Yogurt has long been a favorite health food, and for good reason. It’s rich in calcium and protein, supports digestive health, and can be a satisfying part of any balanced diet. But as the dairy case expands, it’s easy to get confused. Greek, Icelandic, dairy-free, low-fat, probiotic-enriched—the options seem endless. Understanding the different types of yogurt can help you make smarter choices, whether you’re fueling a workout, managing your gut health, or looking for a tasty, nutrient-dense snack.
Greek yogurt has become one of the most popular options on the market—and for good reason. It’s strained to remove excess whey, resulting in a thicker texture and higher protein content than traditional yogurt. That protein boost helps keep you fuller longer, making it a great choice for breakfast or post-workout recovery. Greek yogurt also tends to be lower in sugar and carbohydrates, especially when you choose plain varieties.
Often simply labeled as “yogurt,” this classic version is made by fermenting milk with live bacterial cultures. It’s thinner in consistency and typically lower in protein than Greek or Icelandic types. However, it still offers a good dose of calcium and probiotics. Just be mindful of flavored varieties, which can contain high amounts of added sugar.
Originating in Iceland, Skyr is another strained yogurt known for its ultra-thick texture and high protein content. It’s similar to Greek yogurt but even more concentrated. Skyr has a mild, creamy flavor and works well as a base for both sweet and savory dishes. If you’re looking to maximize your protein intake while keeping sugar low, this is one of the best types of yogurt to try.
Whether due to lactose intolerance, vegan lifestyle, or preference, more people are reaching for non-dairy alternatives. Yogurts made from almond coconut, soy, cashew, or oat milk can offer similar textures and tanginess to dairy-based yogurts. Nutrient content varies widely, so it’s important to read labels. Look for brands that add calcium and probiotics to their formulas and avoid those high in added sugars or lacking protein.
Kefir is a fermented milk drink that’s thinner than yogurt but packed with live, active cultures—often more than regular yogurt. It has a tangy flavor and is usually consumed as a drink or blended into smoothies. Kefir may be particularly beneficial for gut health due to its diverse probiotic content. It can also be a good choice for people with mild lactose intolerance, as the fermentation process breaks down much of the lactose.
Often seen as a lighter dessert option, frozen yogurt contains many of the same basic ingredients as traditional yogurt but is processed and sweetened differently. While some frozen yogurts do contain live cultures, not all do—especially after pasteurization. It’s a fun treat, but be cautious with toppings and sugar content, as it can quickly become more indulgent than nutritious.
While most yogurts contain live cultures, certain types are specifically enhanced with strains like Lactobacillus acidophilus and Bifidobacterium lactis, which may help improve digestion and strengthen immune function. These types of yogurt can be especially beneficial if you’ve recently taken antibiotics or are looking to support gut health.
