Yogurt is considered the healthiest dairy product, but with the wide selection available, most of us are left confused in front of the supermarket shelves. So are they really all that healthy? Here's the full guide to choosing the perfect yogurt for you:
How Much Protein Is Really in Yogurt?
Yogurt is considered an excellent source of protein—especially for those looking for a healthy and satisfying snack. But not every yogurt is truly high in protein.
The range is quite wide, and it's important to pay attention. Some yogurts have relatively low amounts—even just 4 grams of protein per cup, particularly chocolate-flavored or certain fruit-flavored yogurts. On the other hand, "Pro" series yogurts or Greek yogurts can contain 20–25 grams of protein per cup.
If it's not clearly stated on the packaging—it’s always possible (and recommended!) to check the nutritional information panel.
Not All Yogurts Are Rich in Calcium
Not every yogurt provides the same amount of calcium—and the differences can be surprising. While some yogurts contain over 300 mg of calcium per 100 grams, others provide less than 80 mg, which is less than a quarter of that amount.
This gap stems from the type of yogurt: Regular yogurts (mainly plain) tend to have relatively high calcium content.
Vegan yogurts (based on almonds, coconut, etc.) usually contain much less calcium—unless they’ve had artificial supplements added.
So when you're looking for yogurt as a good source of calcium—don’t assume every yogurt fits the bill. Instead, check the nutrition facts panel and verify how much calcium there is per 100 grams. That way, you can choose a yogurt that truly contributes to bone health, especially in menopause or calcium-deficient conditions.
Salt in Yogurt? No Reason to Worry
When it comes to processed products, sodium is a component that draws attention—and rightly so. But in plain yogurt and high-protein yogurts, the sodium content is relatively low.
For example, a regular yogurt cup (150 grams) contains about 100 mg of sodium—roughly the same as a slice of regular bread, which may contain 150 to 250 mg of sodium. Therefore, yogurt does not contain a worrying amount of salt—especially as part of a balanced diet. Even those who try to reduce salt intake can safely continue to consume yogurt.
Low-Lactose Yogurt – How Does It Actually Work?
Yogurt is one of the more easily digestible dairy products—even for those who are lactose-sensitive—thanks to the fermentation process in which live bacteria naturally break down part of the lactose (milk sugar). What’s less known is that this process doesn’t stop after packaging—the bacteria continue to "work" slowly even while the yogurt sits in the fridge. Therefore, the closer the yogurt is to its expiration date, the lower the lactose content tends to be—sometimes significantly.
This is good news for those with mild lactose sensitivity (but not a full allergy): A fresh yogurt might cause mild discomfort, while a yogurt that’s a few days old might actually be easier to digest. Of course, every case is individual—but it’s worth knowing that an "older" yogurt isn’t necessarily worse, and may even suit the body better.
Low-lactose yogurts are made from regular milk, but during production an enzyme called lactase is added—this is the enzyme our bodies naturally produce to digest lactose. People who are lactose-sensitive either lack this enzyme or produce it in insufficient amounts, which causes the lactose to remain undigested—potentially resulting in bloating, gas, or stomach pain. In low-lactose products, the added lactase pre-breaks the lactose into two simpler sugars—glucose and galactose—which are easier to digest even for sensitive individuals.
Despite this difference, the other nutritional values remain nearly the same:
Same amount of protein
Same amount of calcium
Negligible (if any) differences in calories or carbs
Due to the early breakdown of lactose, low-lactose yogurt may taste slightly sweeter—since glucose is sweeter than lactose itself.
For those who are lactose-sensitive, this is a convenient, tasty, and healthy solution—without giving up yogurt’s benefits.
Probiotic Bacteria – Yes, But How Much?
All yogurt contains live bacteria as part of the fermentation process, but that doesn’t necessarily mean it's “rich in probiotics.” To impact digestive health, the immune system, and gut bacteria balance—a yogurt must contain sufficient quantities of active and clinically studied strains that reach the intestines.
The basic bacteria used in production—such as Lactobacillus bulgaricus and Streptococcus thermophilus—don’t always survive the journey through the stomach and aren’t always present in high enough amounts to have a real effect.
Therefore, if you're looking for yogurt with real probiotic value, choose one that states on the packaging the presence of additional friendly bacteria strains (like Lactobacillus acidophilus, Bifidobacteria, etc.), and often the word “probiotic” will appear clearly.
Cow, Goat, Sheep, or Buffalo – Which Is Healthiest?
Not all yogurts are the same—even the type of milk affects nutritional value, digestibility, and flavor.
Sheep’s milk yogurt contains more protein, more calcium, and more fat compared to cow’s milk yogurt, and is sometimes easier to digest due to lower lactose levels. Its taste is especially rich and creamy, and it's considered a "gourmet" yogurt.
Goat’s milk yogurt is also considered easier to digest—partly because its protein structure is gentler and digests more easily, and the proteins are better absorbed compared to cow’s milk.
Buffalo milk yogurt is relatively rare in Israel, but it contains even more fat and calories—along with high amounts of protein and calcium, and a deep, creamy flavor.
For those with lactose sensitivity—it’s good to know that sometimes sheep or goat yogurts will be better tolerated, even if they are not officially labeled as low-lactose.
Vegan Yogurt
“Vegan yogurt” is actually a yogurt substitute based on soy, coconut, almonds, or oats—but it’s not biologically yogurt, as it doesn’t come from milk.
Most of them contain much less protein, and sometimes no probiotic bacteria at all.
There are exceptions—mainly soy-based vegan yogurts—which include a decent amount of protein (6–8 grams per cup), and sometimes added probiotic bacteria. Still, it’s important to check the nutritional label and not assume they are equivalent to dairy products.
Yogurt Fat Percentage – 1.5%, 3%, or 10%?
Yogurt’s fat content mostly affects satiety, texture, and calorie count—but not protein or calcium content, which remains almost the same.
3% fat yogurt is generally considered "balanced": It’s more satisfying than the low-fat version (1.5%) thanks to the fat that slows digestion, yet doesn’t carry the high calorie load of rich yogurts.
By contrast, 1.5% fat yogurt suits those who follow a low-calorie diet—but may leave some people feeling hungry sooner.
What about Greek yogurt with 10% fat? This is a particularly rich yogurt—in flavor and in values. Some products have higher-than-usual protein (sometimes double that of regular yogurt—not to be confused with protein yogurts), longer-lasting satiety—but also 1.5 times more calories than regular yogurt.
The right choice depends on your needs: For a filling snack—3% or Greek might be better.
For a light mix in cereal or a smoothie—1.5% is also great.
The key: Don’t choose based solely on the percentage—read the nutrition panel and consider what you actually need.
Homemade Yogurt – Healthier or Not?
Many people make yogurt at home—simply mixing milk with a small amount of live yogurt and letting it ferment at room temperature or straining it gently (e.g., in a muslin cloth) to create thick, rich yogurt. The result is tasty, free from additives, preservatives, and added sugar—which is a big advantage.
Important to know: When using store-bought yogurt as a "starter," only some of the probiotic bacteria survive and continue to multiply. Their final quantity is not tested or guaranteed, and may be lower compared to industrial probiotic yogurt produced under regulation.
Bottom line: Homemade yogurt is a natural and simple solution—but it’s not always clear what exactly it contains and in what amounts.
"Pro" Yogurt – Lots of Protein, Less Probiotics?
“Pro protein” yogurts have become very popular thanks to their especially high protein content—sometimes double or more that of regular yogurt. This boost usually comes from added concentrated milk protein or isolated protein powder.
But alongside the protein—it’s important to know: iIn some cases, probiotic levels in these yogurts may be lower, and sometimes they don’t contain enough active bacteria to have a health impact.
Therefore, these yogurts are best suited for those looking to increase protein—after a workout or as part of a fitness diet—and less for those seeking probiotic benefits for digestion or immune health.
Yogurt and Sensitive Gut – Why Does It Happen?
Many people with Irritable Bowel Syndrome (IBS) report that yogurt causes discomfort: Gas, bloating, reflux, or a heavy feeling. This isn’t surprising—yogurt, despite its health benefits, can trigger an unpleasant digestive response in sensitive systems.
Main reasons:
• The yogurt’s acidity, which can cause heartburn or reflux—especially when eaten cold and on an empty stomach.
• The high fluid content—yogurt is over 80% water, and in the body it sometimes acts like cold, acidic drink, stimulating bowel movements—which can worsen IBS symptoms.
What’s the solution? Try thicker yogurt, eat it as part of a meal and not on its own, and choose a less acidic version—sometimes that makes all the difference.
How to Choose Healthy Yogurt?
The yogurt shelf is full of temptations—yogurt with granola, fruit, chia, chocolate chips, and marketing promises. So how do you choose smartly?
Sugar – look for less than 5 grams of sugar per 100 grams.
Protein – at least 5 grams in regular yogurt, and 10+ grams in protein yogurt.
Fat – based on your personal needs, but no need to fear 3% fat yogurt—it’s even more filling.
Ingredients list – the shorter, the better: Fewer additives, more natural.
One more tip—yogurts with pre-packed granola, cereal, or crunchies may seem tempting, but they usually add lots of sugar, unnecessary calories, and sometimes food coloring and flavoring.
It’s much healthier (and tastier) to buy plain yogurt and add your own: A handful of quality granola, a teaspoon of honey, fresh fruit, or a few nuts. You control what goes into the cup—and the calorie count too.
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