Is Yogurt Good for You? 6 Healthy Options, and How to Choose the Best One

Yogurt has been the darling of the dairy case for years. It has been touted for its ability to help with weight maintenance, keep bowel movements regular, and feed healthy gut bacteria that support the immune system. 

But is yogurt as good for you as the dairy industry claims? Here’s what you need to know.

Is yogurt good for you?

If it doesn’t contain added sugar, colors, and other additives, yogurt can be good for you. Plain yogurt is often a healthy option because of the variety of nutrients it provides. According to the USDA’s FoodCentral database, a 4 oz serving of plain, low-fat yogurt contains: 

• Calcium: 224 mg

• Magnesium: 21 mg

• Phosphorus: 176.5 mg

• Potassium: 286.5 mg

• Protein: 6.5 g

• Vitamin A: 17 mcg RAE 

• Vitamin D: Amounts will vary, and are found in yogurt labeled “fortified.”

• Zinc: 1 mg

But not all yogurts are as healthy as plain yogurt. While many commercial yogurts provide more nutrients than milk and other dairy products do, some also contain added ingredients that you may want to limit, such as: 

• Added sugar

• Artificial sweeteners, like aspartame and sucralose

• Natural or artificial colors

• Natural or artificial flavoring

By checking the label, you can make sure the yogurt you’re choosing excludes or limits these ingredients.

EXPERT PICKS: WHAT TO READ NEXT

• Full-fat vs. low-fat dairy: Whole-fat dairy may offer more health benefits than experts once thought — and for some people, it may actually be healthier than low-fat dairy.

• Probiotic-rich foods: If you want to add probiotics to your diet, you don’t need to rely on supplements. There are many probiotic-rich foods that can boost your gut and overall health.

• Is lactose intolerance a dairy allergy? A dairy allergy is much less common than lactose intolerance. Here’s how to differentiate between the two.

Why is yogurt good for you? 

Yogurt consumption has been associated with many health benefits, including:

• Improved bowel movements and lower inflammation in the gut

• Reduced hemoglobin A1C levels and lower risk of insulin resistance

• Lower blood pressure

• Less fat around the abdomen

• Lower cholesterol levels

• Improved immunity

• Stronger bones

It’s important to note that while yogurt has been linked to these improved health outcomes, it’s not certain if yogurt itself leads to better health, or if people who eat yogurt lead healthier lifestyles in general. 

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In other words, people who stock yogurt in their fridges are also more likely to engage in physical activity, refrain from smoking, and follow the Dietary Guidelines for Americans (DGA). This can make it difficult for researchers to say to what degree the above health benefits are from yogurt rather than an overall healthy lifestyle.

Do all yogurts have probiotics?

There’s a common misconception that all yogurt contains probiotics (specific strains of good bacteria that offer health benefits). This makes sense, since yogurt is milk fermented by live bacteria. But many of the bacteria in yogurt are destroyed during pasteurization, the heat treatment that helps kill harmful bacteria and makes foods safe to eat. So the amount of live bacteria remaining in these yogurts is not enough to make them “probiotic.” 

Some yogurt products have probiotics added at the end of the manufacturing process. You can identify these products because the labels include the word “probiotic” or “live and active cultures.” Often, the specific strains and counts of the good bacteria used in the product — such as Lactobacillus, Streptococcus, and Bifidobacterium — will be included, too. 

What are the different kinds of yogurt?

Let’s take a look at six different types of healthy yogurt, how each is made, and what sets them apart.  

1. Traditional plain, low-fat yogurt

Traditional plain yogurt is usually made from cow’s milk. And it’s usually higher in calcium than other yogurt varieties. 

To make traditional yogurt, hot milk is combined with bacteria and left to sit at room temperature. The bacteria convert the sugar in the milk into lactic acid, thickening the mixture and giving it its tart flavor. 

2. Greek yogurt

Greek yogurt is strained to remove the whey protein, making it thicker and creamier than traditional plain yogurt. And it has more protein than traditional yogurt but less calcium. 

Greek yogurt often contains probiotics. Some research suggests that Greek yogurt has more probiotics than regular yogurt. But as with any yogurt, you’ll need to check the label for “live and active cultures” and a mention of the specific bacteria. 

Contrary to what some people think, Greek yogurt is not dairy-free. But it still may be a better option than traditional yogurt for people who are lactose intolerant. This is because the bacteria in Greek yogurt helps break down lactose, so those with this type of intolerance may digest it better. 

3. Icelandic yogurt

Icelandic yogurt, or skyr, is made from skim milk and strained even more than Greek yogurt. As a result, skyr is usually thicker with slightly more protein per serving than traditional plain or Greek yogurt. But all three have comparable fat content. 

4. Bulgarian yogurt

Unlike other types of yogurt, Bulgarian yogurt is made using only two strains of bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus. This strain combination gives Bulgarian yogurt its sour taste and calcium-rich profile.

While typically made from cow’s milk, Bulgarian yogurt can also be made with goat’s milk. Scientists have found that using goat’s milk to make this type of yogurt results in higher fat, protein, and probiotic content. 

5. Kefir

Kefir is a yogurt-like drink that’s made using a blend of yeasts and milk, or a starter. This blend is added to regular milk to start the fermentation process. Because of this fermentation, the final product has somewhat of a bubbly texture and yeast-like flavor.

Some research suggests that certain kefir products have more than 300 types of beneficial gut bacteria. This is a higher amount of probiotics than conventional yogurt. 

6. Plant-based yogurt

There are many options when it comes to choosing a dairy-free yogurt. Plant-based yogurts can be made from the following plant-based milk alternatives: 

• Soy

• Almond

• Cashew

• Coconut 

• Oat 

Plant-based yogurts are made in a similar way to dairy-based yogurts — using live cultures to ferment the milk. But, as with dairy yogurt, the label will tell you whether the plant-based yogurt contains probiotics.

Note that plant-based yogurts tend to be higher in added sugar than dairy-based yogurts. Their calcium and protein content can vary significantly, too. So be sure to check nutrition labels.

The table below compares the nutrition of the yogurts listed above. The examples used are nonflavored, and based on a serving size of 100 g (½ cup).

What is the healthiest kind of yogurt?

The healthiest yogurts are ones that:

• Are plain: As long as a yogurt isn’t sweetened and doesn’t contain other additives, the six yogurts discussed in this article can be nutritious. You can always add fresh or dried fruit for natural sweetness, and nuts for fiber and protein. 

• Contain probiotics: Choosing yogurt with added probiotics may offer certain health benefits. For example, research suggests that eating fermented foods regularly is linked to more diverse bacteria in the gut and lower inflammation. Although yogurt can be a source of probiotics if the manufacturer adds them, kefir, Greek yogurt, and Icelandic yogurts often contain them naturally, as well. Check the label to be sure. 

• Account for your personal preferences: While many consider low-fat or nonfat yogurt to be healthier, full-fat dairy may offer more health benefits than experts once thought. And unsweetened, full-fat yogurt is generally a better choice than low-fat yogurt high in added sugar and other less-healthy additives.

Can you eat too much yogurt?

Eating too much of any food can have downsides. Some yogurts are high in sugar and calories, so note serving sizes. The DGA recommends 3 servings of dairy per day for people eating a 2,000 calorie diet. A serving of yogurt is 1 cup. So if yogurt is the only dairy food you consume, you can aim for around 3 cups a day. But if your diet includes milk or cheese, adjust your portion size. 

You can also work with a registered dietitian to find out how much dairy and yogurt is right for you.

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Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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