From Plain to Plant-Based: How Different Yogurts Stack Up

The key to a healthier life? It starts with a healthy gut microbiome.

Accumulating research suggests that this community of tiny organisms that live in our intestines — bacteria, fungi and the like — can influence everything from our weight to our happiness, even our risk for dementia.

One way to keep your gut microbiome healthy is to feed it with gut-friendly foods. Fermented foods are packed with healthy microbes, but many of them — think sauerkraut, kimchi and kefir — aren’t the kind of thing most of us eat every day.

The exception: yogurt, which is made by fermenting milk with beneficial bacteria. Be on the lookout for tubs with the label “live active cultures” (sometimes abbreviated as “LAC”). According to the International Dairy Association, this seal confirms high levels of gut-healthy microbes are present.  

Another bonus is that many yogurts deliver plenty of protein and bone-healthy calcium, says Grace Derocha, spokesperson for the Academy of Nutrition and Dietetics. Just keep an eye on the sugar content.

Here’s how the different types of yogurts in the dairy aisle stack up.

Plain dairy

What it is: Dairy product made by fermenting skim or whole milk with live bacteria cultures.

Nutrition: High in calcium to support bone health, fewer calories than Greek (140 per 1 cup nonfat ­yogurt). Flavored yogurts have added sugar.

Who should avoid: Those who are sensitive to lactose (the natural sugar found in dairy).

Fruit on bottom

What it is: A dairy product (can be Greek or plain) on top of a layer of sugary, mashed fruit such as strawberries or cherries.

Nutrition: High in sugar and calories.

Who should avoid: Those with diabetes or watching sugar intake.

Greek

What it is: Dairy product strained to remove excess ­liquid, resulting in thick consistency and tangy flavor.

Nutrition: High in protein (about 18 grams per cup) to support digestion, weight loss and heart health; low in sugar.

Who should avoid: Those who are lactose intolerant.

Skyr

What it is: Strained Icelandic dairy product that’s especially thick, with an extra-tart flavor.

Nutrition: Highest in protein (25 grams per cup), ​vitamins and minerals, low in sugar, carbs, fat and calories.

Who should avoid: Those who are lactose ­intolerant; those who don’t enjoy tartness.

Goat milk

What it is: Cultured nondairy product that’s more savory and less sweet, with a creamy texture and tart flavor.

Nutrition: High in calcium and protein, can be easier to digest than dairy yogurt.

Who should avoid: Those who don’t enjoy tartness or who are ​sensitive to lactose.

Plant-based

What it is: Vegan yogurt made from almonds, soy, coconut, peas, oats or cashews, with live active cultures.

Nutrition: Good source of probiotics for those who are lactose intolerant, but has added sugar and little protein.

Who should avoid: Those looking for a protein boost.