from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Flavored yogurt contains added sugars and artificial ingredients that can make it unhealthy. You can choose options with fewer additives to get more nutritional benefits.
The hard truth: Sometimes what makes yogurt tasty—added sugars, artificial flavors—can also make it less healthy.
When picking out a yogurt at the grocery store, check the nutrition label and ingredients list, and steer clear of red flags like the following.
The nutrition label and ingredients list are your source of truth here—make sure to check both the total sugars and added sugars.
“Aim for yogurts with under 8 to 10 grams of total sugar per serving, and ideally no added sugars,” says Susie, RDN, LD, Spokesperson of the Academy of Nutrition and Dietetics.
Look at the ingredients list too. Added sugars can come in many different forms. High-fructose corn syrup, cane sugar, and fruit concentrate are some examples to look out for and avoid.
Certain artificial add-ins (flavorings, sweeteners, etc.) have been linked to an increased risk of cardiovascular disease, diabetes, and cancer.
Artificial flavoring is often identified by vague phrases like “artificial flavor” or “natural flavor,” while some common artificial sweeteners include aspartame and acesulfame potassium (acesulfame-K).
For artificial coloring, steer clear of ingredients like Blue 1, Blue 2, Green 3, Red 3, Red 4, Yellow 5, and Yellow 6; instead, opt for yogurts that use beetroot powder or curcumin for coloring agents.
The thickness and consistency of your yogurt might depend on certain gums and thickeners—ingredients that may be better to avoid. (For example, the thickener carrageenan has been linked to digestive woes and inflammation.)
Your best bets? Look for natural, unprocessed additives in yogurt, such as chickpea, moringa, date palm, and lentil flour.
Yogurt is considered a healthy food for a reason: Once you get rid of all the unnecessary fillers, yogurt is a great source of calcium, protein, and probiotics.
“If you are trying to figure out what yogurt is best for your overall health, then it’s a good idea to limit yogurts that seem like a dessert,” says Bragagnini, MS, RD, CSO, and Spokesperson for the Academy of Nutrition and Dietetics.
Choosing a healthy yogurt starts with reading the nutrition information and ingredients label—here’s what to look for:
For a healthy yogurt, you want as few ingredients as possible. The healthiest options tend to have just two or three ingredients: pasteurized milk, cream, and live active cultures.
“[Fewer ingredients] allows you to limit your intake of unnecessary additives and preservatives,” says Bragagnini.
A high-protein yogurt can keep you feeling full and manage your blood sugar levels.
Most high-protein yogurts contain at least 10 grams of protein per serving—but some, like Greek or Icelandic yogurts, can pack anywhere from 12–20 grams of protein per serving. Those are the ones to choose if you really want a protein boost.
Remember those live active cultures from the ingredients list? Those are proof of probiotics—gut-healthy bacteria that are both naturally present in and added to yogurt.
“Not only does yogurt contain a high amount of protein per serving, but it’s also a fermented food, which supports gut health with probiotics,” says Clark, integrative nutritionist and author of The Feel-Good Way.
Some common strains of probiotics in yogurt include Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus acidophilus, Bifidobacterium (also known as bifidus), and Lacticaseibacillus casei.
Probiotics have been shown to boost the immune system, relieve or treat gastrointestinal symptoms, and even possibly prevent cancer.
Ideally, yogurts should contain no added sugar or be low in added sugar.
For reference, added sugars should make up less than 6% of your daily calories—in women, that works out to 25 grams (6 teaspoons) per day; for men, that’s 36 grams (9 teaspoons).
“Choose unsweetened yogurt and then experiment with different ways you can sweeten it up. Yogurt is a blank canvas, so feel free to add colorful, fresh, or dried fruit to give some natural sweetness,” says Amy Bragagnini.
If you do buy a yogurt containing sweetener, opt for naturally sourced sweeteners—some of which are zero sugar—instead, like stevia and monk fruit.
Yogurt can be a healthy addition to your diet—but not all yogurts are created equal.
While flavored yogurt can be a healthy choice, it should also contain a good amount of protein and probiotics and have no (or minimal) added sugars.
The best option? Don’t treat yogurt like a dessert—choose an unflavored, unsweetened option and sweeten it up on your own with natural ingredients like fruit or a touch of honey.