The Scoop On Yogurt: Exploring the Healthiest Types of Yogurt

Yogurt has long been a favorite health food, and for good reason. It’s rich in calcium and protein, supports digestive health, and can be a satisfying part of any balanced diet. But as the dairy case expands, it’s easy to get confused. Greek, Icelandic, dairy-free, low-fat, probiotic-enriched—the options seem endless. Understanding the different types of yogurt can help you make smarter choices, whether you’re fueling a workout, managing your gut health, or looking for a tasty, nutrient-dense snack.

Greek Yogurt

Greek yogurt has become one of the most popular options on the market—and for good reason. It’s strained to remove excess whey, resulting in a thicker texture and higher protein content than traditional yogurt. That protein boost helps keep you fuller longer, making it a great choice for breakfast or post-workout recovery. Greek yogurt also tends to be lower in sugar and carbohydrates, especially when you choose plain varieties.

Traditional Yogurt

Often simply labeled as “yogurt,” this classic version is made by fermenting milk with live bacterial cultures. It’s thinner in consistency and typically lower in protein than Greek or Icelandic types. However, it still offers a good dose of calcium and probiotics. Just be mindful of flavored varieties, which can contain high amounts of added sugar.

Icelandic Yogurt (Skyr)

Originating in Iceland, Skyr is another strained yogurt known for its ultra-thick texture and high protein content. It’s similar to Greek yogurt but even more concentrated. Skyr has a mild, creamy flavor and works well as a base for both sweet and savory dishes. If you’re looking to maximize your protein intake while keeping sugar low, this is one of the best types of yogurt to try.

Plant-Based Yogurt

Whether due to lactose intolerance, vegan lifestyle, or preference, more people are reaching for non-dairy alternatives. Yogurts made from almond coconut, soy, cashew, or oat milk can offer similar textures and tanginess to dairy-based yogurts. Nutrient content varies widely, so it’s important to read labels. Look for brands that add calcium and probiotics to their formulas and avoid those high in added sugars or lacking protein.

Kefir

Kefir is a fermented milk drink that’s thinner than yogurt but packed with live, active cultures—often more than regular yogurt. It has a tangy flavor and is usually consumed as a drink or blended into smoothies. Kefir may be particularly beneficial for gut health due to its diverse probiotic content. It can also be a good choice for people with mild lactose intolerance, as the fermentation process breaks down much of the lactose.

Frozen Yogurt

Often seen as a lighter dessert option, frozen yogurt contains many of the same basic ingredients as traditional yogurt but is processed and sweetened differently. While some frozen yogurts do contain live cultures, not all do—especially after pasteurization. It’s a fun treat, but be cautious with toppings and sugar content, as it can quickly become more indulgent than nutritious.

Probiotic Yogurt

While most yogurts contain live cultures, certain types are specifically enhanced with strains like Lactobacillus acidophilus and Bifidobacterium lactis, which may help improve digestion and strengthen immune function. These types of yogurt can be especially beneficial if you’ve recently taken antibiotics or are looking to support gut health.

How to Choose the Right Type for You

Depending on your goals, different types of yogurt may be better suited to your needs:

For high protein

Choose Greek or Icelandic (Skyr) yogurt. Their strained textures pack in protein and keep you full longer—great for workouts or meal prep.

For non-dairy needs

Look for plant-based yogurts made with almond, soy, coconut, oat, or cashew milk. Choose options fortified with calcium, vitamin D, and added probiotics.

For gut health

Reach for probiotic-enhanced yogurts or kefir. Both offer live, active cultures that may aid digestion and support your immune system.

For a treat with caution

Frozen yogurt can be a fun option, but watch out for added sugar and high-calorie toppings—nutritional value varies widely.

For lower sugar

Skip heavily sweetened varieties and fruit-on-the-bottom cups. Instead, go for plain yogurt and add your own fruit or spices.

The Bottom Line

With so many types of yogurt available, there’s truly something for everyone. The best choice depends on your dietary needs and preferences. High-protein options like Greek and Icelandic yogurt are excellent for satiety and muscle support, while plant-based and probiotic-rich or drinkable yogurts like kefir offer variety and specific health benefits.

No matter what types of yogurt you choose, pay close attention to added sugars and choose the best for you. Many flavored yogurts—even those labeled as “healthy”—can contain 10 grams or more per serving. When possible, opt for plain varieties and sweeten naturally with fruit, cinnamon, or a drizzle of honey.

Choosing the right yogurt isn’t just about flavor—it’s about nourishing your body in a way that supports your goals and your lifestyle.