Walk down the dairy aisle and you’ll find an overwhelming selection of yogurts — plain and flavoured, regular and Greek, low-fat and fat-free, drinkable varieties, and even Icelandic-style skyr. With so many options, it can be challenging to know which one best fits your health goals.

The good news? Yogurt is a nutritious food made from milk fermented with beneficial bacteria. It provides protein, calcium and other important nutrients. Here’s what dietitians want you to know to navigate the yogurt aisle with confidence.

What’s the difference between regular, Greek and skyr yogurt?

All yogurts start the same way. Bacterial cultures are added to milk, creating yogurt’s tangy flavour and thick texture. The difference comes after fermentation.

Regular yogurt is not strained, giving it a thinner texture and slightly higher calcium content.

Greek yogurt is strained to remove some of the liquid whey, creating a thicker yogurt with more protein and less sugar than regular yogurt.

Skyr is an Icelandic-style yogurt, typically made from fat-free milk. It’s also strained, high in protein, low in fat and milder in flavour than Greek yogurt.

Because Greek yogurt and skyr are strained, they contain less lactose, which may make them easier to tolerate for some people with lactose sensitivity.

What should you look for when choosing yogurt?

Yogurts are nutritious foods and the one you choose depends on your preferences and goals.

More Protein: Choose a yogurt with about 15 grams of protein per 3/4 cup (175 mL) serving. Greek yogurt and skyr are high-protein options.

Less Fat: Yogurts containing 0% to 2% milk fat provide plenty of nutrition with less saturated fat.

Less Added Sugar: Many flavoured yogurts contain added sugars. Choose plain yogurt to limit added sugars.

Simple Ingredients: Look for milk and bacterial cultures as the main ingredients. For probiotic benefits, choose products labelled “contains live and active cultures.”

Bottom line: For most people, registered dietitians tend to recommend plain, low-fat Greek or skyr yogurt because they offer high protein, low added sugars and calcium.

A note on vegan and dairy-free yogurts

If you avoid dairy, there are many plant-based yogurt alternatives including those made from soy, coconut, cashew, almond and hemp. Soy yogurt is the closest nutritional match to dairy yogurt because it naturally provides protein. Look for options with protein, lower in added sugars and fortified with calcium and vitamin D.

Easy ways to use yogurt in the kitchen

Both regular and Greek yogurt are nutritious and versatile ingredients. Greek yogurt’s thicker texture makes it ideal for dips and sauces such as tzatziki. Plain yogurt can also replace mayonnaise, sour cream and buttermilk in many recipes. Add yogurt to smoothies, salad dressings and baked goods for extra creaminess, moisture and protein. For a simple breakfast or snack, top plain yogurt with fruit, high-fibre cereal and nuts or seeds.

Lucia Weiler is an award-winning Registered Dietitian (RD) in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.

RECIPE

Simple Yogurt Parfait

A yogurt parfait is a simple way to combine protein, fibre and beneficial fats into a satisfying breakfast, snack or dessert.

Servings: 1

3/4 cup (175 mL) plain yogurt (unsweetened, 0-2% MF Greek yogurt or Skyr)
1/2 cup (125 mL) fresh, frozen or canned fruit (packed without added sugar)
1/4 cup (60 mL) high-fibre bran cereal
Optional: 1-2 tbsp (15-30 mL) nuts or seeds

Wash hands and clean all prep surfaces and equipment.

Wash and prepare fruit as needed.

Spoon half the yogurt into a bowl or glass and top with half the fruit.

Repeat the layers with remaining yogurt and fruit.

Sprinkle with cereal and optional nuts or seeds.

Enjoy!