It’s perhaps the most versatile product in your fridge: it’s used in everything from soups to curries and puddings.
Yoghurt is a staple for 90 percent of British households and is purchased 2.7 billion times a year across the country. But the low-calorie dessert has gotten a bit of a bad rap over the past decade.
Diet gurus regularly attack yogurt, especially those marketed to children, for being full of “hidden” sugar.
Even ministers are cracking down on some types of sugar, with the sugar tax being extended to sweet yoghurt drinks from January 2028.
But experts, like registered dietitian Laura Perez, emphasize that yogurt is a nutritious addition to the daily diet, provided you choose the right kind.
“Yogurt is generally great for breakfast because it’s high in protein, which will keep you full until lunch, and it also contains calcium and other important nutrients,” she says.
With so many varieties to choose from, it can be difficult to know which one to choose, especially when we’re told that low-fat varieties are packed with sugar.
Here, nutritionist Ms. Perez – Nutrition Lead at Simple Online Pharmacy – reveals which healthy type to choose and which to avoid.
Greek yogurt has long been praised for its high protein and probiotic content, but is it the healthiest choice?
Greek yogurt
All nutritional analyzes are per 100 g (or six tablespoons)
Tesco Finest Greek Yoghurt: 132 calories, 3.3g sugar, 6.1g protein, 7.2g saturated fat, about 110mg calcium
Greek yogurt is generally heavily strained to remove more of the whey – the yellowish liquid that naturally separates and collects on the yogurt.
This often results in higher protein levels, which can stimulate muscle growth and strength and satisfy hunger pangs.
This version contains almost twice as much protein as some others, but it also gives you more than a third of your recommended amount of saturated fat – the type that increases your risk of heart attack.
Greek yogurt can also be deficient because of its calcium content, says dietitian Laura Perez.
That’s because the whey is the part that contains the majority of the bone-strengthening nutrient.
Although this version is relatively low in sugar (less than a teaspoon), Ms. Perez cautions against Greek-style varieties, which are often sugary and high in fat, without the impressive protein content.
Verdict: 2.5/5
Yeo Valley natural yoghurt
Yeo Valley Bio Live Organic Natural Yogurt: 72 calories, 4.9 g sugar, 4.2 g protein, 2.5 g saturated fat, 166 mg calcium
Yeo Valley’s full-fat natural yoghurt is somewhere in the middle of the pack, with 72 calories and three times less saturated fat than Greek yoghurt.
It contains slightly less protein than Tesco’s Greek-style option – but about the same as half an egg – and significantly more calcium, which amounts to 166mg per portion and almost a third of the recommended daily allowance.
The calcium content is typically lower in Greek yogurt varieties, experts say
It has a little more sugar than Greek yogurt, but only just, and it’s still only about a teaspoon, which is worth it for the protein and calcium boost, says Ms. Perez.
But don’t be fooled by labels that advertise products as ‘live’.
“Live or bio” generally indicates that live cultures are present,” Ms. Perez says.
‘But this does not guarantee a beneficial probiotic effect.’ Probiotics are living bacteria that feed the trillions of health-promoting bacteria in our intestines.
Diets high in foods with probiotic properties have been linked to a lower risk of a host of conditions, including dementia, cancer and depression.
“Yogurt is not something that is inherently good for the gut,” says Perez.
“The effects of fermented foods and live cultures are not universal, and people respond differently.”
Verdict: 3/5
Low-fat natural yogurt
M&S Natural Low Fat Yogurt: 66 calories, 6.5g sugar, 5.4g protein, 1.2g saturated fat, 183mg calcium
This is a classic example of manufacturers using extra sugar to account for the reduction in flavor that comes with removing most of the fat.
There’s almost twice as much sugar in here compared to Greek yogurt, and well over a quarter of your daily limit of free sugars (the kind that are added to food).
Kefir is a fermented milk, similar to thin yogurt, that is becoming increasingly popular thanks to its gut health benefits. Just 250 ml provides approximately 40 percent of your daily calcium needs
You’ll only save a very small amount of saturated fat and calories, compared to the full-fat version of natural yogurt, and you won’t even get a whole gram of extra protein.
The only plus point is that it contains almost 200 mg of calcium – slightly less than you’ll find in a 200 ml glass of semi-skimmed milk – and the second highest of all yoghurts tested.
Rating: 1/5
0 percent fat Greek yogurt
FAGE Total 0 percent: 54 calories, 3 g sugar, 10.3 g protein, 0 g saturated fat, 120 mg calcium
If protein is your priority, FAGE Total 0 Percent is the standout winner.
Per 100 grams it contains 10.3 grams of protein – more than twice as much as natural yoghurt.
It is also the least calorific of the six products, has the lowest sugar content and contains no saturated fat.
Ms Perez says: ‘FAGE Total 0% is the strongest all-round option for someone who prioritizes protein and less saturated fat, which would be true for most of us.
‘The high protein content is likely to make you feel full, but it may also be less creamy, which may make some people less likely to prefer it.’
However, there is one downside to a completely fat-free yogurt. “Removing fat can reduce the amount of naturally occurring fat-soluble vitamins, such as vitamins A and D,” says Ms. Perez.
Verdict: 4/5
Kefir yogurt
Biotiful Kefir Yogurt Original: 75 calories, 7.4 g sugar, 6 g protein, 1.4 g saturated fat, 190 mg calcium
Often hailed as a gut health hero, kefir differs from conventional yogurt because it is fermented using a more diverse collection of microorganisms, which are said to provide greater digestive benefits.
“Kefir is interesting because it contains a mixture of bacteria and yeasts, while yogurt is typically made with a smaller number of bacterial cultures,” Ms. Perez explains.
‘There is promising evidence for potential benefits, including improved lactose digestion for some people, but the research is still developing and products vary considerably.’
Although kefir is high in protein and calcium, there are almost two teaspoons of sugar per serving – three digestive biscuits’ worth – negating any mild appetite-satisfying benefit.
Ms Perez adds: ‘Claims that kefir will ‘reset’ or ‘heal’ the gut should be treated with caution. While there may be some benefits to eating kefir, it also depends on what your individual gut bacteria need.”
Verdict: 2/5
Flavored yogurt
Onken Mango, Papaya and Passion Fruit Biopot Yoghurt: 102 calories, 15 g sugar, 3.7 g protein, 1.7 g saturated fat, 111 mg calcium
Onken’s tropical fruit yoghurt tastes more like pudding – and that’s true, thanks to the big hit of sugar.
It contains five times as much sugar as the FAGE 0 percent and a teaspoon more than in a small KitKat.
It is one of the most caloric options at 102 calories, while the 3.7 g of protein and 111 mg of calcium are the lowest.
“Unknown mango, papaya and passion fruit yogurt would be my least preferred choice for regular use,” says Ms. Perez.
‘It still provides protein, calcium and live cultures, but given the higher sugar and lower protein content, I would personally prefer other options for regular eating.
‘It doesn’t make yoghurt a ‘bad’ food; it’s just a factor to consider alongside protein, calcium, taste, preference and the rest of your diet.
‘Pure yoghurt with fresh fruit gives you more control over the sweetness. You can adjust it to your personal preference, while the fruit provides extra fiber, vitamins and minerals.’
Rating: 1/5
