Yoghurt: Natural, Greek, coconut, high-protein

Yogurt has come a long way from the days when you could just decide between vanilla and strawberry for breakfast.

Today, options such as natural yogurt, fruit yogurt, coconut yogurt, Greek yogurt, high protein yogurt, high protein Greek yogurt, and a growing variety of plant-based yogurts vary greatly in terms of nutritional profile and taste.

Here’s everything you need to know about the most common yogurts sold in supermarkets and the nutritional pros and cons of each.

natural yogurt

Less common today, natural yogurt is simply a blend of milk and live cultures, fermented to concentrate, and packaged without the addition of other fruits, sugar or flavors. With just 0-4% fat, 5 grams of natural sugars per 100 grams, and only about 200 milligrams of calcium, natural yogurt is a great nutritional choice, offering many digestive health benefits and associated probiotic culture bonuses. If you can find natural yogurt in your supermarket, you can use it in baking, enjoy it with fruit or cereal, or use it in mixed dishes as a low-fat alternative to cream or sour cream.

Strong Points: Naturally low in sugar and rich in calcium, it is a source of live cultures.

Cons: Most yoghurts are Greek or flavored yoghurts, so they are hard to find in supermarkets.

fruit yogurt

Fruit yogurt has come a long way in the last 20 years, moving to a much lower-sugar variety than a container that contained six teaspoons of white yogurt a few years ago. As a rule of thumb, less added sugar is better in fruit yogurts, and there are more and more “no added sugar” varieties in both Greek and natural yogurt products. There are also a few “diet” sweet yogurts that contain sweeteners. So, if possible, look for those labeled as natural sweeteners rather than those sweetened with artificial sweeteners identified in the 950 series additive descriptions.

Strong Points: A sweet option that may be more palatable, especially for children

Cons: Finding delicious ‘sugar-free’ options can be difficult

greek yogurt

The main difference between Greek yogurt and regular yogurt is that Greek yogurt is made using different processing techniques. This technique involves straining the yogurt and fermenting it with a live bacterial culture to concentrate the protein while reducing the natural lactose (natural sugar found in milk) content, creating a richer, more flavorful product. Nutritionally, Greek yogurt is high in protein but low in natural sugars and low in calcium compared to other varieties. You can find a wide variety of Greek dishes, from reduced or low-fat varieties to full-fat Greek yogurts that have nearly 10% of his fat content. You can enjoy Greek yogurt with your favorite cereals and fruits just like regular yogurt. Full-fat Greek yogurt also bakes well, making it a great substitute for cream in mixed recipes.

Strong Points: More protein and less sugar than natural yogurt

Cons: Not always appealing due to strong taste and texture

greek yogurt

The main difference between Greek-style yogurt and Greek-style yogurt is that Greek-style yogurt is processed differently than real Greek yogurt and is not necessarily strained in the same slow manner as regular Greek yogurt. Rather, Greek yogurt is processed with various thickeners and gums to give it a similar texture to Greek yogurt, but is more stable and lasts longer than fresh Greek yogurt. A more highly processed product means that if you’re looking for Greek yogurt, choosing the real thing rather than “Greek-style” is nutritionally the right way to go.

Strong Points: Better than greek yogurt

Cons: processed yogurt

high protein yogurt

This type of yoghurt is typically based on Greek yoghurt or has additional proteins added to target young, active yoghurt consumers. The protein content is 10-20 grams per 170-200 grams, compared to half that in regular yogurt. Protein-rich yogurts can be quite high in carbohydrates due to the extra added sugars, so you should pay close attention to labels and ideally look for options labeled “no added sugar.” The only downside to most of these protein-rich options is that they’re too much protein for kids.

Strong Points: Low-calorie, high-protein, nutrient-rich foods

Cons: not suitable for children

plant-based yogurt

As the demand for plant-based foods continues to grow, plant-based yogurt options such as soy, oat, and coconut yogurts are also growing, but their popularity varies due to their unique taste and texture. In general, plant-based yogurts have minimal protein content compared to dairy-based yogurts (0-3 percent compared to 5-20 percent for dairy products) and often have added sugars to improve taste. Plant-based yogurt also lacks important nutrients such as calcium that are normally obtained from natural yogurts. So if you prefer a plant-based diet or need to avoid dairy, be sure to check the ingredient list of your plant-based yogurt and choose one with minimal added sugar or look for one of the few soy-based options with protein.

Strong Points: plant-based options

Cons: Not always tasty and lacks the nutritional profile of dairy-based yogurts