The Healthiest Yogurts to Buy – And the Ones to Avoid

Yoghurt is a nutritional powerhouse—packed with calcium, protein, and probiotics. Studies link regular consumption to stronger bones, improved gut health, and even reduced bowel cancer risk. But not all yoghurts are created equal.

Registered dietitian Nichola Ludlam-Raine analysed over 200 products to identify the healthiest—and the worst—on supermarket shelves.

Why Yoghurt Deserves a Daily Spot in Your Diet

  • Bone health: Provides 15% of daily calcium needs per 100g
  • Muscle maintenance: Up to 13g protein per serving (critical for ageing adults)
  • Gut benefits: Live cultures reduce inflammation and cancer risk
  • Heart protection: Contains blood pressure-regulating minerals (magnesium, potassium)

The Best and Worst Yoghurts by Category

1. Flavoured Yoghurts

Best: M&S Luxury Strawberries & Cream

  • 119 calories, 10g sugar, 2.9g protein

Worst: M&S Lemon & Lime Curd

  • 169 calories, 20.4g sugar (5 tsp)

“Flavoured yoghurts are desserts masquerading as health foods.” – Ludlam-Raine

2. Low-Fat Yoghurts

Best: Sainsbury’s Fat Free Natural

  • 5g protein, only 6.4g natural lactose

Worst: M&S Roasted Hazelnut Low Fat

  • 12.6g added sugar, includes glucose syrup

Key Insight: Low-fat often means high-sugar. Full-fat versions keep you fuller for longer.

3. Greek-Style Yogurts

Best: M&S 0% Fat Greek Style

  • 8.3g protein, 56 calories, live cultures

Worst: M&S Full-Fat Greek Style

  • 6.5g saturated fat, only 4.1g protein (half that of the 0% version)

4. High-Protein Yogurts

Best: Biotiful Gut Health Kefir

  • 12g protein, 3.5g sugar, with probiotics

Worst: The Coconut Collab

  • 6g saturated fat (from coconut), just 5.9g protein

5. True Greek Yogurts

Best: Fage Total 5%

  • 9g protein, just 3g sugar

Worst: Waitrose No.1 Strained Greek

  • 9.9g fat, only 5.9g protein

6. Natural Yoghurts

Best: Arla Skyr Icelandic Style

  • 10.6g protein, less than 0.5g fat

Worst: Sainsbury’s Natural Yogurt

  • 2.5g saturated fat, average nutrition

7. Gut Health Specialists

Best: Activia Kefir Plain

  • Clinically-studied probiotics, no added sugar

Worst: Tim’s Dairy Citrus Kefir

  • 9.8g sugar, 5.5g saturated fat

3 Golden Rules for Choosing Yogurt

  • Check sugar:
    Plain: <5g per 100g
    Flavoured: <10g per 100g
  • Prioritise protein:
    Aim for 5–10g per 100g
  • Look for “live” cultures:
    Ensures active probiotics

Expert Q&A

Q: Is kefir better than yoghurt?
A: Kefir contains more probiotic strains, but consistency matters more than variety.

Q: How much should I eat per day?
A: Around 120–150g daily of plain, unsweetened yogurt is ideal.

Source: This article is a condensed version of a feature originally published in The Telegraph. Nutrition analysis by Nichola Ludlam-Raine, RD.

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