Probiotic Yogurts, According to a Dietitian

What to Look for in a Probiotic Yogurt

  • Yogurt is a great source of these bacteria. But when it comes to probiotics, not all yogurts are created equally. Here are the factors to consider when perusing the yogurt options at the store:

    • 1. Maple Hill Creamery

    Per 1 cup, plain: 170 calories, 10 g fat (7 g saturated fat), 11 g sugar, 8 g protein

    Buy it: Amazon.com; Price: $5.49

    2. Stonyfield Organic Whole Milk Probiotic Yogurt

    Per 1 cup, vanilla: 200 calories, 8 g fat (5 g saturated fat), 22 g sugar (11 g added sugar), 7 g protein

    3. Dannon Activia Probiotic Yogurt

    Per 1 cup, vanilla: 90 calories, 1.5 g fat (1 g saturated fat), 12 g sugar (8 g added sugar), 4 g protein

    "Dannon Activia Yogurt is a good option if you don't like that tart flavor and thick texture typical of Greek yogurts," Baumohl says. It's available in individual or large sizes. "One thing to note about Activia is that it will be much lower in the protein content," Baumohl says — a serving contains 4 grams, or 8 percent of your daily value (DV).

    Buy it: Amazon.com; Price: $3.39 per four-pack

    4. Old Chatham Sheep’s Milk Plain Yogurt

    Per 2/3 cup, plain: 150 calories, 10 g fat (7 g saturated fat), 6 g sugar (0 g added sugar), 8 g protein

    "Sheep's milk may be easier to digest than regular cow's milk and still contains ample amounts of protein and probiotics," Middleberg says.

    The digestibility of sheep's milk is up for debate: A small May 2020 study in Current Developments in Nutrition compared digestive side effects of cow and sheep's milk and symptoms and didn't find a difference. That said, you may find that sheep's milk is easier on your own digestive system.

    Buy it: Amazon.com; Price: $6.29

    5. Redwood Hill Farm Goat Milk Yogurt

    Per 3/4 cup, plain: 120 calories, 6 g fat (4 g saturated fat), 5 g sugar (0 g added sugar), 6 g protein

    Middleberg recommends this yogurt, noting that goat milk is more digestible than cow's milk. Both cow's and goat's milk contain lactose, but goat cheese seems to be easier on the digestive system than cheese made from cow's milk, per Sutton Health.

    A serving contains 6 grams of protein and 5 grams of sugar. The yogurt contains these live and active cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus and Bifidus.

    Buy it: Amazon.com; Price: $6.99

    6. Siggi's Icelandic Strained Yogurt

    Per 1 cup, plain: 120 calories, 0 g fat, 6 g sugar (0 g added sugar), 23 g protein

    Both Baumohl and Middleberg recommend this yogurt. "Personally, my favorite yogurt is Siggi's Icelandic yogurt (also known as skyr) because of its creamy texture and rich taste," Baumohl says. Middleberg notes that it's low in sugar and contains five live active bacteria cultures.

    Buy it: Amazon.com; Price: $5.99

    7. Chobani Complete Greek Yogurt

    Per container, vanilla: 120 calories, 2.5 g fat (1.5 g saturated fat), 6 g sugar (0 g added sugar), 15 g protein

    Chobani's Complete line is one of the best probiotic Greek yogurts because it also includes fiber from chicory root for a more balanced, filling snack. A container has 15 grams or 30 percent of your DV of protein, and it's also a good source of probiotics, with six live and active cultures.

    Buy it: Amazon.com; Price: $1.39

    8. Lifeway Kefir

    Per 1 cup, plain: 110 calories, 2 g fat (1.5 g saturated fat), 12 g sugar (0 g added sugar), 11 g protein

    "Lifeway Kefir is a good option if you're looking for more of a smoothie consistency," Baumohl says. Bottles of this drinkable product contain 12 live, active bacterial cultures. This is "pretty rare to find!" Baumohl says.

    It's available in a variety of flavors, and in low-fat and whole milk varieties. A serving size (1 cup) of the plain low-fat Kefir beverage includes 11 grams, or 21 percent of your DV, of protein.

    Buy it: Amazon.com; Price: $4.29

    Per 4 oz., plain: 190 calories, 18 g fat (15 g saturated fat), 2 g sugar (0 g added sugar), 2 g protein

    "It's a wonderful addition to the diet if [you're] avoiding dairy and looking to improve gut health," Middleberg says.

    Buy it: Amazon.com; Price: $2.99

    10. Anita’s Vegan Plain Coconut Yogurt

    Per 6 oz., plain: 395 calories, 33 g fat (30 g saturated fat), 3 g sugar (0 g added sugar), 4 g protein

    Another plant-based, probiotic-rich option Middleberg recommends is Anita's Coconut Yogurt. Each serving contains more than 300 billion live probiotic cultures per serving, per the Anita's Coconut Yogurt website.

    But note that one 6-ounce serving is high in calories and saturated fat, so you might want to enjoy a half serving at a time or have Anita's less frequently.

    Buy it: Amazon.com; Price: $10.99

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