Have you been to the grocery store lately?! There’s an entire dedicated aisle – just for yoghurt! Greek, Greek-style, strained, fat-free, high-protein, double cream, low-fat, fat free – all claiming to be the healthiest yoghurt to buy.
But while they may look similar, these yoghurts can differ quite a bit in how they’re made, their nutritional value, texture and how satisfying they are. Here’s what women should know before adding another tub to the trolley.
Meet the expert: Tanya Huber (@tanyathedietitian) is a registered clinical dietician in Cape Town with more than 10 years of experience.
Quick Guide: Which Yoghurt Fits Your Goal?
| Your Goal | Recommended Yoghurt Type |
| High Protein & Maximum Fullness | Greek Yoghurt |
| Thick Texture on a Budget | Greek-Style Yoghurt |
| Lower Lactose Option | Strained Yoghurt |
| Cutting Calories & Saturated Fat | Fat-Free Yoghurt |
| Everyday Balance of Taste & Nutrition | Low-Fat Yoghurt |
| Natural Satiety & Nutrient Quality | Full Cream Yoghurt |
| A Rich & Indulgent Treat | Double Cream Yoghurt |
| Fitness Goals & GLP-1 Protein Support | High-Protein Yoghurt |
READ MORE: Full-Fat Or Low-Fat? What Dieticians Want You To Know About Dairy And Weight Loss
What Is Yoghurt Made Of? (And Why The Process Matters)
At its core, yoghurt is made by fermenting milk with beneficial (good) bacteria cultures. The nutritional profile then changes depending on a few things. How much it is strained, the fat content, any added ingredients and whether the protein has been concentrated.
Types Of Yoghurt: How To Choose The Best One For You
1. Greek Yoghurt: Best For High Protein & Weight Loss
What It Is: Greek yoghurt is traditionally strained multiple times to remove any excess whey (the liquid portion of milk).
The Result: This process creates its signature thick and creamy texture and naturally increases the protein concentration. Greek yoghurt is more filling and more satisfying due to the increased protein content and natural creaminess of the yoghurt, however, it can be higher in calories (and price) as well.
2. Greek-Style Yoghurt: Affordable, But Check The Label
What It Is: Greek-style yoghurt mimics the thick texture of Greek yoghurt, but it is not always traditionally strained. Manufacturers often use additives such as cream, milk powders, starches or gums to create a similar consistency as Greek Yoghurt.
The Result: Greek-style yoghurt also has that creamy and enjoyable texture and is usually more affordable (and easier to find on the shelves) than traditional Greek Yoghurt. Caveat here: Greek-style yoghurt varies hugely between different brands – so it’s important to check the label!
3. Strained Yoghurt: Thicker Texture & Lower Lactose
What It Is: Strained yoghurt is the broader category that includes Greek yoghurt. The straining process removes whey and concentrates nutrients.
The Result: The more a yoghurt is strained – the thicker it is, the higher the protein and the lower the lactose content. Some strained yoghurts are so thick they resemble soft cheese, such as labneh.
4. Fat-Free Yoghurt: Low Calorie, But Less Satiating
What It Is: Fat-free yoghurt has had most or all of the milk fat removed. This results in lower calories and a lower saturated fat content, which can be useful in medically prescribed low-fat diets or in calorie-controlled diets. Brands may add things such as sugar, starches, artificial sweeteners, or thickeners in order to compensate for the thinness and to make it slightly more appetising.
The Result: It’s usually very thin, runny and not so satisfying. Fat also helps with fullness which is why many people will find fat-free products less satisfying and less filling. But it’s usually the lowest in calories.
READ MORE: The Best Dairy Foods For Weight Loss, Satiety And Muscle Support, According To Dieticians
5. Low-Fat Yoghurt: The Everyday Middle Ground
What It Is: Low-fat yoghurt sits somewhere between fat-free and full cream yoghurt. This yoghurt is a good option if you are looking for a moderate calorie content but still wanting that creaminess and satiety.
The Result: For many women, low-fat plain yoghurt is a practical “middle ground” that offers both nutrition and taste.
6. Full Cream Yoghurt: Rich In Nutrients & Satiety
What It Is: Full cream yoghurt is made from whole milk and retains its natural fat content. Due to this, it is more satisfying and satiating. It is also a better source of fat-soluble vitamins (when compared to low-fat and fat free) and is less processed than some modified low-fat products. Research increasingly shows that full-fat dairy is not the nutritional villain it was once made out to be. In moderation, full cream yoghurt can absolutely fit into a healthy diet.
The Result: A satisfying and satiating snack
7. Double Cream Yoghurt: Indulgent, But Watch Portions
What It Is: Double cream yoghurt contains added cream, making it especially rich and extra indulgent. However, it is useful to remember that adding cream to yoghurt will increase the saturated fat content and also the calories (quite significantly!) While double cream yoghurt can absolutely be enjoyed as part of a balanced diet – and as a dietician I thoroughly enjoy it – portion size matters!
The Result: It has an extremely creamy texture and is usually very satisfying (think luxury yoghurt!)
8. High-Protein Yoghurt: Best For Athletes & Fitness
What It Is: High-protein yoghurts are specifically formulated to contain extra protein, either through straining or added milk proteins. Some brands, however, can be highly processed or contain artificial sweeteners, so again – ingredient quality still matters.
The Result: The increased protein content helps with fullness, appetite regulation and is also excellent for those individuals trying to get in that little bit of extra protein (such as athletes or GLP-1 users).
READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A Nutritionist
Which Yoghurt Is Best For Gut Health, Weight Management & Hormone Health?
When asked, my response is always: “It depends.”
There is no single “perfect” yoghurt. The healthiest (or best) option will depend on what your body needs:
- Are you aiming for blood sugar balance and satiety?
- Looking for something for a calorie-controlled diet?
- Wanting to improve your gut health?
- Craving something indulgent?
Answering these questions will help you to decipher what is best for YOU.
The best choice will really depend on your individual goals. As a dietician, I often hear many different reasons for wanting to include yoghurt in your daily routine (or I suggest different types of yoghurts based on individual goals). Whether that’s weight management, hormone health, gut health, athletic performance or simply feeling fuller for longer.
How To Read A Yoghurt Label: 4 Red Flags To Avoid
When choosing yoghurt, focus less on the marketing words on the front and more on what it says on the back label. You want to be looking at:
- Protein Content: a higher protein yoghurt have between 8-10g per serving
- Added Sugar: Compare items on the shelf and look for the least added sugar*
- Ingredient Lists: a shorter ingredient list is often better. Ideally, yoghurt should contain mainly milk and live bacterial cultures. It’s important to be mindful of products with lots of added syrups, sweeteners, colourants, stabilisers, or fillers.
- Live Cultures: look for wording such as “contains live and active cultures” or probiotics on the label. These beneficial bacteria may help to support gut health and digestion.
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READ MORE: 4 Reasons To Switch To Low GI Bread, According To A Dietician
A Dietician’s Final Verdict
If I had to choose one, a simple plain yoghurt with minimal ingredients would often be one of the better choices in the aisle. However, this is your reminder that yoghurt doesn’t need to be fat-free to be healthy. Satisfaction, balance and nutritional quality matter far more than chasing the lowest calories.
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
