One of the many milk products popular for its taste and health benefits is yogurt. It is made by fermenting milk with specific strains of bacteria that are beneficial to our gut. You can have it as breakfast with cereals or as a healthy snack when you get hunger pangs.
Refer to the buying guide below to learn about the different types of yogurts. We have also curated a list of the 3 best yogurts based on our review system, and the 5 best yogurts are runner ups which are chosen based on the buying guide. All the products are taken from the verified EC sites like Bigbasket and Nature's Basket. This article is reviewed by nutritionist Ruchi Wadhwa, so keep reading to get some more detailed information on yogurt.
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic sciences. She has a wholesome, holistic, and sustainable approach to nutrition. Check out our Food and drinks section as more articles are reviewed by expert Ruchi Wadhwa.
Coconut Milk Yogurt
Blueberry Greek Yogurt
High Protein Yogurt Variety to Lose Weight
Plant-Based Yogurt for the Lactose Intolerant
Thick Blueberry Yogurt With 6.8g of High Protein
|Price Starts at||₹45.00||₹70.00||₹33.00|
|Mybest rating||4.2 ★★★★||3.9 ★★★||3.5 ★★★|
|Weight||90 grams||90 grams||90 grams|
|Sugar||Sugar-free||Natural sugar 1.5 g||8.4 g|
|Type||Greek Yogurt/ More Protein||Dairy-free/For Lactose Intolerant||Greek Yogurt|
|Calcium||175.52 g||-||149.5 mg|
|Fat-free/Low-fat||Yes/2.56g per 100g||No/15g per 100g||Yes/1.9g per 100g|
With thorough research based on the buying guide, mybest team has selected the top 3 products for yogurt in India. We checked more than 100 reviews and ratings on Bigbasket and Amazon. If you want to know more about our rating system, please scroll down.
|Mybest rating||4.2 ★★★★|
|Type||Greek Yogurt/ More Protein|
|Fat-free/Low-fat||Yes/2.56g per 100g|
|Mybest rating||3.9 ★★★|
|Sugar||Natural sugar 1.5 g|
|Type||Dairy-free/For Lactose Intolerant|
|Fat-free/Low-fat||No/15g per 100g|
|Mybest rating||3.5 ★★★|
|Fat-free/Low-fat||Yes/1.9g per 100g|
Greek Yogurt - Alphonso Mango
Fruit Yoghurt - Strawberry
Greek Yoghurt - Alphonso Mango
Coconut Milk Yogurt With Coconut Jaggery
Greek Yogurt - Vanilla Bean
High Protein With Zero Added Sugar
A Healthier Desert Option for Strawberry Lovers
A Low-Fat Yogurt With 16% Fruit Content
Sweetened Naturally With Coconut Palm Jaggery
A Low-Fat Yogurt With Vanilla Bean Flavour
|Price Starts at||₹135.00||₹25.00||₹159.00||₹70.00||₹45.00|
|Weight||360 grams||100 grams||400 grams||90 grams||90 grams|
|Flavor||Mango||Strawberry||Mango||Coconut palm jaggery||Vanilla|
|Sugar||5.6 g Natural sugar||13.1 g||7.7 g per 100 g||8 g||7.9g per 100g|
|Type||Greek Yogurt/More Protein||-||Greek Yogurt||Dairy-free/For Lactose Intolerant||Greek Yogurt|
|Calcium||141.7 mg||109 mg||Yes/1.7 g per 100g||-||Yes/1.9g per 200g|
|Fat-free/Low-fat||Yes/2.4g per 100g||Yes/2.5g per 100g||No/14g per 100g|
You can always shop online if you find it difficult to get your favorite yogurt in your local supermarket. Below is a list of the 5 best yogurts selected by the mybest team based on the buying guide below. Also, all the products are from EC sites Bigbasket and Naturebasket.
|Fat-free/Low-fat||Yes/2.5g per 100g|
|Flavor||Coconut palm jaggery|
|Type||Dairy-free/For Lactose Intolerant|
|Fat-free/Low-fat||No/14g per 100g|
|Sugar||7.9g per 100g|
|Calcium||Yes/1.9g per 200g|
|Sugar||7.7 g per 100 g|
|Calcium||Yes/1.7 g per 100g|
|Sugar||5.6 g Natural sugar|
|Type||Greek Yogurt/More Protein|
|Fat-free/Low-fat||Yes/2.4g per 100g|
The health benefits of yogurt come from the presence of nutrients and probiotics in it. Probiotics are healthy bacteria naturally present in our digestive system. These good bacteria are present in fermented milk products like yogurt and help keep our digestive system healthy.
Some conditions like eczema, irritable bowel syndrome, diarrhoea, yeast infections, and constipation may be helped by including yogurt in the diet. The calcium in yogurt helps maintain good bone health, protein strengthens skin and muscles, magnesium regulates blood pressure, and vitamin B12 promotes a healthy heart and nervous system.
Consuming yogurt daily can improve various aspects of one's well-being, from bone health to immunity. Yogurt is prepared from milk; therefore, it is rich in high-quality protein and other nutrients like calcium, vitamin B, vitamin -B12, potassium, and magnesium.
Thereby offering protective effects against various diseases like osteoporosis, high blood pressure, etc. But, ultimately, it's the 'probiotic' effect. Yogurt contains certain live bacterias that promote the growth of good bacteria in the gut. Good bacteria are known to improve immunity and digestive health.
The difference between yogurt and curd has to do with the method of preparation. Yogurt is prepared by adding strains of lactobacillus bulgaricus and streptococcus thermophilus bacteria to milk. On the other hand, the curd is made by adding an acid like vinegar or lemon juice to milk.
Curd contains the lactic acid bacteria called lactobacillus bulgaricus but not streptococcus thermophilus. The concentration of these bacteria is also not as high compared to yogurt. Also, you can find flavored yogurt in the market, but curd is usually not flavored.
That's not it. A variety of yogurt called Greek yogurt contains twice the amount of protein found in curd because of straining to remove whey from it. Remember to buy unsweetened, unflavored yogurt if you want to include it in your weight loss diet.
The amount of live strain/bacteria present is what makes the difference. Curd contains lactic acid bacteria, while yogurt contains live cultures of both lactobacillus bulgaris and streptococcus thermophilus.
But yogurt is the only one with a probiotic effect. Hence, the probiotic nature of curd makes it a better choice for consumers especially, those with digestive issues.
Below is our buying guide, written after thorough research by the mybest team and in cooperation with nutritionist Ruchi Wadhwa. Read through to learn about the type of milk used, processes involved, and products made using yogurt.
Depending on the type of milk used, additives, and processing, a yogurt may take several forms. You can choose the right variety depending on the other ingredients you wish to add to it, the dish you want to make, and the kind of health benefits you want from it.
If you're on a diet or want to lose weight, we recommend going for fat-free or low-fat yogurt. Fat-free yogurt is fermented, lowering the fat and calorie count. This process also results in the milk having more calcium, and the fat content goes down to 0 to 2.5% which comes to about 0 to 2.5g of 100g. The calorie count comes between 50 to 55 kcal.
Yogurt made with skimmed milk will give you all the benefits of probiotics also. When you are looking for low fat or fat-free yogurt, check if the package mentions the same. You can also check the nutritional information on the package to confirm whether it is low fat or fat-free.
'Low-fat' or 'fat-free' yogurt is made by fermenting toned or skimmed milk and offers you all the health benefits of regular yogurt. In fact, It provides you with all the nutrients from superior quality animal protein to calcium without the extra calories from fat, making it a perfect snack for people trying to lose or manage weight.
People who are lactose intolerant often find yogurt to be easier to digest. Depending on the type, the lactose level varies, and companies rarely mention it on the package. A 200-gram tub of greek yogurt contains 10 grams of fat, and if that amount is difficult for you to digest, prefer dairy-free yogurt or plant-based yogurt.
The most common dairy-free yogurt varieties are coconut, almond, and soy yogurts. Coconut milk yogurt is rich in calcium, potassium, magnesium, fiber, and many other nutrients. But it provides more calories and fat than dairy yogurt, with 24g of fat and 230 calories per 100 grams. So, if you are watching your weight, consume in moderation.
Almond milk yogurt is as low as 30 - 50 in calories per 240 ml, while dairy yogurt has 146 calories. It is also rich in fiber, calcium, and vitamin E. Soy milk yogurt is known for reducing cholesterol and blood sugar levels and has protein levels on par with dairy yogurt. But the presence of isoflavones, which act like estrogen in humans, maybe a drawback since it causes an unhealthy increase of the hormone in the body.
These alternative yogurts are plant-based and are commonly prepared using almond, soy, or coconut milk. The whole process of fermentation using yogurt cultures or strains is similar to that of regular yogurt. So, non-dairy yogurts are as effective probiotics as regular dairy ones.
Yogurt is prepared by adding bacteria strains that convert the milk lactose to lactic acid, which curdles the milk. An additional step of straining the yogurt to remove whey from it makes Greek yogurt. This straining process makes a thicker yogurt rich in protein with lesser sugar, carbs, and sodium.
Although Greek yogurt is not lactose-free, it has a significantly lesser lactose content than regular yogurt, still making it easier for lactose-intolerant people to digest. Unfortunately, the straining process also removes a lot of calcium from it. So, if you are considering yogurt as a source of calcium, Greek yogurt may not be a good option for you.
Greek yogurt has an entirely different nutrient profile with almost double the amount of protein and half the amount of carbohydrates, and sugar making it a good choice for dieters, gym-goers, and people with chronic conditions like diabetes. At the same time, regular yogurt has much more calcium, so it is the better option for growing children and the elderly.
Sugar is not the only ingredient to look out for in yogurt. Other ingredients that may be present in yogurt are artificial sweeteners, thickeners, dyes, and preservatives. Some fruit yogurts will most likely have food coloring that matches the color of the fruit.
And gelatin or other permitted thickeners are used to make the yogurt creamier. Most companies only mention that the yogurt contains permitted preservatives, food coloring, and thickeners, and not the names of the substances used.
If you are hyper-allergic to such substances, they are likely to cause body inflammation and intestinal ulcers. Make sure to check the ingredients list to ensure that the yogurt is free from these potentially allergic ingredients.
Usually, products labeled as 'low-fat' or 'fat-free' offer little to no nutritional benefits as fat is often replaced with HFCS, dextrose, and other substances to improve the palatability of the final product, which end up doing more harm than good.
So, always check the ingredient list, best before date, allergen information before buying. If the information is not mentioned clearly or is misleading, then avoid buying that product.
Find the answers to the most common questions by nutritionist Ruchi Wadhwa as she explains based on her knowledge and experience.
The best time to consume yogurt is in the morning before breakfast or 1-2 hours after it. This will allow the beneficial live strains to reach your gut and help you get maximum benefits. It is best to combine yogurt with a fruit or high fiber cereal as this will increase the probiotic effect of yogurt.
To help you make more healthy choices, we have prepared buying guides and recommendations for the best honey, olive oil, and green tea for weight loss in India. They are known for their antioxidant content, anti-inflammatory activities, and more that promote well-being in humans. Click on the links below to learn more.
Yogurt is rich in probiotics, nutrients, and healthy fats. But make sure you consume it in moderation, so you won't add too many calories to your daily diet. You can add yogurt to any meal of the day or eat it as a healthy snack when you get sugar cravings. Also, remember to store yogurt in your refrigerator so it will last longer without getting spoilt.
Written by - Arun F Xaviour
Reviewed by - Ruchi Wadhwa
We selected the top 3 products after examining more than 100 reviews and product ratings from EC sites like Bigbasket and Amazon.
Rest top 5 are chosen based on the buying guide which is thoroughly researched by the mybest team.
Reviews and Ratings
Read below to know more about our rating system and the points we took for reviewing from the buying guide.
For Those Who Are on Diet, Buy Fat-Free or Low-Fat Yogurt
We checked if the yogurt is low in fat or fat-free.
Lactose Intolerant? Look For Keywords 'Non-Dairy & Lactose-Free' as They Are Made Using Coconut Milk
Since dairy-free yogurt is known for its digestibility, we checked if the yogurt is easy to digest.
Confirm Is It's Low/No Sugar, Preservatives-Free, and More as They Can Cause Inflammation
We checked if the yogurt doesn’t have artificial sweeteners, thickeners, dyes, and preservatives.
PC and Cameras
Home Appliances and Electronics
Cosmetics and skincare
Food and drinks
Kids and baby
Interior and furniture
DIY and tools
Sports and fitness
Books, CDs, DVDs
Cars and motorcycles
Housing equipment and renovation
Smartphones and mobile phones
Investment and asset management
Credit cards and loans