12 Yogurt Varieties

This is a bowl of plain yogurt with berries.

Yogurt is one of the most nutritious foods that aid digestion and get you one step closer to those summer body goals. It’s packed with protein, probiotics, and bone-building calcium, and it’s one of the most nutritious foods to help aid digestion and get you one step closer to those summer body goals. When you consider its versatility in terms of flavors and uses, yogurt is one of the best foods. Not only can you create a dip with it, use it as a condiment, or make a fantastic bowl meal with it, but it also makes a great snack on its own. However, as yogurt has become such a popular health food trend, the yogurt section of the market has expanded, and the choices have become bewildering.

With so many varieties on the market, from international yogurts to plant-based options, it’s important to know what you’re looking for before you go shopping.

Yogurt is made from fermented milk using a form of fermentation known as lactic acid fermentation. The process varies depending on the type.

Healthy live bacteria cultures (S. thermophilus and L. bulgaricus), are introduced to milk to start the fermentation process. Lactic acid is produced when bacteria ferment lactose carbohydrates in milk. The milk proteins coagulate due to the acidic environment. This gives it a more gel-like and creamy texture and all of the beneficial probiotics that health experts recommend.

To be branded as yogurt, it must contain these two cultures. However, some manufacturers add other strains to get their desired texture and thickness. It’s also worth noting that some producers use too much heat after adding the cultures during the yogurt-making process, which might destroy the beneficial bacteria. If the probiotics’ species and strains are listed on the label, it’s a positive clue that the temperature is being controlled to keep the cultures alive and active.

1. Unstrained Traditional Yogurt

Yogurt is thickened milk that has been cultured by adding lactic acid generating bacteria to it. This also gives yogurt its distinctive sour flavor. Because it hasn’t been strained and has greater liquid content, this type of yogurt is thinner than Greek or Australian yogurt. Because some children are turned off by thicker consistency, unstrained yogurt is an excellent option. It’s an excellent method to acquire the calcium you need to create strong bones while also aiding digestion.

Nutritional Value: 9 grams of protein, 10 grams of fat, 11 grams of carbs, 11 grams of sugar, 122 milligrams of sodium, 327 milligrams of calcium, and 271 milligrams of phosphorus per cup (Reference: U.S. Department of Agriculture, FoodData Central)

2. Greek Yogurt

Greek yogurt has become the Beyonc√© of yogurt in recent years, accounting for about 40% of the global yogurt industry. Greek yogurt has twice the protein, half the sugar, and a quarter of the carbs of conventional cow’s milk yogurt. Because there are no FDA controls on the ingredients or process of creating Greek yogurt, it is critical to check the ingredients and protein amounts before purchasing. A yogurt with two primary ingredients: milk and live and active cultures is what you should seek. Avoid those that include extra proteins and thickeners such as whey concentrate and modified corn starch.

Nutritional Value: 1 cup (nonfat) has 25 grams of protein, 1 gram of fat, 10 grams of carbs, 8 grams of sugar, 90 milligrams of sodium, 245 milligrams of calcium, and 333 milligrams of phosphorus. (Reference: U.S. Department of Agriculture, FoodData Central)

3. Goat’s Milk Yogurt

According to a recent study, 93 percent of infants allergic to cow’s milk were able to consume goat milk without having a reaction, so this is a wonderful alternative if you don’t feel like drinking the other stuff.

It also has a richer, smoother, and creamier texture as compared to cow milk yogurt, but a flavor that, like goat cheese, might turn some people off. Goat’s milk yogurt has a higher fat level than cow’s milk yogurt. However, you can reduce the fat content by skimming the cream layer off the top. This goat yogurt has a sweet and tangy flavor. It is made with all-natural ingredients and no refined sugars. There’s even fruit in the bottom if you want to take another taste.

4. Sheep’s Milk Yogurt

If you want a taste and texture similar to cow’s milk yogurt because your body doesn’t take it well, sheep’s milk yogurt is the way to go. This food is high in B vitamins, calcium, and riboflavin. This yogurt is great for cooking because it does not break down like other yogurts at high temperatures. Sheep milk, on the other hand, has a higher fat content than cow milk.

Nutritional Value: 5 grams of protein, 4 grams of fat, 5 grams of carbs, 0 grams of fiber, 4 grams of sugar, 176 milligrams of calcium, and 47 milligrams of sodium per 100 grams

5. Skyr Icelandic Yogurt

In the yogurt-picking game, Skyr is Greek yogurt’s main rival. The Icelandic variant of cultured dairy, ‘Skyr,’ is produced using milk and live active microorganisms, then filtered four times. Icelandic yogurt, being the thickest, is something you can truly sink your teeth into. It’s typically made with skim milk, but now there are variants with 0, 2, and 4 percent (whole) milk. It has more protein than any other yogurt available in the market!

Nutritional Value: 16 grams of protein, 0 grams of fat, 7 grams of carbohydrates, 7 grams of sugar, 150 milligrams of calcium, and 60 milligrams of sodium per cup. (Reference: U.S. Department of Agriculture, FoodData Central)

6. Australian Yogurt

Because Australian yogurt isn’t strained like Greek or Icelandic yogurt, it has a texture similar to conventional yogurt. However, because it’s usually made with whole milk, it has a richer, creamier consistency. It’s not quite as thick as Greek yogurt and not quite as liquid as ordinary yogurt, so it falls somewhere in the middle. This yogurt has a sweet, tangy flavor and is sweetened with honey (unless you opt completely plain). It’s also high in protein and delicious.

Nutritional Value: 5 grams protein, 5grams fat, 16grams carbohydrates, 15 grams of sugar, 17 milligrams of calcium, and 49 milligrams of sodium

7. French Style Yogurt

The term “French-style yogurt” simply refers to yogurt that is manufactured in small batches. It ferments in individual containers rather than combining a large batch of milk with active microorganisms and then dividing it. It’s frequently sold in the container in which it was manufactured. It’s unstrained, just like regular cow’s milk. The texture is thinner yet delicate and creamy, and it’s usually less sweet than cow’s milk yogurt.

Nutritional Value: 5 grams of fat, 3 grams of protein, 17 grams of carbohydrates, 15 grams of sugar, 100 milligrams of calcium, and 55 milligrams of sodium per serving

8. Soy Yogurt

Soy yogurt begins with a soy milk base manufactured from soybeans, which is thickened with live cultures. It’s dairy-free, cholesterol-free, and a favorite among yogurt fans who avoid animal protein. The most difficult aspect of this delight is finding an unsweetened version without any thickeners. The consistency is similar to that of a liquid, and there are no strong flavors. The good news is that soy yogurt has been related to enzymes that inhibit carbohydrate digestion, resulting in a slower rise in blood sugar after a meal.

Nutritional Value: 9 grams protein, 4 grams fat, 39 grams carbs, 5 grams of fiber, 3 grams of sugar, 289 milligrams of calcium, and 93 milligrams of phosphorous (Reference: U.S. Department of Agriculture FoodData Center)

9. Almond Yogurt

Almond milk is a natural low-calorie beverage made from crushed almonds and water. Almond yogurt is made by combining live and active microorganisms. Almond yogurt is a low-fat, low-sodium non-dairy yogurt that is high in fiber and calcium. If you want to eliminate lactose and dairy, this is a wonderful solution. It has a thin, loose texture that is similar to conventional yogurt. Even with their simple taste choice, it’s difficult to find a brand that doesn’t add thickeners and sweeteners unless you make it yourself. Because a lot of those components are taken during the process of making milk, the protein content of almond-based yogurt is often lower.

Nutritional Value: 5 grams protein, 11 grams fat, 19 grams carbs, 3 grams fiber, 15 grams sugar per 150 grams

10. Yogurt with Coconut

Whether you like coconut or not, this one could be a hit or miss for your taste buds. However, if you like it, you’ll probably enjoy this! Coconut yogurt is made by pressing the white meat of the coconut, which is high in healthful fats, with water to generate coconut milk, which is then blended with live microorganisms to make coconut yogurt. Coconut milk has a thicker texture, akin to whole milk or heavy cream, but when converted into yogurt, it has a thinner consistency, similar to regular yogurt. As delicious as coconut milk is, coconut yogurt is typically low in protein, and finding a store-bought version without added sweeteners is challenging. Without sugar, this yogurt tends to be sour, which many people find off-putting.

Nutritional Value: 1 cup contains 8 grams of protein, 9 grams of fat, 19 grams of carbohydrates, 18 grams of sugar, 0 grams of fiber, 51 milligrams of sodium, 416 milligrams of calcium, and 5 milligrams of phosphorus. (Reference: U.S. Department of Agriculture, FoodData Central)

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11. Kefir and Drinkable Yogurt

Drinkable yogurts are available in practically every flavor and type, making them ideal for packing lunches for the kids or eating on the go.

They come in a variety of thicknesses and flavors, ranging from acidic to sweet. The possibilities are infinite! Kefir has been demonstrated to aid lactose digestion. Some studies even suggest that it has anti-cancer capabilities and, thanks to its probiotics, can attack cancers and germs. The sole difference between drinkable yogurt and other yogurts is the packaging. It’s simply yogurt or kefir in a drinking bottle (the latter having more probiotics). Whether you’re eating conventional yogurt or kefir, the nutritional profile will differ.

Nutritional Value of Kefir: 9 grams of protein, 3 grams of fat, 12 grams of carbohydrates, 0 grams of fiber, 112 grams of sugar, 97 milligrams of sodium, 316 milligrams of calcium, and 255 milligrams of phosphorus per cup (Reference: U.S. Department of Agriculture, FoodData Central)

12. Cashew Yogurt

Cashew yogurt is known for its creamy texture. It’s prepared by soaking and mixing cashews, then adding probiotics and thickening them (sometimes using heat). It’s a terrific plant-based alternative to using cream in dips and sauces because it’s so creamy. It can taste sour if it isn’t sweetened or blended with other substances and flavors.

Nutritional Value: 4 grams of protein, 10 grams of fat, 9 grams of carbohydrates,.9 grams of fiber, 19 milligrams of calcium, and 30 milligrams of sodium per cup

Which one are you going to try first now that you know so much about your yogurt options?

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