Yogurt is considered one of the healthiest dairy products, but faced with the huge variety on the shelves – it is very easy to get confused. Not every yogurt is equally healthy, and not every one suits everyone. So how do you choose correctly?
Here is a clear and simple guide to help bring order
How much protein is in yogurt?
Yogurt is considered an excellent source of protein – especially as a filling snack or as part of a light meal, but in practice, not every yogurt is equally rich in protein. The range is very wide:
There are yogurts that contain only about 4 grams of protein per cup – mainly yogurts in chocolate flavors or certain fruit flavors. In contrast, yogurts from the “Pro” series can reach 20–25 grams of protein in a single cup. If the amount of protein is not highlighted on the packaging – it is always worthwhile (and recommended) to look at the nutrition facts table and check for yourself.
Not every yogurt is rich in calcium
Yogurt is an excellent source of calcium – but it is important to know that the differences between yogurts can be large. There are yogurts that contain over 300 mg of calcium per 100 grams, while others provide less than 80 mg only – meaning less than a quarter of the amount.
This gap is mainly due to the type of yogurt and the production method: Regular yogurts, and especially natural ones, tend to contain more calcium.
Anyone looking for yogurt as a significant source of calcium – it is important not to rely on the assumption that “yogurt is yogurt,” but to check in the nutrition facts table how much calcium there is per 100 grams. This is especially critical during menopause or in situations of calcium deficiency.
Lactose content varies according to the expiration date
Yogurt is one of the easier dairy products to digest – even for those who are sensitive to lactose. The reason for this is the fermentation process: The live bacteria naturally break down part of the milk sugar (lactose).
What is less well known is that this process does not stop at the moment of packaging: The bacteria continue to “work” even while the yogurt is in the refrigerator – and therefore, as the expiration date approaches, the lactose content may continue to decrease.
In other words: Yogurt that is close to its expiration date can be easier to digest than very fresh yogurt, and sometimes the difference is noticeable.
Fat percentage
The fat percentage in yogurt affects the feeling of fullness, taste, and texture – but not always as we imagine. First of all – from an industrial and production standpoint – there is no fundamental difference in the production process between 7% yogurt and 1%. There is nothing more “natural”; no yogurt comes out at a specific fat percentage unless it is produced that way.
However, yogurt with a small amount of fat (such as 1.5%–3%) tends to be more filling than 0% yogurt, mainly because fat slows stomach emptying and contributes to a feeling of fullness over time. On the other hand, it is important to understand the calorie calculation: Sometimes two cups of 0% yogurt, each containing 60 calories, equal the same number of calories as one cup of yogurt with 1.5% fat.
The conclusion: There is no obligation to choose yogurt with a high fat percentage, but it is also not always necessary to fear fat. The right choice is the one that suits your eating habits and your personal feeling of fullness.
Goat yogurt – easier to digest, but not low in lactose
Goat yogurt is considered by many to be “easier to digest,” and with partial justification: The protein structure of goat’s milk is slightly different from that of cow’s milk, and sometimes it is indeed digested more easily.
But it is important to clarify an important point: The lactose content in goat yogurt is very similar to that of yogurt made from cow’s milk. Therefore, for those who suffer from lactose sensitivity – goat yogurt is not necessarily a solution, and may cause exactly the same symptoms.
It may suit those who feel general discomfort from cow’s milk products, but not those who have an actual sensitivity to lactose.
Enriched yogurts – very high-quality protein
Yogurts labeled as “high in protein” usually contain high-quality protein from a dairy source, in a significant and clear amount. Unlike other products where the protein is a marginal or marketing addition, here we are talking about complete protein, with a good amino acid profile, that can be counted as part of a meal or as a filling snack.
For those who train, maintain muscle mass, are in a weight-loss process – or simply want a snack that lasts over time – this is a real advantage. Of course, here too it is important to check the nutrition table: To verify the amount of protein, and that there is no unnecessary addition of sugar.
“Diet” yogurts – fat is not the problem
Low-fat or 0% yogurts are not problematic in themselves from a health perspective, nor are they more “processed.” On the contrary, they can be very suitable for those who prefer lightness or maintain a calorie framework.
The problem begins when the product contains less desirable artificial sweeteners, flavorings, or unnecessary additives.
It is important to know: Not every diet yogurt contains problematic sweeteners – there are those that are based only on milk, with almost no additions, such as natural plain diet yogurts, and there are also fruit-flavored ones that contain only sucralose, for example, or stevia, which do not pose a health problem. Therefore, the simple rule here as well is to read the ingredient list.
Vegan yogurts
Vegan yogurts can suit those who avoid dairy products, but nutritionally – they are not always equivalent to dairy yogurt. In most cases, their protein content is significantly lower, and sometimes based on soy, and sometimes almost nonexistent.
In addition, some products contain added sugar or other processed ingredients. Some products also include added probiotic bacteria – but usually in a lower amount than in dairy yogurts.
So what actually suits you?
If there is a lack of protein in the menu, or if the goal is to maintain or increase muscle mass – a protein yogurt is preferable, with about 20 grams of protein per cup (and sometimes even more). This can be considered a filling snack or part of a light meal, especially after a workout or as an intermediate meal that lasts over time.
If there is sensitivity to dairy products or lactose – in this case goat yogurt usually does not solve the problem. The more suitable option in my opinion is vegan yogurt – preferably one that contains added protein (there are also ones with about 20 grams of protein per cup), and without unnecessary added sugar.
If you are in a weight-loss process – as an intermediate snack you can choose one cup of 1.5%–1.7% yogurt, or alternatively two cups of 0% yogurt.
In terms of calories – it usually comes out similar, and the choice depends more on the personal feeling of fullness and eating habits.
If the goal is bone strengthening or calcium supplementation (especially during menopause) – it is advisable to choose yogurt with a relatively high calcium content, and to check in the nutrition table how much calcium there is per 100 grams, and not to settle for the assumption that “all yogurt is the same.”
If there is sensitivity in the digestive system or a tendency to heartburn – sometimes natural yogurt, without additives and without sweeteners, will be the easiest choice to digest – regardless of the fat percentage. Sometimes goat/sheep yogurt will also be better and worth checking.
Bottom line: There is no “one yogurt that is the healthiest for everyone.” The right choice is the one that suits your goal, your daily menu, and your personal feeling of fullness and digestion. Those who invest once in reading the ingredient list and the nutrition values – gain peace of mind and an easy choice in every purchase thereafter.