Yogurt has a lot going for it. It’s rich in protein, calcium, and potassium. But it can also have a lot of added sugars.
“All yogurt is going to have a little bit of naturally occurring sugar because of lactose. But when it comes to added sugar, the lower the better,” said Caroline West Passerrello, a spokesperson for the Academy of Nutrition and Dietetics. “And the only way to tell is to turn it over, look at the nutrition facts label, and find that line that says added sugar and pick the one with the lowest amount.”
Her advice: Those added sugars should be less than 10 percent of your daily value. Some are much higher.
Keep in mind: The natural sugars in the product, whether it’s yogurt or the added fruit, will not be called added sugar. But when the sweetness has been added with ingredients such as fruit juices, high fructose corn syrup, or just sugar, then it’s going to be listed as added sugar, West Passerrello explained.
“If you’re someone who likes to have it a little bit sweeter, you can add your own fruit, mix in frozen fruit. You can add some sweetness without buying something that has added sugar in it,” she said.
By the way, dairy yogurt has the most protein, but there are lots of plant-based alternatives to choose from. Look for those that have been fortified with calcium and vitamin D. The nutrition profile of soy-based yogurt is closest to dairy-based yogurt. Products made with coconut milk and almond milk are lower in protein.
More Info: What to Look for in Yogurt