The healthiest types of yogurt and the ones to avoid

Choose wisely: flavourings, emulsifiers, sweeteners and sugar are often added to yogurt to enhance taste and texture - Geoff Pugh

Yogurt gets the green light when it comes to our health. It’s full of calcium to maintain our bone health, which is especially important as we age and the reason why its cited by centenarians as the food that helped them reach 100. One study linked greater yogurt consumption with higher bone density, suggesting it can protect against fractures.

It’s also famously good for our gut health as it’s full to the brim of bacteria that feeds our microbes. Recent research suggests it’s even better than originally realised and can lower the risk of cancer taking hold in our bowel.

The caveat is that the type of yogurt we eat really matters. At its simplest, yogurt is milk that has been pasteurised – meaning it’s heated to kill “bad” bacteria. “Good” bacteria (usually Lactobacillus bulgaricus and Streptococcus thermophilus) is then added and the liquid is left to ferment and thicken.

But the journey often doesn’t end there. Flavourings, emulsifiers, sweeteners and sugar are injected to enhance taste and texture – even in those with “health halo” branding.

Why we should eat more yogurt

• Rich in calcium for bone health
• Contains minerals that protect heart health
• Source of protein to support muscle mass
• Full of bacteria to support gut health
• Lowers bowel cancer risk

Yogurt is a nutrient-dense food that supports health, from your muscles and bones to gut and heart.

Famously, it’s a good source of calcium, providing around 120mg per 100g (15 per cent of the daily recommended intake for adults), as well as around 50mcg of iodine (a third of daily intake).

“These minerals support bone and teeth health, as well as thyroid function and metabolism,” Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed notes. Research also suggests that the calcium, magnesium and potassium in yogurt may support heart health, as these minerals help to regulate blood pressure.

Yogurt can also be a good source of protein, containing up to 13g per 100g, though it’s important to check the label as some contain less than 1g. “Protein helps with muscle maintenance and satiety,” Ludlam-Raine says. It’s especially important to consume enough protein as we get older, to reduce the decline in muscle mass that comes with age.

“Yogurt also contains beneficial bacteria (especially if labelled as “live” or fermented) which can support gut health,” she notes. Even more impressively, eating two or more servings per week seems to protect against bowel cancer, possibly because the probiotics it contains encourages a wider array of beneficial bugs to live in our gut, which has a knock-on effect of less inflammation and fewer cancer-causing chemicals, scientists believe.

“As with other sources of dairy, it is also rich in B vitamins, especially B12 and riboflavin (B2) which are important for energy metabolism and brain function,” Ludlam-Raine says.

How much yogurt should we eat?

When it comes to how much to eat, 120g to 150g is the recommended portion, which is around one small pot or a few heaped teaspoons.

“It’s perfectly fine, and often beneficial, to eat yogurt daily, especially if you choose plain, unsweetened, live-culture varieties,” Ludlam-Raine says. “For gut health, regular, consistent intake (three to seven times per week) is more effective than just having it occasionally.”

The best types of yogurt to buy – and the ones to avoid

I compiled the nutritional data for around 200 different yogurts and asked Ludlam-Raine to choose the healthiest and least healthy, from the big brands to supermarket own label. “The healthiest and least healthy yogurts were identified by reviewing several key nutritional markers per 100g: sugar content, calories, saturated fat and protein,” she says.

“Sugar was a primary factor, particularly in flavoured and dessert-style yogurts where added sugars can be high, often tipping the balance from snack to ‘treat’.”

She also considered saturated fat, which when consumed in excess can impact heart health, as well as protein content, which can support satiety and muscle maintenance.

“Gut health products were reviewed with reference to live bacterial cultures (probiotics) and prebiotic fibres, where listed,” she explains. “I prioritised options that provided a variety of strains and where there is clinical backing.

“Ultimately, choices were made with a holistic lens, balancing nutritional composition, functional benefits, and real-world suitability for people looking to support their health through yogurt products.”

1. Flavoured yogurt

“These are more dessert than yogurt – often high in added sugar, fat and artificial ingredients,” Ludlam-Raine notes. While they are fine as an occasional treat, they shouldn’t be mistaken as a healthy yogurt that we should be consuming daily to benefit our health, she explains.

Healthiest: M&S Luxury Strawberries & Cream Yogurt

Healthiest: M&S Luxury Strawberries & Cream Yogurt

“This is a relatively lighter option,” she says. “It has 119 calories per 100g – on the lower end for this category – with 10g of sugar and 2.9g of protein, making it a more balanced treat. It also contains less saturated fat (4.3g) compared to many others.”

Least healthy: M&S Luxury Lemon & Lime Curd Yogurt

Least healthy: M&S Luxury Lemon & Lime Curd Yogurt

“On the other hand, M&S Luxury Lemon & Lime Curd Yogurt is the least healthy choice,” Ludlam-Raine says. It’s the highest in calories (169), saturated fat (5.2g) and sugar (20.4g), containing the equivalent of five teaspoons per 100g. “Making it more of a dessert than a nutritious snack,” she adds. “This is best enjoyed occasionally rather than as part of a daily diet.”

2. Low-fat yogurt

Low-fat yogurt may sound like a healthy option, as we know that too much fat will do our health no favours. “However, flavoured varieties are often higher in added sugars or artificial sweeteners to boost flavour,” Ludlam-Raine notes.

Removing fat also reduces the vitamin A, D, E and K found in yogurt. As a result, natural low-fat yogurt is not necessarily healthier than higher fat options, as fat also helps with nutrient absorption and satiety, meaning it keeps us fuller for longer.

Healthiest: Sainsbury’s Fat Free Natural Yogurt

Healthiest: Sainsbury's Fat Free Natural Yogurt

“This yogurt is low in calories and fat, yet still provides a solid 5g of protein per 100g, making it filling and supportive of muscle maintenance,” Ludlam-Raine says. “While the sugar content sits at 6.4g, this is likely to be naturally occurring lactose, not added sugar, as it’s a plain fat-free yogurt.” It is a suitable yogurt option for those watching calories, fat or saturated fat and it also contains less salt than many flavoured varieties, she adds.

Least healthy: M&S Roasted Hazelnut Low Fat Yogurt

Least healthy: M&S Roasted Hazelnut Low Fat Yogurt

“Although labelled ‘low fat’, this yogurt is relatively high in calories (102 per 100g) and sugar (12.6g),” Ludlam-Raine notes. It also contains added sugar as well as glucose syrup, she says. “Despite its premium flavour, the nutritional profile is skewed toward added sugar and energy without offering much in the way of functional benefits,” she adds.

3. Greek-style yogurt

While Greek yogurt is made in Greece, using Greek ingredients, Greek-style can be made in any country and using non-Greek ingredients but tends to mimic the creamy texture and tangy taste of the original.

Greek-style also contains less protein than Greek yogurt, between 3g and 8g per 100g, depending on the brand, while Greek yogurt contains between 6g and 10g.

“Greek yogurt is strained making it naturally creamy, but Greek-style is not strained and often thickened with cream or thickeners to mimic texture,” Ludlam-Raine explains. “It can still be nutritious but may contain more fat and additives.” The key thing to look for is a lower calorie and fat content, while “live” options will offer more gut-friendly bacteria.

Healthiest: M&S Greek Style Live Yogurt 0% Fat

Healthiest: M&S Greek Style Live Yogurt 0% Fat

“This yogurt is low in calories (56 per 100g), fat (0.4g) and saturated fat, with a moderate sugar content and no additives,” Ludlam-Raine says. “It also contains live cultures, which are beneficial for gut health.” It has one of the highest protein contents out of the 18 Greek-style yogurts included in the analysis (8.3g per 100g), which will help with muscle maintenance, fullness and satiety, she notes. “Overall, it’s a great everyday option – especially for those watching their fat or calorie intake.”

Least healthy: M&S Greek Style Live Yogurt

Healthiest: M&S Greek Style Live Yogurt 0% Fat

Conversely, the full-fat version of the M&S Greek Style live yogurt is the least healthy option, according to Ludlam-Raine. “This version is significantly higher in calories (124) and saturated fat (6.5g), yet offers less than half the protein of the 0 per cent fat version (4.1g),” she explains. “While the sugar content is the same, the overall balance is poorer – more fat and less filling, making it a less optimal choice for regular consumption.”

4. High protein yogurt

The trend towards protein-rich food means that many yogurts now have “high protein” on the packaging. “These are often fortified with extra milk protein and great for muscle repair, satiety or post-exercise recovery,” Ludlam-Raine explains. However, it’s important to read the labels to avoid regularly consuming those with added sugars and artificial sweeteners, she says. “Choose plain if you can and sweeten it at home, or enjoy it instead of a sugary dessert,” she suggests.

Healthiest: Biotiful Gut Health Kefir Protein Original

Healthiest: Biotiful Gut Health Kefir Protein Original

“This product is a standout for its combination of high protein content (12g per 100g) and low sugar (3.5g), fat (0.4g) and calories (66),” Ludlam-Raine says. “It also offers the added benefit of live cultures from kefir, supporting both muscle maintenance and gut health. It’s a great all-rounder for anyone looking to increase protein intake without added sugar or unnecessary fat.”

Least healthy: The Coconut Collab Protein Yog

Least healthy: The Coconut Collab Protein Yog

“Despite being branded as a ‘protein’ yogurt, this option is relatively low in protein (albeit good for a non-dairy brand),” Ludlam-Raine notes. It has just 5.9g per 100g, which is less than some standard yogurts that are not advertised as high in protein. It is also the highest calorie protein yogurt (135 calories per 100g). “It is very high in fat, especially saturated fat (6g), due to its coconut base,” Ludlam-Raine notes. While it suits dairy-free and plant-based diets, this yogurt doesn’t deliver on its protein promise, she says.

5. Greek yogurt

Greek yogurt differs from natural yogurt because there is an extra step in how it is made. It is strained, which removes a lot of liquid, resulting in a thicker form of yogurt. “Greek yogurt is higher in protein and lower in lactose than regular yogurt, making it filling and great for blood sugar balance,” Ludlam-Raine notes. Plain, unsweetened versions are the healthiest option, she says.

Healthiest: Fage Total 5% Fat Natural Greek Yogurt

Healthiest: Fage Total 5% Fat Natural Greek Yogurt

This is the healthiest Greek yogurt, thanks to its balanced nutrition profile, moderate calories (93), healthy fats (5g), lower sugar content (3g) and high protein (9g), according to Ludlam-Raine. It also has the lowest salt content (0.1g). “It offers all the benefits of Greek yogurt without being excessively rich or processed,” she says.

Least healthy: Waitrose No. 1 Strained Natural Greek Yogurt

Least healthy: Waitrose No. 1 Strained Natural Greek Yogurt

The Waitrose Greek yogurt is the least healthy option, Ludlam-Raine says. “It has one of the the highest calories (131) and fat (9.9g), with 6.7g saturated fat and only 5.9g protein per 100g,” she notes. “That said, Greek yogurt in general is a much healthier option than many dessert-style or heavily sweetened yogurts.”

6. Natural yogurt

Plain, natural yogurt is one of the purest forms of yogurt. “It’s minimally processed, with no added sugars, and provides a natural source of protein, calcium and live cultures,” Ludlam-Raine notes. As well as being tasty on its own, it’s very versatile and a great base for sweet or savoury dishes, she adds.

Healthiest: Arla Skyr Natural Icelandic Style Yogurt

Healthiest: Arla Skyr Natural Icelandic Style Yogurt

Skyr is technically an Icelandic-style strained yogurt but it sits within the natural yogurt category due to its minimal processing, Ludlam-Raine says. “This yogurt is the clear winner thanks to its low fat (less than 0.5g), saturated fat (less than 0.1g) and sugar (4g) content, while packing in an impressive 10.6g of protein per 100g,” Ludlam-Raine says. “It’s perfect for satiety, muscle repair and overall nutrition, especially if you’re looking for a high-protein, low-fat option.

Least healthy: Sainsbury’s Natural Yogurt

Least healthy: Sainsbury's Natural Yogurt

“This version is higher in fat (3.8g), saturated fat (2.5g), and sugar (6.6g) than most others in the category, yet provides only moderate protein (5.1g),” Ludlam-Raine explains. “It’s not unhealthy per se, but when compared with leaner, higher-protein alternatives like Skyr or 0% fat yogurts, it’s less balanced for everyday use, particularly if you’re aiming to manage weight, blood sugar or heart health.” Despite this, opting for any natural yogurt will be a healthy choice compared to sweetened or dessert-style yogurts, she notes.

7. Yogurt shots

Marketed for gut health, yogurt shots contain live cultures and can be a helpful addition if you struggle with digestion, but are not a substitute for a balanced diet as they don’t provide enough fibre. Choose plain varieties for reduced added sugar.

Healthiest: M&S x ZOE Gut Shot

Healthiest: M&S x ZOE Gut Shot

“The M&S x ZOE Gut Shot stands out as the healthiest yogurt shot in this category, with a balanced nutritional profile,” Ludlam-Raine says. It’s low in sugar (5.6g), moderate in calories (60) and has a generous 2.2g of fibre, which is uncommon in most yogurt drinks, she notes. “It also delivers live cultures and gut-supportive ingredients, making it a smart daily option for digestive health.”

Least healthy: Asda Vitamin+ Boosting Strawberry Flavour Yogurt Drinks

Least healthy: Asda Vitamin+ Boosting Strawberry Flavour Yogurt Drinks

“In contrast, Asda ranks as the least preferred option due to the lack of research behind the product, as well as the relatively high sugar content, at 10g per 100g, which is more than two teaspoons,” Ludlam-Raine says. Unlike the M&S product, it also has no added fibre. “While the label states it contains one type of bacteria, the relatively high sugar-to-benefit ratio makes it a less optimal choice, especially for daily use,” she says.

8. Gut health yogurt

Yogurt is already good for our gut, but those rich in “good” bacteria – often indicated by the words “live cultures” or “probiotics” on the label – are extra beneficial for our health. “They can support gut health, mental health, immunity and digestion,” Ludlam-Raine says.

“They tend to be low in sugar and offer a good balance of protein and calcium,” she notes. “Choose plain varieties for less added sugar, and those with added fibre for even more gut health benefits – our good bacteria feed on fibre.”

Healthiest: Activia Kefir Plain Yogurt

Healthiest: Activia Kefir Plain Yogurt

“Activia Kefir Plain stands out as one of the best options for gut health thanks to its combination of science-backed live cultures and a balanced nutritional profile,” Ludlam-Raine says. Unlike some kefir products that contain added sugars or high saturated fat, this option contains 4g of protein per 100g, moderate fat (3.5g), and no added sugar – all while delivering billions of live cultures.

“What makes Activia unique is the research behind the brand: the bacteria have been clinically studied for the effects on digestive comfort and gut transit time,” Ludlam-Raine notes. “These strains are resilient enough to reach the gut alive, which is crucial for reaping probiotic benefits. Combined with its simple ingredient list and nice taste, Activia Kefir is a convenient and evidence-based way to support digestive health daily.”

Least healthy: Tim’s Greek Family Kefir Citrus

Least healthy: Tim's Greek Family Kefir Citrus

Although this yogurt does provide a reasonable 4.8g of protein, this kefir is one of the highest in calories (139, twice as many as the Activia option), fat (8.1g), saturated fat (5.5g) and sugar (9.8g) in the list, Ludlam-Raine says. “While it may still contain beneficial live cultures, the overall nutritional profile makes it a less suitable choice for those looking to support gut or heart health, especially if consumed regularly.”

How to choose a healthy yogurt

• Short ingredient list
• “Live” or “active culture” labels
• Low in added sugar
• Good protein content

It can be tricky to navigate the yogurt aisle but a simple way to spot a healthy option is by checking its ingredient list and selecting one that’s not too long. Ideally, yogurt should just be made from milk and live cultures.

“Try to avoid frequently having yogurts that contain multiple artificial sweeteners, added sugars and thickeners (like aspartame, sucralose, glucose, modified starch),” Ludlam-Raine says. “These may include dessert-style yogurts with cream, chocolate or sugary fruit compotes.”

To ensure you’re buying a yogurt that supports your gut health, look for one with “live” or “active cultures” on the label or description or the bacteria Lactobacillus or Bifidobacterium listed in the ingredients, she recommends.

Your yogurt will also ideally be low in added sugar, ideally under 5g per 100g for plain yogurt, according to Ludlam-Raine. “If it’s flavoured, aim for under 10g per 100g and check that most of the sugar comes naturally from milk or added fruit,” she says.

Yogurt is also a source of protein, so should have at least 5g to 10g per 100g, she adds.

FAQs

Is kefir healthier than yogurt?

“It contains a wider variety of probiotic strains, including both bacteria and beneficial yeasts, which may provide stronger gut health benefits,” she says. “Kefir also tends to be thinner and tangier than yogurt, and is fermented for longer, potentially leading to more bioactive compounds.”

However, plain, live yogurt is still excellent for our health, especially if kefir isn’t to your taste, she says. “The best choice is the one you’ll eat consistently, as part of a balanced, whole-food diet.”

Is it ok to eat yogurt every day?

It’s healthy and beneficial to eat yogurt daily, especially if you are having a plain, unsweetened option. Research shows that three to seven portions per week is more effective for gut health compared to having it occasionally.

What does live yogurt mean?

“Live” yogurt contains probiotics – bacteria which support gut health. If a yogurt is not described as “live” it typically means it has been heated after fermentation, which kills off these bugs.

Play The Telegraph’s brilliant range of Puzzles - and feel brighter every day. Train your brain and boost your mood with PlusWord, the Mini Crossword, the fearsome Killer Sudoku and even the classic Cryptic Crossword.