You may have noticed a heavy presence of dairy-related topics in my blog. Many of my posts centre around it in some form: I love all things dairy, whether it’s milk, yoghurt or cheese. My favourite snack currently is yoghurt and being the nutrition nerd I am, I compared over sixty yoghurts currently available in Australia and rated my best and worst based on their sugar, protein and fat content.
Top Three Picks
Chobani 0% Greek Yogurt Plain
Of all the yoghurts I compared this has the highest protein content, making it a great option to help with satiety (that is, feeling full). Higher protein foods are good for turning off the hunger switch. In addition, it’s low in fat, low in saturated fat, low in sugar and contains calcium, making it a fantastic option.
Chobani 2% Greek Yogurt Plain
For those who can’t quite face a 0% fat yoghurt, this might be a better alternative. It still has a fantastic nutritional profile boasting 9.2g of protein per 100g, while still being low in fat, saturated fat and sugar, as well as having a thick, creamy texture.
Nestle Ski Soleil range
A great option, as it’s low in fat and saturated fat. The range is also lower in sugar than other flavoured low-fat yoghurts. They also contain probiotics, which may be beneficial for gut health.
Bottom Three Picks
Alpine Coconut Milk Yoghurt
It’s very high in fat and saturated fat (16.2g of fat per 100g, of which 11.5g is saturated). Also, the yoghurt is sold in tubs of 200 grams, so it might be hard to limit yourself to half – meaning the potential to eat the whole tub in one go could double those numbers. This yoghurt also contains no calcium and is very low in protein (less than 2g per 100g).
The Coyo was very high in fat (22g per 100g), most of which is saturated. As a rule of thumb, any snack containing over 10g of fat per 100 g is considered high. It’s also low in protein (2g per 100g) and contains no calcium, although it does have probiotics.
Jalna Greek Yogurt Natural
While this is low in sugar, unfortunately it is 10% fat (of which a huge 7% is saturated), making it a high-fat food. It also has one of the lowest amounts of protein of all the yoghurts I compared, and while it does contain calcium, it’s not as much as some of the other brands assessed.
If you are vegan or lactose intolerant, choose lactose-free yoghurt or soy yoghurt over coconut or almond yoghurt for a more nutritious choice.
A good option is the Soy Life range as it’s lower in fat than coconut yoghurt. Or if sugar content is a concern, then Kingland Plain Soy Yoghurt is a great choice as it’s low in saturated fat and low in sugar.
Try getting more dairy into your day with some of the ideas below:
- Freeze a lemon Chobani for a couple of hours before eating for a taste and consistency of a lemon cheesecake. Top with crushed almonds and a sprinkle of cinnamon for a real cheesecake experience.
- Mix low-fat Greek yoghurt with a drizzle of honey and cocoa powder and freeze for a couple of hours – it’s the most delicious, chocolaty, creamy dessert. I normally sprinkle over some nuts for crunch as well.
- My go-to breakfast option is mixing up a batch of bircher muesli on Sunday night with a mix of milk, oats, nuts, seeds, chia and fruit (basically anything that’s in the pantry), and dolloping on some low-fat yoghurt before eating.
- For savoury options, try substituting sour cream with low-fat yoghurt in Mexican dishes, or try low-fat yoghurt with a squeeze of lemon, grated garlic and pinch of salt as a quick dip.
Five yoghurts with the lowest sugar content per 100 grams
- Alpine Coconut Milk Yoghurt – 2.9 grams
- Chobani 0% Greek Yogurt Plain – 3.8 grams
- Nestle Ski Soleil Vanilla Yoghurt – 3.8 grams
- Nestle Ski Soleil Mixed Berry Yoghurt – 4.2 grams
- Nestle Ski Soleil Passionfruit Yoghurt – 4.3 grams
Five yoghurts with the lowest total fat content per 100 grams
- Chobani 0% Greek Yogurt Plain – zero grams
- Chobani 0% Greek Yogurt Blueberry – zero grams
- Chobani 0% Greek Yogurt Raspberry – zero grams
- Nestle Ski Soleil Vanilla Yoghurt — 0.1 grams
- Nestle Ski Soleil Peach And Mango Yoghurt – 0.1 grams
Five yoghurts with the high protein content per 100 grams
- Chobani 0% Greek Yogurt Plain – 10.2 grams
- Chobani 2% Greek Yogurt Coconut – 8.3 grams
- Chobani 0% Greek Yogurt Blueberry – 8.3 grams
- Chobani 0% Greek Yogurt Raspberry – 8.3 grams
- Chobani 2% Greek Yogurt Passionfruit – 8.1 grams