The Best Yogurts, Simplified

The yogurt aisle can be extremely daunting due to the various health claims, advertisements and nutrition facts. Wouldn’t it be so much easier if someone just told you the best yogurts to buy? Well, read on, my friend!

 

 

 

 

After researching 15 popular yogurts, my general recommendations when purchasing yogurt are as follows: 

  • Less than 150 calories
  • Less than two grams of fat
  • Less than 15 grams of sugar
  • Greater than five grams of protein
  • Greater than 15% of the daily value (DV) of calcium

With that said, I am a big advocate for buying plain, nonfat yogurt and sprucing it up with fresh fruit. Throw in some of your favorite nuts or granola to add more flavor, good fats and protein. Dannon® All Natural Nonfat, Plain; Chobani® Greek Yogurt 0%, Plain; and Fage Greek Total 0%, Plain are great options to purchase. Each yogurt contains less than 100 calories, zero grams of fat, at least nine grams of protein, 12 or less grams of sugar and at least 20% of the DV of calcium. Additionally, they only have two ingredients—cultured milk and active cultures (or good bacteria). Plain and simple; they do not contain the added ingredients or preservatives like some yogurts.

However, the flavored versions of the above listed yogurts are high in calories and added sugars. Therefore, if you prefer yogurt with pre-blended fruit, stick with Yoplait® Light, Breyer’s® Light Fat Free and Dannon® Light & Fit. You get the most bang-for-your-buck without sacrificing additional calories or added sugar. Plus, with so many flavors of each, the companies standardized the nutrition facts, minimizing your time spent reading nutrition labels.

Don’t forget that yogurt can also be used as a cooking ingredient, in place of mayonnaise, sour cream and butter. It maintains flavor, without the added saturated fat and calories. I hope this helped clear up any confusion on the yogurt aisle. Who knew that you could have your (healthy) yogurt and eat it, too!

By Laura Oliver, MS, RD 

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