How healthy is your yoghurt? The best and the worst — ranked

It’s not the first time that yoghurt has been linked to a longer lifespan. Another study of more than 150,000 people published in Gut Microbes journal this year revealed that eating two or more servings a week resulted in lower levels of some types of colorectal cancer as participants got older. Another report published in Critical Reviews in Food Science and Nutrition this year suggested that regular intake of yoghurt helps with weight control and the prevention of type 2 diabetes.

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“Because it contains protein, yoghurt is filling and can sustain you if you have it for breakfast,” says Eli Brecher, a registered nutritionist and gut health expert. “Top it with fibre-rich nuts, seeds and berries to make it even more satiating.”

The array of yoghurts available in supermarkets can be confusing. Here’s what you need to know.

Greek or plain — what’s the difference?

Natural plain yoghurt has many of the attributes of more expensive varieties at a fraction of the cost. It’s made from live lactobacillus bulgaricus and streptococcus thermophilus cultures and is often the type used in studies to demonstrate health benefits. A plain “set” yoghurt has similar benefits and has been cultured directly in the pot.

Greek yoghurt has a distinctive thicker and creamier texture that is a result of it being strained of water during the manufacturing process. It tastes good but has roughly half of the calcium of plain set yoghurt, although many manufacturers add calcium back in. Greek yoghurt does contain more protein than plain, which is why it is such a hit with the gym brigade. “But either of these are a great choice,” Brecher says.

Should I opt for low fat or full fat?

A yoghurt labelled as “low fat” contains 3g of fat or less per 100g. But a full fat plain yoghurt typically contains 3.5-5g of fat per 100g, so there is not a huge difference and not enough to impact your waistline. Greek yoghurt tends to be higher in fat as it is more concentrated and can contain up to 10g fat per 100g.

The removal of fat to create a low fat yoghurt can mean that more sugar and artificial sweeteners or flavourings are added to counteract the loss of creaminess. “You will reduce your calorie intake slightly with a low-fat yoghurt,” Brecher says, “but the full fat plain, natural yoghurt will probably keep you fuller for longer and is less processed, plus the presence of fat helps you absorb fat-soluble vitamins like A and K2, which are both found in yoghurt.”

Is my yoghurt too sweet?

Sugar is often used as a sweetener to counteract the natural sourness from the lactic acid produced by live cultures in yoghurt. A standard sugar cube weighs roughly 4g, equivalent to a level teaspoon of white sugar. It’s worth checking the label as some varieties can contain as much as five teaspoons of sugar per pot.

When scientists from the universities of Leeds and Surrey reviewed 921 yoghurt products for a BMJ study, the most comprehensive to date, in 2018, they found that that over half of the products tested, including many low fat varieties, contained 10-20g of sugar per 100g, well above the 5g of sugar per 100g threshold required to be classed “low sugar” on nutritional labels in the UK. Organic yoghurts were found to have the second highest average sugar content — roughly 13.1g per 100g — after products in the chilled dessert category.

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Are all yoghurts live?

Any yoghurt stored in the chiller aisle at supermarkets is “live”, meaning it has been fermented with living, growing bacterial cultures, although the amount present in each pot varies by the time you come to consume it. A “bio” yoghurt usually contains strains of bacterial cultures added to regular plain yoghurt after fermentation that are more likely to survive the acidity of the gastrointestinal tract, such as Bifidobacteria and lactobacillus acidophilus.

How much yoghurt do I need to eat to stay healthy?

Morera reportedly ate three servings a day, which scientists say ensured her gut microbiome stayed healthy. There are no strict guidance for how much you need, although Brecher says that most scientific evidence points to servings of 200-250g a day of plain natural yoghurt (equivalent to about two or three individual pots or half a medium-sized tub) as being optimal. But one daily portion is a good starting point and “any plain natural yoghurt is better than none”, Brecher says.

Are skyr or kefir better than yoghurt?

Both are billed as alternatives for gut health and some yoghurts are now kefir-infused. Kefir, a health staple in eastern Europe for centuries, is made by covering kefir grains (available from health shops) with milk or water and leaving them to ferment at room temperature. After 12 to 48 hours, the grains are removed to leave a drinkable liquid that typically has a wider range of bacteria than natural yoghurt. Dairy kefir tends to contain less lactose, or milk sugar, due to losses during the fermentation, which means it is often tolerated by people with a mild intolerance.

Skyr is an Icelandic product that is technically a soft cheese and is made using ultra-filtration to remove whey before a culture of lactic acid bacteria is added. It is similar in texture to Greek yoghurt and contains more protein than plain yoghurt.

Brecher says that both kefir and skyr offer unique benefits and can be consumed with or in place of yoghurt sometimes. “Kefir stands out for its probiotic diversity and potential gut health effects, while skyr is an excellent high-protein, low-sugar option,” she says.

• The best yoghurt for your gut health — is it Greek, skyr or kefir?

But not all yoghurts are equal and the market for yoghurt products is bewildering. We asked Brecher for her verdict on 12 popular yoghurts.

What’s the verdict?

Fage Total 5% fat natural Greek recipe strained yoghurt, £3.50, 450g

Nutrionist’s verdict Thick, creamy and protein-rich with moderate fat. Lower sugar than many other yoghurts we analysed and calcium-rich, making it one of the most nutritious yoghurts for satiety, gut support and overall health.
Rating 5/5

Yeo Valley kefir yoghurt, £2.10, 350g

Nutrionist’s verdict Low sugar with a good protein and calcium hit. Contains extra live cultures from the added kefir, supporting gut microbiome diversity. A balanced option for regular use with fewer additives than many flavoured yoghurts.
Rating 5/5

M&S Greek style live yoghurt, £1.10, 500g

Nutrionist’s verdict Full-fat, creamy yoghurt with live cultures for gut health support. Higher in fat and calories but relatively low sugar than many tested. A great natural option.
Rating 5/5

Arla skyr Icelandic style yoghurt, £2.25, 450g

Nutrionist’s verdict High in protein and calcium with less sugar, making it a satiating choice. It’s more processed than traditional Greek yoghurt but still nutrient-dense and supports appetite control and muscle repair.
Rating 4/5

Bio & Me vanilla kefir live yoghurt, £2.10, 350g

Nutrionist’s verdict This contains diverse live cultures and moderate levels of protein and calcium. Slightly higher in sugar than most we looked at with added flavouring, but still a beneficial choice supporting digestion and microbiome balance.
Rating 4/5

Onken set natural yoghurt, £1.95, 450g

Nutrionist’s verdict Lightly processed, with moderate amounts of calcium. Contains live cultures for gut health. A good everyday staple, though slightly lower protein than Greek yoghurt.
Rating 4/5

Fage Total 0% fat natural Greek recipe strained yoghurt, £3.50, 450g

Nutrionist’s verdict High protein with virtually no fat, so nutrient-dense but less filling than the 5% fat version. Great option for those watching calories yet still seeking gut health benefits.
Rating 4/5

Activia gut health no added raspberry sugar yoghurt, 4x115g, £1.98

Nutrionist’s verdict This range contains enough of the beneficial bacteria Bifidobacterium animalis lactis, which can help alleviate IBS and constipation, according to research by a team from the University of Reading, the University of Leeds and King’s College London. But the artificial sweeteners acesulfame K and sucralose in it can adversely alter gut bacteria.
Rating 2/5

Arla protein mango yoghurt, £1.10, 200g

Nutrionist’s verdict High protein and calcium with low fat. Contains flavourings, added sugar and sweetener, but less than many fruity yoghurts. Not as bad a choice as some but unflavoured yoghurt is always preferable.
Rating 2/5

Rachel’s Dairy organic Greek style honey yoghurt, £2.50, 450g

Nutrionist’s verdict Organic and creamy but also high in sugar due to added honey, with a relatively low protein content. More indulgent than functional, so best as an occasional choice rather than a daily staple.
Rating 2/5

Yeo Valley organic strawberry yoghurt, £2.25, 450g

Nutrionist’s verdict Organic and minimally processed but high in sugar at nearly 11g per 100g. Contains calcium and protein but best enjoyed in moderation rather than daily.
Rating 2/5

Müller Corner vanilla and banana yoghurt with chocolate balls and flakes, 6x124g, £3

Nutrionist’s verdict High sugar, processed extras like chocolate balls and low protein make this more dessert than yoghurt. Not recommended for gut health or the waistline.
Rating 1/5