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

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If you have a dairy allergy, can’t tolerate lactose, or maintain a vegan lifestyle, then dairy-free yogurts can be a great solution. As more and more people adopt a plant-based diet, food companies are coming up with new vegan yogurt options that achieve the same creamy-tangy flavor as that of cow’s milk yogurt, still preserving essential elements such as beneficial bacteria, protein, calcium, and vitamin D. As you make your way along the aisle containing yogurt products in the market, you will see a lot of different non-dairy choices – from cashew, flax, almond, coconut to soy-based yogurts. Be aware of these things when selecting a yogurt alternative.

Read the nutrition facts label and look for these qualities:

Low in added sugars. Opt for plain yogurt that is free of sugary additives. Take a look at the nutrition information of yogurts that have the least amount of sugar added in each serving. It is true that some dairy-free yogurts that have not been sweetened by any means have no added sugar. If you enjoy your yogurt with a hint of sweetness, try adding some fresh or frozen fruit or a bit of honey or maple syrup. Yogurts made out of cashew milk and coconut milk and in their natural, unflavored state are the ones with the least amount of added sugars.

Live and active cultures. The production of yogurt involves fermenting live organisms, which are beneficial to one’s health. Most dairy-free yogurts possess functioning and dynamic bacteria, although certain firms do not specify the types found in their product. If you’d like to get the specifics, take a look at the components on the back of the yogurt container, or reach out to the organization for more details concerning the bacterial cultures employed in their yogurts.

Protein. If you consume only plant-based foods, you are aware that you need to put careful forethought into guaranteeing that your daily protein requirement is met. Search for a yogurt that is high in protein and does not contain any dairy made from either soy or almond milk. A Greek-style, non-dairy yogurt may contain up to 11 grams of protein per 3/4 cup, depending on the type of product. To learn how to ensure you are getting adequate protein in your vegetarian diet, have a look at “Starting a vegetarian diet.”

If you abstain from consuming dairy-based products, ensure that your diet contains sufficient calcium and vitamin D. Examine labels carefully when purchasing yogurt, as the content of calcium and vitamin D can vary greatly. It is important to select a product that is dairy-free and has been fortified with these essential nutrients.

Vitamin B12 is a must if you want to stay healthy, but it is only found in dairy products, meats, or fortified food products. If you don’t follow a diet with animal products, it is necessary to include B12 in your diet through fortified foods or supplements. It’s essential to search for a yogurt option that includes vitamin B12 if you are not obtaining B12 from different enhanced sources since specific brands have varying levels of nutrients. Both Good Karma and So Delicious brands of coconut milk yogurt contain added vitamin B12.

Here’s How 5 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


Live & Active Cultures: S. Thermophilus, Lactobacillus Bulgaricus, Lactobacillus Acidophilus, Bifidobacteria, Lactobacillus Paracasei, and Lactobacillus Rhamnosus

Serving Size: 3/4 cup (170g)

Calories: 90

Total fat (g): 1.5

Saturated Fat (g): 1.0

Cholesterol (mg): 10

Sodium (mg): 105

Total Carbs (g): 11

Fiber (g): 0

Total Sugars (g): 12

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


Live & Active Cultures: Live Active Cultures, not specified

Serving Size: 3/4 cup (170g)

Calories: 190

Total fat (g): 15

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): n/a

Protein (g): 6

Vitamin D (%DV): 4

Calcium (%DV): 8

Iron (%DV): 6

Potassium (%DV): 4

Kite hill Plain Yogurt Alternative

Type: Plain made from almond milk


Live & Active Cultures: S.Thermophilus, L.Bulgaricus, L.Acidophilus, Bifidobacteria

Serving Size: 3/4 cup (170g)

Calories: 159

Total fat (g): 12.5

Saturated Fat (g): 1.1

Cholesterol (mg): 0

Sodium (mg): 11.3

Total Carbs (g): 9

Fiber (g): 2.3

Total Sugars (g): 5.7

Added Sugars (g): 4.5

Protein (g): 4.5

Vitamin D (%DV): 0

Calcium (%DV): 4.5

Iron (%DV): 6.8

Potassium (%DV): 2.4

Silk® Dairy-Free Yogurt Alternative

Type: Unsweetened made from soy milk


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

Good Karma® Yogurt Alternative

Type: Unsweetened, made from flax milk and pea protein


Live & Active Cultures: Contains 7 live active cultures. Label lists specifics

Serving Size: 1 cup (240 ml)

Calories: 25

Total fat (g): 2.5

Saturated Fat (g): 0

Cholesterol (mg): 0

Sodium (mg): 80

Total Carbs (g): 1

Fiber (g): 0

Total Sugars (g): 0

Added Sugars (g): 0

Protein (g): 0

Vitamin D (%DV): 2.3 mcg (10%)

Calcium (%DV): 280 mg (20%)

Iron (%DV): 0

Potassium (%DV): 0

If you’re aiming to reduce your weight, dairy-free yogurts can be incorporated into your diet as long as your caloric intake is monitored.

Nonfat cow’s milk yogurt typically has a lower calorie count than dairy-free yogurts since the latter often contain larger amounts of fat derived from plant-based ingredients. Make sure to keep an eye on the nutrition facts label when attempting to lose weight, so you can choose the option with the least amount of calories.

Which Dairy-Free Yogurt Tastes the Best? It’s All About Personal Preference

Many different types of nondairy yogurt are available that have distinct tastes and textures. Different brands have different flavor profiles and textures. I have a special fondness for the dairy-free products of the 6 brands on the table that utilize cashew milk. I appreciate the delightful creaminess of Forager products and it’s convenient that I can find them at my nearby supermarket so I don’t have to make an extra stop. I feel drawn to regular cashew milk or cashew milk vegan yogurt made with watermelon seeds, pumpkin seeds, and brown rice protein in order to create a similar protein content that is found in cow’s milk yogurt. It is not likely that one would eat this yogurt alone, and it is best consumed when accompanied by toasted nuts and fresh fruit for an even more satisfying snack.

I tend to opt for soy or almond milk yogurts as my alternative. These food items possess a small amount of protein and fiber, as well as typically having calcium and vitamin D added to them. If you are cash-strapped and able to consume dairy, then a standard cow’s milk yogurt may be a good choice. Regular yogurt is typically half the price of dairy-free yogurt and is rich in protein, calcium, and vitamin D, making it a very nourishing option.

Comparing Vegan Yoghurt

It is necessary to look into the dietary facts of vegan yogurts and contrast them to those of non-vegan yogurts through market research in light of these matters. I took it upon myself to do a study of vanilla plant-based and dairy yogurts available in the Australian marketplace since not much research has been done on the nutrition of plant-based yogurts in this region. This study will analyze the levels of fat, sugar, protein, energy, and components present and evaluate them against the rules and regulations established by the Food Standards Australian and New Zealand (FSANZ) and the World Health Organization (WHO).

This study aims to discover if vegan yogurts available in Australia surpass the standards for overall fat intake, particularly saturated fat, and are comparatively lower in protein and sugar than dairy yogurts.

Existing Research

Most of the current research relating to plant-based yogurt concentrates on what customers choose and how the quantity of fat and sugar impacts the degree to which it is liked rather than studying the macronutrients and energy levels from a health point of view. The investigation also included many varied tastes, which made it harder to compare, and the educational material did not have any assessment exclusively for plant-based vanilla yogurts.

Investigative studies indicate that coconut yogurt tends to have larger proportions of total fat and saturated fat in comparison to its sugar content. It was found that soy yogurt was similar in terms of fat content to dairy yogurt and had less sugar. In Europe, coconut and almond-based yogurt are overwhelmingly the most popular plant-based varieties, with higher levels of fat than other types. The energy and fat content of plant-based yogurts was greater than that of normal dairy products, but both varieties consisted of the same amount of sugar and saturated fatty acids. These results were concluded.

Plant-based yogurts have many components to them, including soy, coconut, oat, almond, cashews, and peas. In Noosa, Australia, there were only two identified varieties of plant-based yogurts: almond and coconut. A review included a combination of 7 vegan vanilla yogurts, with 2 made from almonds and 5 from coconut. In addition, there were 9 dairy vanilla yogurts accessible, adding up to a total of 16 in the sample.

Initial results indicate that there is a wide range of fat and energy content among different brands. Plant-based yogurts did not list the amount of calcium, which was due to the fact that there was a low amount present. A mix of elements was utilized, yet frequently starch was added to thicken the mixture, and natural flavors were implemented. Typical dairy yogurt tended to be higher in both protein and sugar than plant-based yogurts, though it usually had the smallest amount of fat.


All of the almond yogurts, the majority of the dairy yogurts, and a majority of the coconut yogurts were found to be excessive in sugar. The Food Standards Australia New Zealand demands that in order for a food to be considered as having a low sugar content, it must have less than five grams of sugar per hundred (FSANZ, 2019). Four of the seven vegetarian yogurts were labeled as low sugar since they each contained no more than 5 grams of sugar. The sugar content in coconut yogurts sits at an average of 4.54, so it can be concluded that, on the whole, these yogurts are not overly sweet. The level of sugar found in almond yogurts was estimated to be 6.35 grams, which puts them outside the category of ‘low sugar’. Cocobella was almost categorized with its 5.5 grams per 100 grams of sugar, but So Delicious Almond Vanilla Yoghurt led the pack with a 7.7 gram-to-100-gram ratio. Nakula Island Style Organic had the next greatest amount at 7.1 grams.

The amount of sugar present in dairy-based vanilla yogurt is an average of 10.18 grams for every 100 grams. Without the yogurts that had additional sweeteners, the mean sugar content rises to 11.68 grams per 100 grams. This figure does not include lactose or other types of milk sugars. In ordinary yogurt, there is usually 6 grams of sugar per 100 grams resulting from the lactose that is found naturally in the milk.


Food Standards Australia and New Zealand stipulate that yogurt must have no more than 3% fat content to be categorized as low fat. Neither of the dairy, almond, or coconut yogurts measured up to the standards; however, dairy had the fewest grams of fat per 100, amounting to 3.8 grams on average. Almond yogurt had 6.4 grams of fat per 100, and coconut yogurt had the highest at 12.1 grams per 100. Most of the fat in the coconut yogurt was saturated fat, averaging 11.4 grams per 100 grams. The research concluded that almond yogurt was the skinniest option in terms of fat and calories, but the coconut variety had a larger amount of total fat, saturated fat, and calories but less sugar.

The World Health Organization advises that only a small portion (less than 10%) of what is eaten should contain saturated fats. This amounts to around 20 grams per day for females and 30 grams per day for males. Thus, a 200-gram serving would be over this suggestion. A review of 16 studies examining the effects of coconut oil on cholesterol levels revealed a statistically significant rise in both unhealthy LDL and helpful HDL cholesterol compared to other vegetable oils. Coconut oil is abundant in medium-chain fatty acids, which have exhibited a capacity to boost metabolic health and brainpower, in addition to demonstrating impressive anti-fungal and anti-bacterial capabilities. It has long been recommended to cut down on coconut oil in one’s diet because of its adverse effects on the cardiovascular system, yet Hewlings claims that not all types of fatty acids are equal, and the short-chain fatty acids that are present in coconut oil should not be viewed in the same way as the high-risk, long-chain saturated fatty acids.


For a meal to be categorized as a significant supply of protein, it should have at least 10 grams of protein per portion. Only two of the dairy yogurts earned the distinction of claiming ‘Yopro High Protein’ with 15.2 grams of protein for each 160-gram portion. A 200-gram serving of Barambah Organic contains 10 grams of protein. By the way, Barambah Organic boasts the biggest suggested portion size. The amount of protein for dairy was the highest among all three types; it was 5.2 grams per 100 grams on average. Almonds were the second-highest with 2.8 grams, while coconuts had the least amount at 1.4 grams.

Serving size

The portion sizes that the producers suggested differed greatly from one company to the next, with Coco Tribe Coconut yogurt containing the smallest amount at 50 grams and Barambah Organic Yoghurt containing the maximum at 200 grams. The Coco Tribe coconut yogurt was determined to possess the greatest quantity of fat and calories when compared to the other 16 samples. The mean for the amount of coconut yogurt was the least at 105g. The suggested portion size for almond yogurt was the largest at 158 grams, with the dairy variant coming second at 141 grams.


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