How to Choose the Healthiest Yogurt: What to Look for on the Label

Yogurt is a popular and nutritious food choice, packed with protein, calcium, and other beneficial nutrients. However, with so many options available at the supermarket, it can be overwhelming to pick the best one for your health. To help you make an informed decision, here's a guide on what to look for on the label, the difference between Greek and regular yogurt, and the role of probiotics. By the end, you’ll also find a list of some of the top yogurt brands in the United States.

1. Check the Ingredients List: Quality over Quantity

When choosing yogurt, the ingredients list is your first stop. The fewer ingredients, the better. Ideally, the only ingredients should be milk and live active cultures. Avoid options with added sugars, artificial sweeteners, or flavoring agents.

Tip: If you’re going for plain yogurt, make sure it doesn’t contain any unnecessary additives. On the other hand, flavored yogurts often have added sugars, preservatives, and flavorings, so always compare the labels if you're looking for a healthier choice.

2. Greek vs. Regular Yogurt: What's the Difference?

Greek yogurt has gained significant popularity over the years, but is it really better than regular yogurt? Let’s break it down:

• Greek Yogurt: Greek yogurt is strained multiple times to remove excess liquid (whey), which results in a thicker texture and higher protein content. It's typically lower in sugar and often has more probiotics, making it a good option for those who are looking to increase their protein intake or support digestive health.
• Regular Yogurt: Regular yogurt, while still healthy, is often less thick and creamy compared to Greek yogurt. It’s generally lower in protein but can still offer a good amount of calcium and probiotics. It's a great choice if you prefer a lighter texture or if you're looking for something less rich.

Tip: If you're aiming for higher protein content, choose Greek yogurt. If you prefer a smoother, milder flavor, regular yogurt might be your best bet.

3. Look at Sugar and Fat Content

Yogurt can be an excellent source of nutrition, but sugar content varies greatly between different types. Many flavored yogurts, in particular, are packed with added sugars. Here’s what to look for:

• Sugar: Choose plain yogurt whenever possible. Many flavored varieties contain excessive amounts of sugar, and while some might have lower sugar counts, it’s essential to be mindful of this. Check the label to ensure that the sugar content isn't too high—aim for less than 10 grams of sugar per serving in any yogurt you buy.
• Fat: Yogurt can come in several fat options—full-fat, low-fat, and fat-free. Full-fat yogurt provides a richer taste and may be more satisfying, while low-fat and fat-free options tend to have fewer calories. However, be cautious of low-fat or fat-free yogurts that compensate for the loss of fat with added sugars.

Tip: If you're looking for a more balanced option, choose low-fat or full-fat plain yogurt without added sugars. If you’re on a calorie-conscious diet, opt for non-fat versions, but keep in mind that fat is important for overall health.

4. Probiotics: The Gut Health Benefits

Probiotics are live bacteria and yeasts that are beneficial for your health, especially your digestive system. These "good" bacteria help maintain a healthy balance in your gut and are linked to improved digestion, a stronger immune system, and even mental well-being.

Look for labels that mention “live and active cultures,” which indicates the presence of probiotics. Some common probiotic strains include Lactobacillus and Bifidobacterium. While not all yogurt contains probiotics, many reputable brands actively promote them as a key feature.

Tip: If your main goal is gut health, prioritize yogurts with specific probiotic strains, and be sure the yogurt contains live and active cultures.

5. Dairy-Free Alternatives: A Growing Trend

For those who are lactose intolerant or following a plant-based diet, there are several dairy-free yogurt alternatives available. These can be made from almond milk, coconut milk, soy milk, or oat milk. Although these options may lack some of the nutrients found in regular dairy-based yogurt (like calcium and protein), many are fortified to fill in these gaps.

Tip: Check the nutrition label of dairy-free alternatives for added vitamins (such as calcium or vitamin D), and avoid those with excessive added sugars or artificial additives.

6. Consider Organic and Grass-Fed Options

If you want to take your yogurt selection to the next level, consider organic or grass-fed options. Organic yogurt is made from milk produced without the use of synthetic pesticides or hormones, which can be better for both your health and the environment.

Grass-fed yogurt comes from cows that are primarily fed grass, as opposed to grain. This often results in a higher omega-3 fatty acid content and can provide a richer, more natural flavor.

Tip: Look for certifications like “USDA Organic” or “Certified Grass-Fed” if these attributes align with your values.

Top-Rated Yogurt Brands by Consumer Reports

Based on their evaluations, Consumer Reports identified several yogurt brands that excelled in both taste and nutritional quality:

• Siggi’s – Known for its Icelandic-style yogurt (Skyr), Siggi’s offers a creamy texture with high protein content and lower sugar levels.
• FAGE – A popular Greek yogurt brand, FAGE provides a thick texture and is rich in protein, making it a nutritious choice.
• Stonyfield Organic – This brand offers organic yogurt options that are free from artificial additives, catering to health-conscious consumers.
• Trader Joe’s (Store Brand) – Trader Joe’s private-label yogurt was highlighted for its quality and value, offering a range of options that meet high standards.
• Brown Cow – Renowned for its whole milk yogurt, Brown Cow provides a rich and creamy product that appeals to those seeking indulgence without compromising on quality.consumerreports.org+1
• Yoplait – A widely recognized brand, Yoplait offers a variety of yogurt products that balance taste and nutritional value.
• Dannon – Dannon provides a range of yogurt options, including low-fat and fat-free varieties, catering to diverse dietary preferences.
• 365 by Whole Foods Market – Whole Foods’ store brand offers yogurt products that emphasize quality ingredients and ethical sourcing.

Consumer Reports ranked yogurt brands based on key factors including nutritional quality, taste, and ingredient transparency. The analysis focused on protein content, low added sugars, healthy fat levels, and the presence of live and active cultures for probiotic benefits. Taste tests assessed flavor, texture, and creaminess, while ingredient quality was prioritized, with a preference for natural and organic options. The sourcing of milk, including ethical and sustainable practices, also played a role, along with value for money, where affordability without sacrificing quality was considered.