Doctors and dietitians agree: Yogurt is one of the healthiest foods you can eat. Packed with protein and probiotics, it’s filling for breakfast, a snack or even dessert. But if you want it to be a daily habit, it’s important to choose the right kind of yogurt.
“Yogurt is made from milk, so it has some protein,” explains Natalie Rizzo, registered dietitian and TODAY nutrition editor. Along with the fat present in some yogurts, protein helps keep you feeling full, which makes yogurt a satisfying snack or base for a meal.
It also naturally contains a good dose of calcium, she says, a mineral that we need to support bone health as well as healthy nails, hair and teeth. Plus, yogurt has probiotic bacteria that foster a healthy gut microbiome and support your overall gut health.
So yogurt is definitely a nutritious part of your diet. But is it healthy to eat yogurt every single day?
Depending on the type of yogurt, it totally can be, Rizzo says. But there are some details to keep in mind when you’re eating yogurt that frequently.
Is it Healthy to Eat Yogurt Every Day?
In general, yogurt is a healthy food that provides protein, vitamins and minerals. But some types of yogurt are better for you than others.
Regular yogurt is surprisingly low in protein, with only about 5 grams per serving, Rizzo says. And can be full of added sugar in the form of flavorings, she adds.
“Some of them have upwards of 10 grams of added sugar,” she says, “and those are not great to eat every day because they’re a hidden source of added sugar that’s making you go over your allotment for the day.”
Men should aim to eat no more than 36 grams of added sugar each day while women should limit their added to sugar to just 25 grams a day, according to the American Heart Association. That means a small regular yogurt could make a big dent in your daily allotment, Rizzo explains.
Of course, you can still eat this type of yogurt in moderation if you want. But if you want to eat yogurt every day, it’s probably best to choose a different type of yogurt, Rizzo says.
Strained yogurts, like Greek yogurt and skyr, have double (or more) the amount of protein you’ll find in regular yogurt with all the same vitamins, minerals and probiotics in tact. But added sugar is still a concern with these products, Rizzo says, because brands will flavor them to mask the natural sour flavor.
If You Want to Eat Yogurt Daily…
Yogurt can be a healthy part of your diet frequently — even daily — if you select the right kind, Rizzo says.
To do so, you should…
Choose a High-Protein Variety
Some types of yogurt naturally contain more protein than others because they’re strained to remove more water.
In particular, Greek yogurt and Icelandic skyr are considered high-protein yogurts. They can contain 12 or more grams of protein per serving, which is about double that of regular yogurt.
Reduce Added Sugars
Flavored yogurts are more likely to contain added sugars than plain yogurt. So one healthy option is to choose plain Greek yogurt or skyr and instead add your own toppings for some extra flavor and texture.
“You could add a drizzle of honey, some raisins or fresh fruit,” Rizzo says. “Or you could add a little bit of granola to give it some flavor if you want to stick with the plain one.”
Choosing different toppings, like rotating a few different types of nuts, seeds and seasonal fresh fruit, helps keep your meals interesting and allows you to get a variety of nutrients — even if they all revolve around the same yogurt.
But if you’re just not into the natural tartness of plain Greek yogurt, keep an eye out for varieties that contain fewer added sugars. For instance, Chobani makes a Less Sugar line, Rizzo says, and she often opts for Siggi’s skyr, which contains fewer added sugars than some other brands.
Be Mindful of Fat Content
Greek yogurt and skyr come in full-fat (whole milk), low-fat and non-fat varieties in the grocery store. And the right option for you depends on your personal preferences, as well as any saturated fat concerns you have, Rizzo says.
For most people, it’s healthiest (in terms of calories and saturated fat) to split the difference and go with low-fat yogurt. “But if you’re the type of person who has a totally healthy diet and you’re not worried about heart issues, the whole milk yogurts are fine too,” Rizzo says.
On the other hand, if you do have heart-health concerns and need to limit saturated fat, the low-fat or non-fat yogurts will be the healthiest choice for you.