Yes, yogurt is good for you, especially plain, unsweetened yogurt. It provides protein, calcium, potassium and vitamin B12, and yogurts labeled “live” or “active cultures” contain bacteria that may support gut health. Harvard’s Nutrition Source notes that two large analyses linked eating yogurt daily with a 14% to 18% lower risk of type 2 diabetes. The catch is added sugar: a 150 g pot of fruit yogurt can contain about 28 g of sugar, compared with 5 to 7 g, all natural, in the same amount of plain yogurt.
Yogurt nutrition compared
Per 150 g pot (about ⅔ cup), calculated from USDA FoodData Central values:
| Yogurt (150 g) | Calories | Protein | Sugars | Fat | Calcium |
|---|---|---|---|---|---|
| Greek, plain, nonfat | 89 kcal | 15.3 g | 4.9 g | 0.6 g | 165 mg |
| Greek, plain, whole milk | 146 kcal | 13.5 g | 6.0 g | 7.5 g | 150 mg |
| Plain, low-fat | 95 kcal | 7.9 g | 10.6 g | 2.3 g | 275 mg |
| Plain, whole milk | 92 kcal | 5.2 g | 7.0 g | 4.9 g | 182 mg |
| Vanilla, low-fat | 128 kcal | 7.4 g | 20.7 g | 1.9 g | 257 mg |
| Fruit, low-fat | 149 kcal | 6.0 g | 27.9 g | 1.7 g | 207 mg |
The sugars in plain yogurt come from lactose, the natural sugar in milk. In vanilla and fruit yogurts, most of the extra sugar is added. Values vary a lot between brands, so check the label.
What yogurt does well
Protein that keeps you full
Greek yogurt is strained to remove much of the liquid whey, which roughly doubles its protein. A pot of plain Greek yogurt has about 13 to 15 g of protein, as much as two eggs. That makes it a good base for breakfasts and snacks. Our high-protein breakfast ideas use it often.
Calcium for bones
Regular yogurt is one of the richest sources of calcium. Greek yogurt has a little less, because some calcium is lost with the whey. The NHS describes milk and dairy products as great sources of protein and calcium, and recommends lower-fat and lower-sugar options.
Live bacteria
Yogurt is made by adding bacteria to milk. Harvard explains that the bacteria turn lactose into lactic acid, which thickens the milk and gives yogurt its tangy flavor. Many yogurts still contain live bacteria when you eat them, and research into how these bacteria affect gut health is ongoing. Look for “live cultures” or “active cultures” on the label. Some yogurts are heat-treated after fermentation, which kills them.
Easier for some people with lactose intolerance
Because the bacteria break down part of the lactose, some people who can’t tolerate milk can eat yogurt comfortably. Plant-based yogurts are lactose-free.
Linked with lower diabetes risk
Harvard reports that two meta-analyses of long-term studies found an 18% and a 14% lower risk of type 2 diabetes with daily yogurt. These were observational studies, so they show a link, not proof, but they’re consistent.
The added sugar problem
Many flavored yogurts, especially those aimed at children, contain a lot of added sugar. A 150 g pot of fruit yogurt with 28 g of sugar has, after taking away about 7 g of natural milk sugar, around 20 g of added sugar. That’s two-thirds of the 30 g of free sugars the NHS recommends as a daily maximum for adults.
On UK labels, more than 22.5 g of total sugars per 100 g counts as high. For yogurt, a useful rule is to look for 5 g or less of sugar per 100 g in plain yogurt, and to be cautious with anything over 10 g per 100 g.
How to choose a healthy yogurt
- Start with plain. Add your own fruit, a little honey or cinnamon if you want sweetness.
- Check the sugars per 100 g on the label.
- Look for “live” or “active cultures.”
- Choose Greek or skyr if you want more protein.
- Pick the fat level you prefer. Low-fat versions have less saturated fat; full-fat versions are more filling and creamy. Both can be part of a healthy diet in sensible portions.
- For plant-based yogurts, choose unsweetened versions fortified with calcium. Soy yogurt usually has more protein than coconut or oat yogurt.
- Watch the toppings. Granola, chocolate pieces and fruit compotes in the lid can double the sugar.
Ways to eat more yogurt
- Breakfast bowl: plain yogurt with berries, mango or kiwi, and a spoonful of nuts or seeds.
- Overnight oats: mix oats with yogurt and milk and leave in the fridge.
- Smoothies: blend yogurt with fruit and spinach. Our green smoothie uses it.
- Savory dips: yogurt with garlic, lemon and herbs, or with grated cucumber and mint.
- Marinades: yogurt and spices make chicken tender.
- Baking swap: use yogurt in place of some butter or sour cream.
- Dessert: frozen yogurt bark with berries.
Our mango coconut chia pudding and healthy snack ideas have more ways to use it.
Common questions
Is Greek yogurt healthier than regular yogurt?
It has about twice the protein and less sugar, but slightly less calcium. Both are healthy when plain.
Is it okay to eat yogurt every day?
Yes, for most people. A pot a day fits a healthy diet and helps you meet your calcium needs.
Is full-fat yogurt bad for you?
Not necessarily. It has more saturated fat, so if you’re watching your cholesterol, lower-fat versions are a sensible choice. Plain full-fat yogurt is still a better choice than a sugary low-fat one.
Is yogurt good for children?
Plain yogurt is a good food for children, topped with fruit. Many yogurts marketed to children are high in added sugar, so check the label.
Is frozen yogurt healthy?
Frozen yogurt is usually a dessert, with added sugar similar to ice cream, and often fewer live bacteria. It’s lighter in fat than ice cream, but treat it as a sweet treat rather than a health food.
How long does yogurt keep once opened?
Keep it in the fridge with the lid on, use a clean spoon, and follow the “use within” advice on the pot, usually a few days. Throw it away if it smells off or shows mold.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
