How to decide which dairy-free yogurt is healthiest for you

Are you on the lookout for a nutritious, dairy-free yogurt? Here’s how six different plant-based yogurts compare to cow’s milk yogurt and what to look for when shopping for these yogurt alternatives.

Consider a dairy-free yogurt if you have lactose intolerance, are allergic to dairy, or avoid animal products

As plant-forward diets continue to gain popularity, food manufacturers have found new ways to create creamy and tangy yogurt alternatives while retaining live and active cultures, protein, calcium, and vitamin D, all important aspects of cow’s milk yogurt.

As you walk down the yogurt aisle in the market, a wide variety of dairy-free options line the shelves–cashew, flax, almond, coconut, or soy-based yogurts. Here’s what to look out for when choosing the best dairy-free yogurt.

To find the healthiest dairy-free yogurt

Read the nutrition facts label and look for these qualities:

• Low in added sugars. Choose yogurts with the least amount of added sugar. Check the nutrition facts for yogurts with the lowest added sugar per serving. Some dairy-free, unsweetened yogurts contain 0g of added sugar.
  
  If you like sweet yogurt, try adding fresh or frozen fruit or a small amount of honey or maple syrup. The unsweetened, plain, cashew, and coconut milk yogurts have the lowest added sugars out of the seven non-dairy yogurts in the table below.
• Live and active cultures. These live organisms result from the fermentation process used to create yogurt and have excellent health benefits. Most dairy-free yogurts contain live and active cultures, though some companies do not list the strains found in their products. If you want specifics, review the ingredient list on the back of the container or contact the company for more information about the bacteria strains used in their yogurts.
• Protein. If you follow a vegan or vegetarian diet, you know that meeting your daily protein needs requires thoughtful planning. For a high-protein option, look for a Greek-style or strained yogurt. Certain dairy-free yogurts (with added pea protein or soy isolate) can have up to 17g of protein per serving, depending on the brand. Of the six yogurt alternatives we analyzed below, Kite hill® Greek-style yogurt has an impressive 17g of protein per serving.
• Calcium and vitamin D: If you avoid dairy products, you’ll want to ensure you get enough calcium and vitamin D in your diet. The amount in yogurt brands varies widely, so look for a calcium and vitamin-D-fortified, dairy-free yogurt. Of the seven yogurt alternatives below, So Delicious™ plain coconut milk yogurt contains the most calcium and vitamin D at 30% and 15% daily value.
• Vitamin B12: is an essential vitamin found only in animal foods or fortified foods. If you follow a vegan diet, you must obtain B12 from fortified foods or supplements. Since brands vary in nutrients, looking for a yogurt alternative that includes vitamin B12. Good Karma™ and So Delicious™ coconut milk yogurts are fortified with vitamin B12.

Note: If you follow a plant-based diet and want to learn more about nutrients that sometimes fall short with these eating plans, check out: 6 Essential nutrients for vegetarians.

If you are trying to lose weight, dairy-free yogurts can fit into your plan as long as the calories stay in check

Dairy-free yogurts are generally higher in calories than nonfat, cow's milk yogurt because of the higher fat, plant-based ingredients in the yogurt alternatives. For example, one dairy-free yogurt brand made with almond milk has 15g of total fat for a ¾ cup serving. In contrast, another dairy-free yogurt brand made with flax and pea protein has 2g of fat per ¾ cup. If weight loss is your goal, read the nutrition facts label carefully to find the lowest calorie option.

Here’s how 6 brands of dairy-free yogurt compare to cow’s milk yogurt

Stonyfield Farms®, Organic, Low Fat Plain
Type: Unsweetened low fat yogurt made from cow's milk
Details
Live & Active Cultures: S. Thermophilus, L. bulgaricus, L. acidophilus, Bifidus, L. paracasei, and L. rhamnosus
Serving Size: 3/4 cup (170g)
Calories: 80
Total fat (g): 1.5
Saturated Fat (g): 1.0
Cholesterol (mg): 10
Sodium (mg): 105
Total Carbs (g): 10
Fiber (g): 0
Total Sugars (g): 7
Added Sugars (g): 0
Protein (g): 7
Vitamin D (%DV): 10
Calcium (%DV): 20
Iron (%DV): 0
Potassium (%DV): 8

Silk® Almond Milk Yogurt Alternative
Type: Unsweetened plain made from almond milk
Details
Live & Active Cultures: Live Active Cultures, not specified
Serving Size: 3/4 cup (170g)
Calories: 200
Total fat (g): 16
Saturated Fat (g): 1.0
Cholesterol (mg): 0
Sodium (mg): 70
Total Carbs (g): 11
Fiber (g): 3
Total Sugars (g): 6
Added Sugars (g): 6
Protein (g): 6
Vitamin D (%DV): 10
Calcium (%DV): 10
Iron (%DV): 6
Potassium (%DV): 6

Kite hill Greek Style Plant-Based Yogurt Alternative
Type: Plain made from almond milk and soy protein isolate
Details
Live & Active Cultures: S.Thermophilus, L.Bulgaricus, L.Acidophilus, Bifidobacteria, L.Plantarum
Serving Size: 2/3 cup (170g)
Calories: 140
Total fat (g): 6
Saturated Fat (g): 0.5
Cholesterol (mg): 0
Sodium (mg): 160
Total Carbs (g): 4
Fiber (g): 1
Total Sugars (g): 0
Added Sugars (g): 0
Protein (g): 17
Vitamin D (%DV): 0
Calcium (%DV): 4
Iron (%DV): 15
Potassium (%DV): 4

Silk® Dairy-Free Yogurt Alternative
Type: Unsweetened made from soy milk
Details
Live & Active Cultures: Live Active Cultures, not specified
Serving Size: 3/4 cup (170g)
Calories: 110
Total fat (g): 4
Saturated Fat (g): 0.5
Cholesterol (mg): 0
Sodium (mg): 65
Total Carbs (g): 10
Fiber (g): 2
Total Sugars (g): 5
Added Sugars (g): 4
Protein (g): 7
Vitamin D (%DV): 10
Calcium (%DV): 20
Iron (%DV): 6
Potassium (%DV): 10

CHKP® Yogurt Alternative
Type: Unsweetened made from chickpeas
Details
Live & Active Cultures: Lactobacillus delbrueckii subsp., BulgaricuLactobacillus delbrueckii subsp., Lactis, Streptococcus thermophilus, Bifidobacterium lactis, Lactobacillus acidophilus
Serving Size: 1 cup (150 g)
Calories: 110
Total fat (g): 6
Saturated Fat (g): 5
Cholesterol (mg): 0
Sodium (mg): 140
Total Carbs (g): 7
Fiber (g): 0
Total Sugars (g): 0
Added Sugars (g): 0
Protein (g): 6
Vitamin D (%DV): 0
Calcium (%DV): 0
Iron (%DV): 8
Potassium (%DV): 0

Forager® Cashewgurt Plain Yogurt Alternative
Type: Unsweetened made from cashew milk
Details
Live & Active Cultures: S.Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Lactis, L. Plantarum
Serving Size: 5.3 oz (150 g)
Calories: 130
Total fat (g): 9
Saturated Fat (g): 3
Cholesterol (mg): 0
Sodium (mg): 10
Total Carbs (g): 9
Fiber (g): 1
Total Sugars (g): 1
Added Sugars (g): 0
Protein (g): 3
Vitamin D (%DV): 0
Calcium (%DV): 2
Iron (%DV): 0
Potassium (%DV): 2

So Delicious® Yogurt Alternative
Type: Unsweetened plain made from coconut milk
Details
Live & Active Cultures: Live Active Cultures, S.Thermophilus, L. Rhamnosus, L. Acidophilus, L. Bulgaricus, Bifidobacterium Spp, L. Casei, L. Paracasei,L. Plantarum
Serving Size: 3/4 cup (170g)
Calories: 90
Total fat (g): 6
Saturated Fat (g): 5
Cholesterol (mg): 0
Sodium (mg): 35
Total Carbs (g): 9
Fiber (g): 2
Total Sugars (g): 1
Added Sugars (g): 0
Protein (g): <1
Vitamin D (%DV): 15
Calcium (%DV): 30
Iron (%DV): 2
Potassium (%DV): 0

Turn your dairy-free yogurt into a satisfying snack

Are you on the go and don't always have the time or energy to prepare a healthy snack? Convenient, nutritious, dairy-free yogurts can also satisfy that craving for a sweet treat. With the idea below, you can transform your ordinary dairy-free yogurt into a filling snack.

Vegan Yogurt Bowl

Start with 5-6 oz. of your favorite dairy-free yogurt. Scoop it into a bowl and top it with fresh or frozen berries, toasted nuts, chia seeds, and coconut flakes. Enjoy!

Which is the best dairy-free yogurt? It’s all about personal preference

Plenty of options exist for the taste and texture of dairy-free yogurts. Different brands have different flavor and nutrient profiles, as well as textures. Check out the table above to see how these dairy-free yogurts compare and find one that works for your nutritional needs. The next time you are at the grocery store, pick up some dairy-free yogurt alternatives and give them a try. There are so many delicious options to choose from!

Note: MyNetDiary does not endorse or get paid to promote the products mentioned in this post.

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