You might already have a favorite brand, or perhaps you buy whatever’s cheapest. But keep an open mind the next time you find yourself at your market’s yogurt case, because some of the most popular brands may not be providing you the best nutritional benefits. These seven tips will help you pick the best for your body.
1. Check calories per serving and the serving size.
Yogurt doesn’t come in one-size-fits-all packaging anymore. Single-serve containers range from 70 to 230 calories. Sizes range from 4 to 8 ounces. There are even “yogurt” drinks that are a measly 3 ounces. So if you’re watching calories, check to see how many servings you’re getting.
2. Search for sugar on the ingredient list.
Rather than focusing on the number of sugar grams in yogurt, look at the ingredient list. That’s because plain yogurt contains lactose, a naturally occurring sugar in dairy products. If you’re getting flavored yogurt, the sugar comes from lactose as well as from other sources, like real fruit. If you’re selecting a fruit yogurt, make sure that in addition to the fruit(s) or fruit juice(s), that you’re getting no more than one form of added sugar, such as naturally milled organic sugar. If you find a brand with two added sugars, such as fructose and high fructose corn syrup, leave it in the yogurt case.
3. Look for low saturated fat.
Most yogurts won’t be major sources of fat. But check the amount of saturated fat in a serving, since too much of it is unkind to your heart. Aim for 2 or fewer grams of saturated fat per serving.
4. Pick by calcium percentage.
Yogurts provide varying levels of calcium, from around 10 to 40 percent of the Daily Value (DV) per serving. That means all yogurts are considered a good source of this bone-friendly nutrient. Plain regular yogurt tends to be on the higher end of the calcium spectrum; Greek and soy varieties tend to be on the lower end. (However, Greek yogurts are thicker, creamier, and provide more protein, while soy yogurts provide many plant-based benefits and are a good non-dairy alternative.) If yogurt is the main way you get calcium, aim high. Otherwise, just know the amount that you’re getting so you can be sure to hit 100 percent each day from all sources.
5. Go organic when you can.
Though all yogurts are generally nutritious, some provide non-nutritive ingredients like artificial colors, flavors, and sweeteners. After all, no one needs red #40. The bottom line: if your body doesn’t need it, why eat it? The easiest way to steer clear of these unnecessary ingredients is to choose organic brands when you can. That means they’re also produced without antibiotics, synthetic growth hormones, or harmful pesticides and fertilizers. It’s best for your health—and our planet’s. But when not going organic, read the ingredient list closely to make sure there’s nothing artificial. And if it’s a dairy yogurt, check for wording to indicate it was made using milk from cows that were not given artificial growth hormones.
6. Don’t be fooled by fruit.
Fruit yogurt is not as fruity as you might think. Even when it contains real fruit, some look fruitier because of added color. And some taste fruitier due to added natural or artificial flavors. With few exceptions, most fruit yogurts contain no more than 4 percent of the Daily Value of vitamin C. That’s quite unimpressive! So if you really want a fruit serving with your yogurt, one of the healthiest and tastiest approaches is to enjoy plain yogurt and add your own fresh seasonal fruit. But if you still prefer to buy fruit yogurt, check to see that you’re getting real fruit and that each serving provides at least 25 percent of the DV of vitamin C.
7. Buy for benefits.
Today, yogurt is becoming most notable for good-for-you ingredients that provide added benefits, such as probiotics. You’ll notice the presence of probiotics by the phrase “live active cultures” or listed by their unique names, like bifidus, s. thermophilus, l. acidolophilus, and l. casei. Research suggests that these cultures can play a role in enhancing digestive health and strengthening the immune system. There are some yogurts with added fiber and omega-3’s, too. This means everyone can find a yogurt that’s not only perfect for their palate, but just right for their body.