The Ultimate Guide to Yogurt
Research is Key
Small producers favor fewer preservatives, grass-fed milk. Prices are higher. Fat runs from none to lots: "Natural" doesn't automatically mean low-fat. Some niche producers are playing up the rich, cream-on-top angle. Read your labels.
A hot category. Soy, almond, and coconut milks have less protein and require extra sugars to promote fermentation—as much as 16g. As with some dairy yogurts, plant-derived thickeners (starches, gums, etc.) are added to improve texture.
What to Look For
Protein: Keeps you full longer
Strained yogurts—like Greek and skyr—require three to four times more milk to produce than regular, meaning 15g to 20g more protein per 6 ounces (equivalent to 3 ounces of meat!).
Low Fat and Limited Added Sugar
Six ounces of plain yogurt have about 12g of naturally occurring sugars from the milk. Fruit and honey add more. Kid-centric yogurts come in cute 4-ounce containers, but some have more sugar (as much as 17g) than "adult" 6-ouncers.
More Calories in the Morning
"My daily breakfast companion. Add a handful of blueberries, and I'm set." —Sidney Fry, Nutrition Editor
"My hometown! I love the vanilla caramel. And pretty packaging doesn't hurt." —Rachel Lasserre, Art Director
Smari Organic Icelandic
"Nonfat, less tangy than some Greeks, creamy and light texture. Try the blueberry." —Scott Mowbray, Editor