, look for vanilla yogurt and check the label for a brand with the least amount of added sugar. Keep in mind there will be naturally occurring sugar so pay closest attention to the added sugar on the Nutrition Facts label. Other options are to add a bit of honey (less than a teaspoon) or add cinnamon and fresh fruit to the plain yogurt to give it some sweetness without adding a lot of sugar.

Dairy-free Yogurt:

Many plant-based yogurts are loaded with added sugars; the nutrition content isn’t comparable to regular or Greek yogurts; and the nutrients vary considerably from one brand to another. They’re very popular right now, but the actual nutrition they provide is pretty minimal – low in protein and low in calcium. But here’s the best of the options out there, in my opinion:

PLANT-BASED YOGURTS

Plant-based yogurts offer the least nutritionally, but as you can see there are other types of yogurt that are healthy, and different types of yogurt offer different nutritional benefits. Be sure to check the Nutrition Facts label carefully to make sure you’re getting the nutrients you think you’re getting and the nutrients that are most important for you.

NOTE: I do not receive compensation for any of the products mentioned in this post.

The information in this article is for educational purposes only and any recommendations are not meant to replace the advice of your physician or health care professional. It is recommended that you discuss health questions or concerns with a doctor, registered dietitian, or other appropriate health care provider.