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.
