What to Look for in Yogurt

What is cool, creamy and delicious? Yogurt! Even better, it has a place in a healthy eating routine for kids and adults. For people who are lactose intolerant, yogurt may be tolerated since it contains less lactose compared to other milk products. For those who do not eat dairy, a plethora of non-dairy varieties also are available. However, only fortified soy-based yogurt is considered nutritionally similar to yogurt made from cow’s milk.

Dairy yogurt is a source of protein and contains calcium and potassium. Non-dairy alternatives often are fortified with key nutrients, including calcium, vitamin D and sometimes protein. However, it’s important to check the Nutrition Fact Panel as non-dairy varieties may not include these important nutrients. Some yogurts, including those that are plant-based, contain live, active bacteria cultures, as indicated on the label. These cultures, or probiotics, are considered "good bacteria" for the gut and can help maintain healthy digestive systems.

Yogurt comes in an array of flavors and styles. On a single trip to the supermarket, a shopper could easily find more than a dozen brands with multiple varieties of each. Between low-fat, fat-free, plant-based, fruited, flavored, plain, Greek and traditional — the choices can be overwhelming.

What Kind of Yogurt to Buy?

• Whole Milk, Low-Fat or Fat-Free? The Dietary Guidelines for Americans recommends keeping saturated fats to less than 10% of your daily calories each day starting at age 2. Choosing low-fat, fat-free or fortified soy-based yogurts can help you to keep your daily intake within this range.
• Fruited, Flavored or Plain? Added sugars are a common ingredient in fruited and flavored varieties of yogurt. Skip the added sugars by choosing plain yogurt and adding your own fruit or flavors such as cinnamon and vanilla. When you read the Nutrition Facts label on plain dairy-based yogurt, you will see that it lists "sugar" even though no sugar has been added. This is because yogurt contains lactose, the naturally occurring sugar in milk. Plant-based yogurts also may contain naturally occurring sugars in addition to added sugars; be sure to check the Nutrition Facts label.
• Greek Yogurt or Traditional Yogurt? Greek yogurt is strained. This process makes it thicker, creamier and smoother than traditional yogurt. It also has double the protein of traditional yogurt, but less calcium. In both traditional and Greek yogurts, bacteria cultures help break down lactose, so yogurt is sometimes an easier-to-digest dairy food for those who are lactose intolerant. Greek yogurt has less lactose than traditional yogurt, so individuals sensitive to lactose may tolerate it even better than traditional yogurt.
• Dairy or Plant-Based? Whether you cannot or choose not to consume dairy, the good news is there are loads of plant-based dairy alternatives on the market. Be sure to look for versions that are fortified with calcium and vitamin D. Fortified soy-based yogurt has the closest nutrition profile to dairy-based yogurt, while coconut milk and almond milk varieties are lower in protein. For families planning to introduce yogurt as a complementary food when infants are developmentally ready around 4 to 6 months old, dairy- or soy-based yogurts may be considered. Be sure to look for choices without added sugars for children under 2 years old.

I bought yogurt. Now what?

Whether you’re using dairy-based or plant-based alternatives, here are some ideas on how to use yogurt.

1. Dip it. Have fun in the kitchen with your family by using yogurt as a dip for a variety of different fruits. For a healthier alternative to a typical cream cheese-based fruit dip, stir together 1 cup nonfat Greek yogurt with 1 teaspoon cinnamon and 1 teaspoon vanilla extract.
2. Sweeten it. Take care to choose yogurts that are low in added sugars or have no added sugars. The Dietary Guidelines for Americans recommends limiting calories from added sugars to no more than 10% each day, which is equal to 200 calories for a 2,000-calorie diet, and to avoid added sugars for children under 2. Fresh or frozen fruits are a great way to flavor plain yogurt while meeting additional nutrient needs.
3. Mix it. Start the morning off by including yogurt at breakfast. Mix a 6-ounce container of low-fat yogurt of your choice with ½ cup sliced berries, a small handful of granola and 2 tablespoons finely chopped nuts for a quick and satisfying breakfast bowl.
4. Blend it. Create a calcium-packed snack using this yogurt smoothie recipe: one 6-ounce container yogurt, ¾ cup low-fat milk or calcium-fortified soy milk, ½ cup frozen strawberries, ½ cup frozen blueberries, 1 banana, 1 teaspoon cinnamon and 1 teaspoon vanilla extract. Then, mix it all together using a blender. Depending on your family's tastes, you also can add nut butters, vegetables, seeds or other nutritious add-ins.
5. Drink it. Make your own yogurt beverage by whisking together a 6-ounce container of fruit-flavored yogurt and ¼ cup low-fat or dairy-free milk of your choice. Pour the mixture into cups and enjoy. If there's too much liquid, add more yogurt; if the mixture is too thick, add more milk.
6. Spoon it. Spoon in a delicious topping for your next taco night with plain yogurt. Use ½ cup plain low-fat Greek or “Greek style” yogurt, 2 teaspoons taco seasoning and 1 teaspoon lime juice for a fun alternative to sour cream. And that's not all: Plain yogurts are a versatile ingredient and often can be substituted for sour cream in recipes.
7. Dunk it. Dunk in the yogurt fun — and build kitchen skill confidence — with banana-yogurt-granola pops. Use half a banana with a popsicle stick placed in the bottom. Dunk the banana in low-fat or soy-based yogurt, roll in granola and enjoy!

How Much of a Good Thing?

One cup of a dairy-based, fat-free or low-fat yogurt provides 30% to 45% of the Daily Value (DV) for calcium and counts as one serving from the MyPlate Dairy Group. One cup of fortified soy-based yogurt also counts as a serving from the dairy group.

Although different varieties of yogurt are available and can help to meet nutrient needs, limited scientific evidence specific to dairy-based yogurt suggests that consuming it regularly, a minimum of 2 cups per week, may help to decrease the risk of Type 2 diabetes.

For help navigating the dairy aisle, consult a registered dietitian nutritionist. An RDN is your best source for reliable food and nutrition information. Find a registered dietitian nutritionist in your area.