Believe it or not, this is a really common question that I get.

Yogurt is actually a great food choice that can easily add some fantastic nutrients to your day without a lot of prep or hassle.

But there are sooooo many to choose from…. Greek, non-fat, whole fat, coconut… which is best?

Well, the answer is: it depends!  Typical dietitian answer, I know, but really these are all great options! Which yogurt you should choose is really dependent on when you are eating that yogurt and what you are eating it with. Each of these yogurts has a place in a healthy diet.

So, the easy way to figure out what yogurt to choose is to figure out how and when you are going to be using it. If you plan on having it be the main component of your meal, then you will need something higher in protein like a Greek yogurt. If you are adding it to a meal that already has protein, then you can do a lower protein/higher fat option. This will make more sense in a few minutes. 

When picking a yogurt, there are a few things that I really pay attention to when looking at the food label (that keep PHFF in mind!): 

1. Protein

Regardless of anything else, you want a yogurt that is higher in protein. To me, this is around 10 grams or more of protein per serving. I know there are a lot of popular brands that are around 5-7 grams of protein per serving. These are fine, but I find that they don’t do a great job of keeping you full. If there is a specific brand that you like that is a little lower in protein, then I definitely recommend pairing it with a meal that has other sources of protein and not just relying on that particular yogurt as your sole protein source. The highest protein containing yogurts are typically Greek yogurts.

If you are dairy-free, it can be a little harder to find high-protein options, but there are a few things you can do! Siggi’s is a plant-based yogurt that is higher in protein than most. You can also add half a scoop of your favorite protein powder to a plant-based yogurt that is lower in protein to help bump it up. Check out this blog post for more on why protein is so important.

2. Added Sugar

The next thing that I look at when reading labels is added sugar. This is a big one when it comes to yogurt! If you spend some time in the yogurt aisle you will realize that most contain a ton of added sugar. My rule of thumb for added sugar when choosing a yogurt is to keep it at 5 grams of added sugar or fewer. I personally like to get plain Greek yogurt and sweeten it with stevia drops, fruit, dark chocolate chips, or a little honey. There are a few plant-based yogurts that are higher in sugar, so for these, I like to make sure that there is more protein than added sugar. So if a yogurt has 9 grams of added sugar, I want to make sure that there are 10 grams (or more) of protein. This is helpful when you are in a pinch and trying to grab a yogurt from a gas station or coffee shop. 

3. Fat

Lastly is fat. I saved this for last because I feel like this is the one that stumps people the most. Your fat content in your yogurt should be dependent on how and when you use your yogurt! For example, when I use a low-fat yogurt to be the main component of my meal, I need to add 1-2 fat sources like nuts, seeds, or nut butters to bump up the nutrient content. But, if I am using the yogurt alongside a breakfast or meal that doesn’t have fat/not planning to add fat too, then I will choose a whole-fat option. Figure out when you will be eating this yogurt and adjust your fat choice as needed! Sometimes I will have two different yogurts in my fridge to make this easier. Want to learn more about the benefits of fat and how much you need? Check out this blog post!

Some yogurt brands we love:

• Fage
• Siggis
• Chobani
• Two Good
• Skyr
• Stonyfield
• Oikos Triple Zero

Hopefully this helps to take some of the guesswork out of your protein choices!

Here are some clever ways to use yogurt to increase protein in your meals….

Add yogurt to oats or smoothies, use as a sour cream swap, use it to make homemade tzatziki, use it to make a herby ranch veggie dip, mix it with pudding mix, add to muffins or other baked goods, and more!

If you’d like more recipe inspiration, check out our recipe guides.

Your MM Coach, 

Brianna