Yogurt is a popular, probiotic- and calcium-rich food that can be enjoyed in a variety of ways—but with dozens of yogurt tubs lining grocery store shelves, choosing the healthiest option can sometimes feel impossible. To help, we asked three registered dietitians to name their top pick—here’s whey they said.
Greek yogurt contains minimal ingredients, probiotics, and is low in added sugar. It also has double the amount of protein compared to regular yogurt, and it’s available in non-fat, low (or reduced) fat, and whole-milk varieties, which can all be enjoyed depending on your preference and the type of recipe.
Caroline Passerrello, EdD, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics, and assistant professor at the University of Pittsburgh, prefers plain, unsweetened (or low-sugar) Greek yogurt made with reduced-fat milk. She likes that Greek yogurt contains little to no added sugar, has live and active cultures, and is high in protein.
“If someone tried 0% fat Greek yogurt and didn’t love it, I’d suggest giving the full-fat version a try,” registered dietitian Bonnie Taub-Dix, MA, RDN, CDN, told Health. “It’s often creamier, smoother, and more satisfying — and even with the added fat, it’s still relatively low in calories.”
Registered dietitian Julie Stefanski, MEd, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics, also chose Greek yogurt for its balance of fat, protein, and lower added sugar content that creates a balanced blood sugar response.
There are many different brands and types of greek yogurt. Here’s the nutrition breakdown for a serving of Fage Total 0% Plain Yogurt:
- Serving size: 3/4 cup (170 grams)
- Calories: 90
- Total fat: 0 grams (g)
- Cholesterol: 10 milligrams (mg)
- Sodium: 65 mg
- Carbohydrates: 5 g
- Fiber: 0 g
- Total sugars: 5 g
- Added sugars: 0 g
- Protein: 18 g
With the many varieties and flavors of yogurt out there, it can be hard to narrow it down—here’s some criteria you can use to choose a healthy yogurt:
- Protein content: A top yogurt should be high in protein, which is beneficial for satiety (feeling of fullness) and muscle mass.
- Sugar content: Yogurt should contain low or zero added sugars. Excess consumption of added sugars contributes to empty calories and has been shown to increase the risk of chronic (long-lasting) diseases such as type 2 diabetes, obesity, cardiovascular disease, and non-alcoholic fatty liver disease, as well as cancer and cognitive decline.
- Live and active cultures: Also known as probiotics, live and active cultures are gut-friendly living organisms that convert pasteurized milk to yogurt during fermentation.
- Made from whole milk, low-fat milk, or non-fat milk: There are pros and cons for each type of milk used to make yogurt, but whole-milk yogurt is more satiating than low-fat varieties and is associated with a lower risk of obesity and metabolic syndrome compared to lower-fat yogurts.
- Ingredient quality: A top yogurt pick should contain minimal additives (such as preservatives) and real fruit instead of fruit concentrates (a type of added sweetener).
There are many delicious and versatile ways to use Greek yogurt in snacks and recipes. Taub-Dix recommends using 0% Greek yogurt in smoothies, where the creaminess of the yogurt doesn’t matter as much. For fruit toppings, Taub-Dix recommends 2% Greek yogurt, and for dessert toppings, she recommends whole-milk Greek yogurt for its thick and creamy texture.
Passerrello recommends preparing Greek yogurt in the following ways:
- High-protein snack: Mix plain Greek yogurt with peanut butter. Optional: Add a sliced banana.
- Dessert: Spread plain or flavored reduced-fat or full-fat Greek yogurt on a sheet pan. Crush some fresh raspberries into it (optional: dark chocolate chips) and freeze for a few hours. Afterwards, take the yogurt and berries out of the freezer and break into “froyo”-style bark pieces. Store in the freezer.
- Chipotle Cream Sauce: Stir together 3/4 cup of Greek yogurt, lime zest, 1 tablespoon of lime juice, 1 teaspoon of garlic, and 2 teaspoons of adobo sauce with 2 tablespoons of cool water. Add salt and pepper to taste.
Stefanski recommends swapping plain Greek yogurt for mayonnaise or sour cream in dips. “If you don’t want to go all in on the yogurt, substitute half of the sour cream in a recipe with plain Greek yogurt,” she said.
Stefanski also recommends pairing a low-fat yogurt with a fat source such as nuts or seeds to create a more satiating snack combination.
Both Passerrello and Taub-Dix chose Icelandic yogurt (also known as skyr) as their second pick.
“It’s similar to Greek yogurt in terms of its thick texture and high protein content, but it’s even more strained—meaning it can be extra dense and satisfying,” said Taub-Dix. “It’s a great option if you’re looking for a super filling snack with minimal ingredients and a bit of a different taste profile.”
Stefanski chose flavored kefir (a fermented, probiotic-rich beverage) as her second pick. She likes that kefir has a low amount of fat, carbohydrates for energy, and is a good source of protein.
