There is no single food that holds the key to ultimate health.

However, there are some foods that pack an impressive amount of nutrition into one simple serving — and yoghurt is certainly one of them.

Yoghurt has been enjoyed for centuries and remains a staple food in many cultures around the world.

It is versatile, easy to eat and can contribute a range of important nutrients to your diet.

So, what makes yoghurt such a nutritious choice?

1. Protein

Yoghurt provides high-quality protein, meaning it contains all nine essential amino acids that your body cannot make itself and therefore needs to obtain from food.

Protein is important for:

• Maintaining and building muscle
• Supporting bones and other tissues
• Producing enzymes and hormones
• Supporting normal immune function

The amount of protein varies considerably between yoghurt products.

Greek-style and strained yoghurts generally contain more protein than many standard yoghurts, so check the nutrition information panel if protein intake is a particular goal.

2. Calcium

Calcium is one of yoghurt’s standout nutrients.

Your body needs calcium to:

• Maintain strong bones and teeth
• Support normal muscle contraction
• Support normal nerve function
• Help blood clot normally

Yoghurt provides calcium in a readily absorbable form, making it an easy way to contribute to your daily calcium requirements. Australian dietary guidelines count 200 g of yoghurt as one standard serve from the milk, yoghurt, cheese and alternatives food group.

This is particularly useful because calcium requirements increase at some stages of life, including for older women.

3. Phosphorus

Yoghurt also provides phosphorus, a mineral that works alongside calcium in maintaining bones and teeth.

Phosphorus has other important roles too, including contributing to energy metabolism and the structure of cells.

Because dairy foods naturally contain both calcium and phosphorus, yoghurt provides a useful combination of these minerals.

4. B Vitamins

Yoghurt is a useful source of several B vitamins, particularly riboflavin (vitamin B2) and vitamin B12.

Vitamin B2

Riboflavin helps your body release energy from food and is involved in normal cell function.

Vitamin B12

Vitamin B12 is needed for:

• Red blood cell formation
• Normal neurological function
• DNA synthesis
• Normal energy metabolism

The exact amount of B vitamins varies between yoghurt products, but yoghurt can make a useful contribution to your overall intake. Australian dietary guidance specifically identifies yoghurt as a source of riboflavin and vitamin B12.

5. Folate

Yoghurt contains some folate, although it isn’t one of the richest sources compared with foods such as legumes, leafy green vegetables and fortified foods.

Folate is an essential B vitamin involved in:

• DNA synthesis
• Cell division
• Red blood cell formation
• Normal amino acid metabolism

So yoghurt can contribute to your overall folate intake, but it is better thought of as one small contributor rather than a major folate food.

6. Magnesium

Yoghurt contains magnesium, although it isn’t considered one of the richest dietary sources.

Magnesium is involved in hundreds of reactions in your body, including:

• Normal muscle and nerve function
• Energy metabolism
• Protein synthesis
• Maintaining normal bones
• Regulation of blood glucose

Foods such as nuts, seeds, legumes and wholegrains generally provide more magnesium, so yoghurt works best alongside these foods rather than as your primary magnesium source.

7. Zinc

Yoghurt also provides some zinc.

Zinc is important for:

• Normal immune function
• Wound healing
• Cell division
• Maintaining healthy skin

Yoghurt isn’t the richest source of zinc compared with foods such as meat, seafood, seeds and legumes, but it can still contribute to your daily intake.

Yoghurt Is More Than Just Its Nutrients

The nutrition profile of yoghurt is impressive, but there are some other reasons it can be a useful food.

What About Lactose Intolerance?

You may be surprised to learn that yoghurt is often better tolerated than an equivalent amount of milk by people who have lactose malabsorption.

The fermentation process reduces some of the lactose, and the live bacterial cultures in yoghurt can help with lactose digestion.

Research has demonstrated that lactose in yoghurt containing live cultures is better digested and tolerated than an equivalent amount of lactose from some other dairy foods.

This does not mean everyone with lactose intolerance can tolerate yoghurt, but it is a useful option to consider.

And importantly, you don’t need to wait until the yoghurt is close to its use-by date to obtain this benefit. The amount of lactose and activity of cultures varies between products, so the original “leave it in the fridge longer” advice is not something I’d recommend.

What About Probiotics?

This is an area where yoghurt terminology can become confusing.

You may hear yoghurt described as a “probiotic food”.

However, not all yoghurt is technically a probiotic food.

A probiotic is a live microorganism that, when consumed in an adequate amount, provides a health benefit.

Some yoghurts contain live cultures used to ferment the milk, while others may also contain specific probiotic strains that have been studied for particular health outcomes.

So rather than assuming every yoghurt contains probiotics, look for products that state they contain live cultures or identify specific probiotic strains where this is relevant.

And you don’t need to find a yoghurt containing billions of colony-forming units per serve simply to make yoghurt a nutritious choice.

Does Yoghurt Have Health Benefits Beyond Its Nutrients?

There is considerable research examining yoghurt and fermented dairy consumption in relation to health outcomes.

A systematic review of 108 studies found associations between fermented milk consumption and several favourable health outcomes, including gastrointestinal, cardiovascular, metabolic and bone health. The researchers also found a consistent relationship between yoghurt consumption and improved lactose digestion and tolerance.

Other large observational studies have found associations between higher yoghurt intake and a lower risk of developing type 2 diabetes and metabolic syndrome.

However, these are associations from dietary research and don’t mean that yoghurt itself prevents these diseases.

The bigger takeaway is that yoghurt can be a useful component of a nutritious dietary pattern.

What Should You Look For When Choosing Yoghurt?

This is where your supermarket shelf can become overwhelming!

There are now countless yoghurt varieties, including:

• Plain yoghurt
• Greek-style yoghurt
• Natural yoghurt
• Flavoured yoghurt
• Reduced-fat yoghurt
• Full-fat yoghurt
• High-protein yoghurt
• Plant-based yoghurt alternatives

Rather than assuming that “low-fat” automatically means healthier, compare the nutrition information panel and ingredients list.

Look for:

Protein

Choose a product that helps meet your individual protein needs.

Calcium

Yoghurt is naturally a useful source of calcium, so check the label if you’re comparing dairy and plant-based alternatives.

Added sugars

Plain or unsweetened yoghurt is an easy way to avoid large amounts of added sugar.

Some flavoured yoghurts can contain quite a lot of added sugar, although naturally occurring lactose also contributes to the total sugars listed on the label.

Fat

Reduced-fat yoghurt can be a useful choice for many people, but full-fat yoghurt can also fit into a balanced diet. Your overall dietary pattern and individual nutritional needs matter more than choosing a particular fat percentage.

Live cultures

If you specifically want yoghurt containing live microorganisms, check the packaging for this information.

A Food Label Tip

Don’t judge yoghurt by the total sugars number alone.

Milk naturally contains lactose, which is a naturally occurring sugar.

A plain yoghurt can therefore contain sugar on the nutrition panel even when no sugar has been added.

For example, a flavoured yoghurt may contain both naturally occurring lactose and added sugars, while a plain yoghurt may contain lactose without added sugar.

This is why checking the ingredients list as well as the nutrition information panel is useful.

How Much Yoghurt Counts as a Serve?

According to the Australian Dietary Guidelines, 200 g of yoghurt is one standard serve from the milk, yoghurt, cheese and alternatives food group.

How much you personally eat at one time can be different.

Your portion size can depend on:

• How hungry you are
• Whether the yoghurt is a snack or part of a meal
• Your energy requirements
• Your individual nutrition goals

For example, 200 g yoghurt might be a snack, while 100 g might be added to a larger breakfast.

How Can You Add More Yoghurt to Your Diet?

This is one of the best things about yoghurt — it is incredibly versatile.

Breakfast

Add yoghurt to:

• Rolled oats
• Muesli
• Wholegrain cereal
• Smoothies
• Chia pudding

Top with fruit, nuts and seeds.

Lunch

Use natural yoghurt to make:

• Dressings
• Dips
• Sauces
• Tzatziki-style accompaniments

Snacks

Try:

Yoghurt + berries + walnuts

or

Yoghurt + banana + chia seeds

Dessert

Natural or Greek-style yoghurt can be paired with:

• Fruit
• Cinnamon
• Nuts
• A small amount of dark chocolate

This gives you a nutritious option while still allowing food to be enjoyable.

What About Plant-Based Yoghurt?

If you don’t eat dairy, plant-based yoghurt alternatives can also fit into a healthy eating pattern.

However, their nutritional profiles vary considerably.

When choosing a plant-based yoghurt, look for:

• Calcium fortification
• Adequate protein where possible
• Low or no added sugar
• A product that fits your individual nutritional needs

Soy yoghurt is often nutritionally closer to dairy yoghurt than some other plant-based varieties because soy naturally provides protein.

Check the label rather than assuming all plant-based yoghurts are nutritionally equivalent.

Yoghurt as Part of Your Bigger Dietary Pattern

Yoghurt doesn’t need to be your “superfood”.

Its real strength is that it is an easy, nutritious and versatile food that can contribute several important nutrients at once.

For example:

Yoghurt + oats + berries + walnuts

provides protein, calcium, fibre, healthy fats and a variety of vitamins, minerals and plant compounds.

That’s much more useful than expecting one food to provide everything your body needs.

Take Home Message

Yoghurt is a nutritional powerhouse — not because it is a miracle food, but because one simple food can provide a useful combination of protein, calcium, phosphorus, riboflavin, vitamin B12 and other nutrients.

Some yoghurts also contain live cultures, and certain products contain specific probiotic strains.

Yoghurt may also be easier to tolerate than milk for some people with lactose malabsorption.

Whether you choose plain, Greek-style, reduced-fat, full-fat or another variety, the best option is the one that fits your nutritional needs, preferences and overall dietary pattern.

Try adding yoghurt to your next smoothie, spooning it over your breakfast, using it in a savoury dressing or simply enjoying it as a snack.

Sometimes the simplest foods can be some of the most useful.

How Feed Your Future Dietetics Can Help

Nutrition doesn’t need to be complicated.

At Feed Your Future Dietetics, I help you understand how everyday foods can contribute to your nutritional needs and work with you to build a practical eating pattern that fits your lifestyle.

Whether you’re looking to improve your overall nutrition, increase your protein or calcium intake, support gut health or simply find more nutritious and enjoyable foods to include in your day, advice can be tailored to you.

With over 10 years of experience supporting Australians with their nutrition and health goals, Feed Your Future Dietetics provides individualised dietetic support Australia-wide via Telehealth using Zoom or Microsoft Teams.

To learn more or book an appointment:

ashleigh@feedyourfuturedietetics.com

References

1. McKinley MC. The nutrition and health benefits of yoghurt. International Journal of Dairy Technology. 2005;58(1):1–12.
2. Givens DI. Yoghurt and fermented milks: an overview of their nutritional and health benefits. Nutrition Research Reviews.
3. Companys J, et al. Yogurt, cultured fermented milk, and health: a systematic review. Nutrition Reviews. 2020;78(8):599–614.
4. Saran AR, Dave S, Mullen E, et al. Fermented dairy products and health: systematic reviews and meta-analysis.
5. Dose-dependent effect of intake of fermented dairy foods on the risk of diabetes: results from a meta-analysis.
6. Australian Government. Australian Dietary Guidelines – Milk, yoghurt, cheese and/or their alternatives.
7. Australian Government. Australian Dietary Guidelines – Recommended number of serves for adults.
8. Australian Food Composition Database. Food Standards Australia New Zealand.
9. Lactose digestion and tolerance of yoghurt containing live bacterial cultures. American Journal of Clinical Nutrition.
10. Hill C, Guarner F, Reid G, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology. 2014;11:506–514.