For all you who have stood in front of the yoghurt section and wondered “What’s the difference?”…. Well here it is.
The following was published on Susie Burrell’s website and has attracted so much attention from her readers, that I thought it was worthy of sharing, to spread the word. Enjoy!
Ps. These are Australian Brands. Apologies to my international readers.
There are literally hundreds of yoghurts available in supermarkets, and the tiny labels on the back, along with differing serving sizes makes it almost impossible to determine which is the ‘best’ or ‘better’ choice.
The biggest difference between yoghurts is that there is an emerging range of Greek style yoghurts, along with a reduction in ‘diet’ yoghurts that have traditionally used sweetener to lower their kJ and sugar content. As a general rule of thumb, Greek style yoghurts are higher in protein, thanks to the straining process which sees excess whey removed, and results in thicker, stronger tasting yoghurt. Nutritionally this results in a better product and is also putting pressure on yoghurt producers to lighten the carb and sugar content of all yoghurts in general.
Overall, the results from this review are unlikely to surprise you, but it is always nice to see the numbers summarised, which is also likely to make a trip to the yoghurt section of the supermarket a lot quicker. So let’s take a look at which yoghurt is healthiest.
All nutritionals are based per 100g.
Black Swan Vanilla Bean Greek Style Natural Yoghurt
410kJ / 7.7g protein / 13g carbs/ 6.5g sugars / 1.5g fat / 233mg calcium
With No Added Sugar, probiotics, lactose free and a massive 230mg calcium per serve Black Swan is a great choice in yoghurt. The protein content of Black Swan is a little lower than some other Greek style yoghurts but apart from that, it is still a very strong product nutritionally.
Dairy Farmers Thick & Creamy Blueberry Fields
620kJ/ 3.6g protein / 14.5g carbs/ 14,2g sugars / 8.5g fat / 131mg calcium
Available in both full fat and low fat varieties, Light and Creamy was a good yoghurt when it was first released but has now being superseded by a number of high protein, low sugar varieties of yoghurt.
370kJ / 4.9g protein / 13.5g carbs / 13.1g sugars / 1.5g fat / 180mg calcium
Marketed for the digestive benefits it offers thanks to its added probiotics, Activia still contains added sugars and it remains much lower in protein and higher in carbs than Greek style yoghurts available that still offer the benefits of probiotics.
five:am Organic Yoghurt Blueberry
353kJ / 4.7g protein / 12.9g carbs/ 12.6g sugars / 1.9g fat / 103mg calcium
I want to love this Aussie Organic yoghurt but it remains relatively high in added sugars and low in protein for it to sit on my favourites. A small serving size and great flavour though does boost its credibility for active people.
426kJ / 9.8g protein / 14.1g carbs / 11.5g sugars / 0.5g fat /? calcium
There is a wide range to this brand, and some varieties are very strong nutritionally. The Greek style base mean that it is much higher in protein than regular yoghurt but the added sugar, which bumps up its carb content does take away from its credibility.
Chobani Plain 0% Greek Yoghurt
251kJ / 10.2g protein / 4.2g carbs / 3.8g sugars / 0g fat / 114mg calcium
With just a couple of ingredients, almost 0 sugars and 10+g of protein per 100g, you cannot go wrong with the US’s No 1 yoghurt. Despite media reports, Chobani manufacturers here in Australia meaning than unlike US Chobani, this yoghurt is free from GMO’s. The only issue is that its strong flavour often sees individuals adding sugar (which kind of defeats the purpose) so to keep the + nutritional attributes, use vanilla or cinnamon to sweeten instead.
Vaalia Luscious Berries
389kJ / 4.5g protein / 15.1g carbs / 14.8g sugars / 1.3g fat / 140mg calcium
One of the few lactose free yoghurts on the market and whilst it offers probiotics, it also contains added sugar and is relatively low in protein compared to natural or Greek yoghurt.
Danone Greek Yoghurt Blueberry
559kJ / 3g protein / 14.5g carbs / 14.0g sugars / 7g fat / 130mg calcium
Thick tasty, full fat yoghurt but unless the nutritionals are incorrect, is very low in protein to be considered great Greek yoghurt.
Chobani Strawberry 0% Greek Yoghurt
348kJ / 8.3g protein / 11.9g carbs / 11.1g sugars / 0g fat / 100mg calcium
Whilst the plain Chobani is a great choice, the fruit varieties still contain added sugars and for this reason are rated lower than that of some other yoghurt varieties.
Jalna Fat Free Natural Yoghurt
220kJ / 5.3g protein / 7.4g carbs / 5.5g sugars / 0g fat / 170mg calcium
A calcium rich, Aussie favourite and a great alternative for those who do not like the taste of Greek yoghurt but whom also want a yoghurt low in sugars. A little light in protein so ideally teamed with some CHIA or protein powder to form a nutritionally balanced snack.
Gippsland Dairy Blackberry & Pomegranate Fruit Yoghurt
614kJ / 5.3g protein / 18g carbs / 16.8g sugars / 5.8g fat / 153mg calcium
Another Aussie fav but one that is relatively high in added sugars and carbohydrates
COYO Natural Coconut Milk Yoghurt
901kJ / 2.2g protein / 8.2g carbs / 7.4g sugars / 19.5g fat / ? calcium
Not really yoghurt given it is made from coconut milk but one which is gluten, dairy and soy free. Low in protein and total sugars, at $10 a tub and with 20g of fat per serve, there are few clients I could give this high energy product too on a regular basis without impacting their weight or cholesterol levels. A good option for vegans.
Jalna Berry Fruits Low Fat Creamy Yoghurt
446kJ / 5.3g protein / 10.8g carbs / 10.6g sugars / 4.5g fat / 170mg calcium
Relatively low in sugars for a fruit yoghurt and with no add sugar; this is my fruit yoghurt of choice if you do not like a Greek yoghurt. Also contains massive 170mg calcium per serve so great for women of all ages.
Barambah Organics All Natural Yoghurt
286kJ / 4.7g protein / 4.7g carbs / 4.7g sugars / 3.4g fat / 170mg calcium
If I have a baby, this would be the yoghurt I would feed my own child. Contains only milk and probiotics and is low in everything except nutrition. Great teamed with fresh berries or fruit as a snack.
Tamar Valley Greek Yoghurt with Mixed Berry
283kJ / 5.5g protein / 7.4g carbs / 5.0g sugars / 1.6g fat / 179mg calcium
The nutritionals of this yoghurt are strong, almost as strong as the Jalna fruit yoghurt BUT it contains sweetener, which I am not a fan of. But, if you do not mind a sweetener, this yoghurt is a good option nutritionally.
Barambah Organics Real Blueberry Yoghurt
288kJ / 4.2g protein / 6.4g carbs / 6.4g sugars / 2.9g fat / 170mg calcium
Another Aussie gem which unlike the plain yoghurt does contain added sugar which bumps up its carb content slightly. Still nutritionally strong for fruit yoghurt and rated slightly lower than Jalna fruit yoghurt for this reason.
*Berry was the general flavour chosen across yoghurts compared
**Yoghurts selected were easily sourced at a local Woolworth’s supermarket
***The author of this article is not affiliated with any of these products, nor was she paid by any of these companies for product review