Which Yoghurt Is Healthier?

Yoghurt is one of the questions I am asked about most often, and it is easy to see why. Supermarket shelves are full of "Greek", "Greek style", "high protein", "no sugars" and plant-based options, and the labels do not always mean what you would expect. Here is how to choose well.

What to look for on the label

Whichever type you choose, check for these four things:

• Plain or natural, with no added sugar or flavourings. Add your own fruit instead.

• Live cultures, which support your gut health.

• A short ingredient list. A good dairy yoghurt needs only milk and cultures; a good soya yoghurt needs only soya and cultures, plus any added calcium and vitamins.

• Protein. Around 9–10 g per 100 g is a high-protein yoghurt; most plain yoghurts have 4–6 g.

Do not be put off by the sugar figure on a plain dairy yoghurt. The 3–5 g per 100 g you will see is lactose, the sugar that occurs naturally in milk, not added sugar.

Greek, Greek style or natural?

"Greek" and "Greek style" are not the same thing, and the difference can double the protein.

• Strained Greek yoghurt is made thick by straining off the whey. It is higher in protein, and the ingredients are just milk and cultures.

• "Greek style" yoghurt may not be strained at all. Some are thickened with added milk protein, milk powder, cream or starch instead.

• Plain natural yoghurt is unstrained, thinner and lower in protein, but still a good choice. It can be slightly higher in calcium, as straining removes some calcium with the whey.

Yeo Valley shows the difference well, as one brand makes all three:

• Greek Recipe Strained 0%: 10 g protein, 0.5 g fat and 57 kcal per 100 g. Ingredients: milk and cultures.

• Greek Recipe Strained 5%: 9 g protein, 5 g fat and 95 kcal per 100 g. Ingredients: milk and cultures.

• Greek Style 0% Fat: 7.6 g protein, 0.2 g fat and 54 kcal per 100 g. Ingredients: fat-free yoghurt with added milk protein.

• Greek Style Natural: 4.5 g protein, 8.3 g fat and 115 kcal per 100 g. Ingredients: milk (not strained).

The Greek Recipe Strained yoghurt has around double the protein of the full-fat Greek Style, with fewer calories. Look for the word "strained", or check that protein is around 9–10 g per 100 g.

Full-fat or low-fat?

For a good strained Greek yoghurt, this is largely down to taste.

• Full-fat (around 5%) is creamier and more filling, so a moderate portion keeps you satisfied for longer. The fat also helps you absorb fat-soluble vitamins.

• Low-fat (0–2%) has fewer calories and slightly more protein, but is less creamy and a little less filling.

The one thing to watch is ingredients. Some low-fat yoghurts add sugar, starch or thickeners to make up for the lost creaminess, so check that the label still says just milk and cultures.

Plant-based yoghurts

Soya yoghurt is the best plant-based option for most people. Soya is a source of plant protein and contains phytoestrogens, which research suggests may help with menopausal symptoms and support healthy cholesterol levels.

Two things to check:

• Calcium. Dairy yoghurt is naturally rich in calcium, which is needed for the maintenance of normal bones. Many plant yoghurts are not, so choose one fortified with calcium if it is your main yoghurt, particularly after the menopause. Organic plant yoghurts are usually unfortified.

• Sugar and extras. "Plain" does not always mean unsweetened, and some plant yoghurts include thickeners, flavourings and salt.

• Alpro Greek Style Plain: 5.8 g protein, 2.5 g sugars, 68 kcal and 120 mg calcium per 100 g. Fortified, with added calcium, vitamins, an acidity regulator and antioxidants.

• Sojade Natural: 4.8 g protein, 0 g sugars and around 46 kcal per 100 g. Not fortified. Ingredients: soya drink and live cultures.

• Alpro Plain No Sugars: 4 g protein, 0 g sugars, 42 kcal and 120 mg calcium per 100 g. Fortified, with added calcium, vitamins, a stabiliser, acidity regulators, flavouring, sea salt and antioxidants.

Each has a trade-off. Sojade has the simplest ingredients but no added calcium. Alpro Plain No Sugars has no sugar and is fortified, but is thinner and has more added ingredients. Alpro Greek Style is thicker with a little more protein, but contains some sugar. None comes close to strained dairy Greek yoghurt for protein.

My top picks

• Dairy: Yeo Valley Greek Recipe Strained Natural (0% or 5%) or Fage Total. Both are just milk and cultures, high in protein and naturally rich in calcium.

• Plant-based: Alpro Plain No Sugars, for no sugar and added calcium. Sojade Natural if you prefer the simplest ingredients and get enough calcium elsewhere.

  
  

A note on the figures

Nutrition figures were checked against retailer listings in November 2026. Manufacturers change their recipes from time to time, so always check the label on the pot you buy.