One of the many milk products popular for its taste and health benefits is yogurt. It is made by fermenting milk with specific strains of bacteria that are beneficial to our gut. You can have it as breakfast with cereals or as a healthy snack when you get hunger pangs.
Refer to the buying guide below to learn about the different types of yogurts. We have also curated a list of the 3 best yogurts based on our review system, and the 5 best yogurts are runner ups which are chosen based on the buying guide. All the products are taken from the verified EC sites like Bigbasket and Nature's Basket. This article is reviewed by nutritionist Ruchi Wadhwa, so keep reading to get some more detailed information on yogurt.
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic science. She has a wholesome, holistic, and sustainable approach to nutrition.
mybest editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in India in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
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Table of Contents
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic sciences. She has a wholesome, holistic, and sustainable approach to nutrition. Check out our Food and drinks section as more articles are reviewed by expert Ruchi Wadhwa.
Below is our buying guide, written after thorough research by the mybest team and in cooperation with nutritionist Ruchi Wadhwa. Read through to learn about the type of milk used, processes involved, and products made using yogurt.
Depending on the type of milk used, additives, and processing, a yogurt may take several forms. You can choose the right variety depending on the other ingredients you wish to add to it, the dish you want to make, and the kind of health benefits you want from it.
If you're on a diet or want to lose weight, we recommend going for fat-free or low-fat yogurt. Fat-free yogurt is fermented, lowering the fat and calorie count. This process also results in the milk having more calcium, and the fat content goes down to 0 to 2.5% which comes to about 0 to 2.5g of 100g. The calorie count comes between 50 to 55 kcal.
Yogurt made with skimmed milk will give you all the benefits of probiotics also. When you are looking for low fat or fat-free yogurt, check if the package mentions the same. You can also check the nutritional information on the package to confirm whether it is low fat or fat-free.
'Low-fat' or 'fat-free' yogurt is made by fermenting toned or skimmed milk and offers you all the health benefits of regular yogurt. In fact, It provides you with all the nutrients from superior quality animal protein to calcium without the extra calories from fat, making it a perfect snack for people trying to lose or manage weight.
People who are lactose intolerant often find yogurt to be easier to digest. Depending on the type, the lactose level varies, and companies rarely mention it on the package. A 200-gram tub of greek yogurt contains 10 grams of fat, and if that amount is difficult for you to digest, prefer dairy-free yogurt or plant-based yogurt.
The most common dairy-free yogurt varieties are coconut, almond, and soy yogurts. Coconut milk yogurt is rich in calcium, potassium, magnesium, fiber, and many other nutrients. But it provides more calories and fat than dairy yogurt, with 24g of fat and 230 calories per 100 grams. So, if you are watching your weight, consume in moderation.
Almond milk yogurt is as low as 30 - 50 in calories per 240 ml, while dairy yogurt has 146 calories. It is also rich in fiber, calcium, and vitamin E. Soy milk yogurt is known for reducing cholesterol and blood sugar levels and has protein levels on par with dairy yogurt. But the presence of isoflavones, which act like estrogen in humans, maybe a drawback since it causes an unhealthy increase of the hormone in the body.
These alternative yogurts are plant-based and are commonly prepared using almond, soy, or coconut milk. The whole process of fermentation using yogurt cultures or strains is similar to that of regular yogurt. So, non-dairy yogurts are as effective probiotics as regular dairy ones.
Yogurt is prepared by adding bacteria strains that convert the milk lactose to lactic acid, which curdles the milk. An additional step of straining the yogurt to remove whey from it makes Greek yogurt. This straining process makes a thicker yogurt rich in protein with lesser sugar, carbs, and sodium.
Although Greek yogurt is not lactose-free, it has a significantly lesser lactose content than regular yogurt, still making it easier for lactose-intolerant people to digest. Unfortunately, the straining process also removes a lot of calcium from it. So, if you are considering yogurt as a source of calcium, Greek yogurt may not be a good option for you.
Greek yogurt has an entirely different nutrient profile with almost double the amount of protein and half the amount of carbohydrates, and sugar making it a good choice for dieters, gym-goers, and people with chronic conditions like diabetes. At the same time, regular yogurt has much more calcium, so it is the better option for growing children and the elderly.
Sugar is not the only ingredient to look out for in yogurt. Other ingredients that may be present in yogurt are artificial sweeteners, thickeners, dyes, and preservatives. Some fruit yogurts will most likely have food coloring that matches the color of the fruit.
And gelatin or other permitted thickeners are used to make the yogurt creamier. Most companies only mention that the yogurt contains permitted preservatives, food coloring, and thickeners, and not the names of the substances used.
If you are hyper-allergic to such substances, they are likely to cause body inflammation and intestinal ulcers. Make sure to check the ingredients list to ensure that the yogurt is free from these potentially allergic ingredients.
Usually, products labeled as 'low-fat' or 'fat-free' offer little to no nutritional benefits as fat is often replaced with HFCS, dextrose, and other substances to improve the palatability of the final product, which end up doing more harm than good.
So, always check the ingredient list, best before date, allergen information before buying. If the information is not mentioned clearly or is misleading, then avoid buying that product.
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High Protein Yogurt Variety to Lose Weight
Coconut Milk Yogurt
Plant-Based Yogurt for the Lactose Intolerant
Blueberry Greek Yogurt
Thick Blueberry Yogurt With 6.8g of High Protein
Epigamia Greek Yogurt is a high protein, low-fat Greek yogurt variety. The fat content of this Greek yogurt is only 2.56g per 100 grams. If you are trying to lose weight, this yogurt is the best choice as it contains no added sugar.
The protein content of Greek yogurt is comparatively higher than regular yogurt. You can use it with granola and cut fruits to make a healthy and delicious breakfast or snack. Customer reviews show that this yogurt is very creamy and tasty.
This product is preservative-free, making it a healthy addition to your everyday diet, but the lactose intolerant may need to stay away from this.
For vegans and people who are lactose intolerant, Epigamia's coconut milk yogurt may be a relief. This unsweetened variant has just 1.5g of natural sugar per 100 grams, with zero added sugar. Coconut milk yogurt is rich in fiber, calcium, potassium, selenium, and many other nutrients.
You can use this as a snack along with cookies or with granola and berries as breakfast. The protein content is on the lower side, with just 1.4g per 100 grams. If you are trying to lose weight, you may have to consume this moderately as it contains 15g of fat.
Epigamia Greek Blueberry yogurt comes with a thick consistency and high protein of 6.8g per 100g. It is a refreshing yogurt and rich in calcium. You can consume it as a refreshing dessert on a hot day, as it cools the entire body. The total fruit content is 3%, with the natural flavour of blueberry.
It is also recommended to people looking for low-fat yogurt, as it just has 1.9g per 100g of fat. Talking about other ingredients, it has 149.5mg of calcium, so this yogurt will also help maintain bone density. Lastly, the users of this product are all about its quality blueberry flavour, so if you're a fan of berries, we definitely recommend this one.
Find the answers to the most common questions by nutritionist Ruchi Wadhwa as she explains based on her knowledge and experience.
The best time to consume yogurt is in the morning before breakfast or 1-2 hours after it. This will allow the beneficial live strains to reach your gut and help you get maximum benefits. It is best to combine yogurt with a fruit or high fiber cereal as this will increase the probiotic effect of yogurt.
To help you make more healthy choices, we have prepared buying guides and recommendations for the best honey, olive oil, and green tea for weight loss in India. They are known for their antioxidant content, anti-inflammatory activities, and more that promote well-being in humans. Click on the links below to learn more.
Yogurt is rich in probiotics, nutrients, and healthy fats. But make sure you consume it in moderation, so you won't add too many calories to your daily diet. You can add yogurt to any meal of the day or eat it as a healthy snack when you get sugar cravings. Also, remember to store yogurt in your refrigerator so it will last longer without getting spoilt.
Written by - Arun F Xaviour
Reviewed by - Ruchi Wadhwa
We selected the top 3 products after examining more than 100 reviews and product ratings from EC sites like Bigbasket and Amazon.
Rest top 5 are chosen based on the buying guide which is thoroughly researched by the mybest team.
Reviews and Ratings
Read below to know more about our rating system and the points we took for reviewing from the buying guide.
For Those Who Are on Diet, Buy Fat-Free or Low-Fat Yogurt
We checked if the yogurt is low in fat or fat-free.
Lactose Intolerant? Look For Keywords 'Non-Dairy & Lactose-Free' as They Are Made Using Coconut Milk
Since dairy-free yogurt is known for its digestibility, we checked if the yogurt is easy to digest.
Confirm Is It's Low/No Sugar, Preservatives-Free, and More as They Can Cause Inflammation
We checked if the yogurt doesn’t have artificial sweeteners, thickeners, dyes, and preservatives.
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
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