Yogurt is one of the most popular dairy products among Americans in all age groups. The yogurt section in the supermarket continues to expand, and the many choices can be confusing.  

Kefir is another type of fermented dairy product made by adding bacterial and yeast cultures to milk. There are many types of kefirs available in the dairy section of grocery stores, including plain, fruit-flavored, and low-fat varieties.  

Yogurt is made by adding live bacteria to milk which causes a bacterial fermentation process.  These live bacteria are called ‘probiotics’ or ‘live active cultures’ and have beneficial health effects. Probiotics are good for gut health and immunity. 

Yogurt can be produced from all kinds of milk; whole, low fat, or fat free. Most of the yogurt available in the United States is either low fat, or fat free. The protein in yogurt is casein and whey. The carbohydrate in plain yogurt occurs mainly as simple sugars called lactose and galactose. The lactose content of yogurt is lower than milk because bacterial fermentation results in lactose breakdown. As a result, yogurt may be better tolerated by individuals with lactose intolerance. 

Nutritionally, yogurt is a good source of protein, calcium, and potassium. Most yogurts, except for plain, contain significant amounts of added sweeteners; however, it is usually added sucrose, artificial flavors, and colors. Some yogurts have so much added sugar that they would be considered a dessert, so check the nutrition label for added sugars. 

Let’s look at some yogurt and kefir options in the dairy aisle: 

Traditional yogurt 

Yogurt is created and thickened by adding bacterial cultures to milk, creating a characteristic tangy, sour flavor. Most yogurt has these active live cultures, and it will be stated on the label.  Some types of yogurts have been pasteurized, which neutralizes the bacteria. It is best to choose yogurt with ‘live active cultures’ to get the most health benefit. The texture is smooth and creamy. 

Greek yogurt 

Once a yogurt base is created, Greek-style yogurt is strained to remove the liquid and whey, creating a thicker consistency than traditional yogurt. Greek yogurt is typically higher in protein and calories and contains lower carbohydrates, sugars, and calcium compared to traditional yogurt. Greek yogurt is available in whole, low fat, and fat free versions. It is often more expensive than traditional yogurt. 

French yogurt 

French-style yogurt is cultured in individual sized containers. It is unstrained but keeps a smooth, creamy texture.  It tends to not be as sweet as other yogurts. 

Skyr, Icelandic yogurt 

This style yogurt is tangy and thicker than Greek yogurt. Skyr is strained four times which makes it the thickest consistency of yogurt. Skyr, traditionally made from skim milk, has a lower fat content than Greek, which often uses whole milk. Greek. however, can be low fat or fat free. Like Greek, Skyr is higher in protein and calories than traditional yogurt. 

Lactose-free 

This yogurt is treated with a special lactase enzyme which breaks down the lactose found in milk.  It tastes like traditional yogurt and has the same nutritional profile. This yogurt would be an option for an individual with lactose intolerance, but not a milk allergy. 

Drinkable yogurt 

These drinks range from a thinner consistency like skim milk to thicker consistency like traditional yogurt. They can be tart or sweet. The sweetened versions can have significant added sugar. 

Kefir 

Kefir is a type of fermented dairy product made by adding bacterial and yeast cultures to milk. Many types of kefirs can be made at home or purchased using cows, sheep, or goat milk. Kefir can also be made using non-dairy milk, such as coconut milk, juice, or even water. Milk kefir is similar to yogurt and is a good source of protein, calcium, potassium, B vitamins, and probiotics. Kefir provides many health benefits due to its antimicrobial, anticancer, gut health, and diabetes prevention effects. Kefir often contains ten times the probiotic benefit when compared to traditional yogurt. The taste is slightly tart and has a bubbly quality. 

Kefir does have a short shelf life and should be stored in the refrigerator to avoid spoilage. It can last in the refrigerator for up to two weeks if stored properly. Unopened Kefir can last until the ‘best before’ date printed on the container. Yogurt typically has a shelf life of seven to fourteen days in the refrigerator, and one to two months in the freezer. However, the ‘use by’ date on the yogurt carton is the last date recommended for peak quality. 

Plant-based yogurts 

If you have a milk allergy, or desire a plant-based, vegan alternative, there are a number of options available. These include coconut milk, cashew, oat, soy, almond, and hemp yogurts. These tend to be more expensive than dairy yogurt. Some are readily available in grocery or health food stores, while others are available online. 

It is important to remember that just because something is plant-based, it doesn't mean that it is automatically healthier. Saturated fats and sugars can be high in these options and the nutritional content can differ from dairy yogurt. In addition, protein quality is higher in yogurt made from cows' milk than plant-based options. 

Coconut milk yogurt 

Coconut milk yogurt is made similar to traditional yogurt, but uses coconut milk instead of dairy milk. The same fermentation process produces a thick based yogurt rich in good bacteria for gut health.  Because coconut milk doesn’t thicken like whole milk, starches like tapioca starch and gums like guar gum are added to thicken them. Typically, it is much higher in fat than dairy yogurt, due to the high saturated fat content of coconut oil. It is also much lower in protein.  Coconut milk yogurt does contain a good amount of Vitamin B12 which may be a lacking nutrient for people on a plant-based diet. Coconut milk yogurt can also have sweeteners like sugar and corn syrup, artificial colors, or flavors, so check ingredients on the nutrition facts label.  

Cashew yogurt 

Cashew yogurt is a dairy–free alternative to yogurt that is a good source of protein and fat. It contains unsaturated fats from nuts. Some cashew yogurts also contain probiotics. Check the label to be sure. 

Oat yogurt 

Oat yogurt can be made by fermenting oat milk with yogurt cultures. Oat yogurt can contain probiotics, amino acids, and beta-glucans which have health benefits. Beta-glucans in oats can form a gel-like substance in your gut that can help lower your blood cholesterol levels.  

Soy yogurt  

Cultured soy yogurt is a soy-based yogurt with a creamy texture that is like traditional yogurt. It is low in cholesterol, saturated fat, lactose-free, and has probiotics. Artificial additives and sugars can be added, so check labels for ingredients.  

Hemp yogurt 

Hemp yogurt is made from hemp milk, which is produced by grinding and soaking hemp seeds in water. Hemp yogurt contains protein, fat, carbohydrates, and fiber, and is often a good source of potassium and calcium.  Hemp seeds are rich in omega-3 and omega-6 fatty acids which may help reduce the risk of heart disease. It has a unique creamy and nutty flavor. 

Conclusion 

Overall, yogurt, whether dairy or plant-based, can be a great way to add nutrition to the diet.  Kefir is also a healthy choice. Probiotics are beneficial to health, so look for live cultures with any of these options. Be sure to check ingredient labels to try to avoid added sugars and artificial flavors and colors, especially if on a restricted diet. 

Throughout the state, there are many dairy options, including locally made yogurts. There are 87 dairy farms in Connecticut, and many sell locally made yogurt. Also, for added convenience, delivery of dairy products is offered to more than half the population of Connecticut residents. 

Resources

Elliott, B. & Ramburger, L. (2023, March 10). 6 impressive health benefits of yogurt. Healthline https://www.healthline.com/nutrition/benefits-of-yogurt 

 A brief guide to the different types of yogurt-blog. (2021). The Dairy Alliance  

https://thedairyalliance.com/blog/a-brief-guide-to-the-different-types-of-yogurt 

Ball, J. (2024, April 30).  What is skyr- And is it healthy?  Eating Well 

What Is Skyr—and Is It Healthy? 

Farag, M. A., Jomaa, S. A., Abd El-Wahed, A., & R. El-Seedi, H. (2020). The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety. Nutrients, 12(2), 346. https://doi.org/10.3390/nu12020346 

 White, D. (2023, June 22). Coconut yogurt nutrition facts and health benefits, Verywell Fit    https://www.verywellfit.com/all-about-coconut-yogurt-4165922 

 Joyce SA, Kamil A, Fleige L, Gahan CGM. The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Front Nutr. 2019 Nov 27;6:171. doi: 10.3389/fnut.2019.00171. PMID: 31828074; PMCID: PMC6892284. 

What is soy yogurt?  Soy yogurt nutrition and more. (2024, January 10). https://ussoy.org/what-is-soy-yogurt-soy-yogurt-nutrition-and-more/ 

 Health benefits of hemp seeds. (2024, January 10). WebMD. https://www.webmd.com/diet/health-benefits-hemp-seeds 

 Connecticut Dairy  https://ctdairy.org 

The information in this document is for educational purposes only.  The recommendations contained are based on the best available knowledge at the time of publication.  Any reference to commercial products, trade or brand names is for information only, and no endorsement or approval is intended.  UConn Extension does not guarantee or warrant the standard of any product referenced or imply approval of the product to the exclusion of others which also may be available.  The University of Connecticut, UConn Extension, College of Agriculture, Health and Natural Resources is an equal opportunity program provider and employer.