A Guide to the Many Different Types of Yogurt and Their Nutrition Benefits

An Overview of the Different Types of Yogurt

Yogurt has become an increasingly popular food item over the last few decades. It offers a range of health benefits thanks to its unique combination of nutrients, types of yogurt contain beneficial probiotics that support digestive and immune system health. With so many varieties available, what are the main types of yogurt and what do they offer?

Greek Yogurt

types of yogurt like Greek yogurt have risen to prominence and become one of the most popular options. Traditional Greek yogurt is strained to remove excess whey, resulting in a thicker, creamier texture. It contains less sugar and more protein than regular yogurt. The straining process also removes some lactose, making Greek yogurt easier to digest for those sensitive to dairy. Greek yogurt makes a great high protein breakfast or snack.

Regular Yogurt

Regular yogurt has a thinner, more liquid-like texture compared to Greek varieties. It is made by fermenting milk with live cultures of bacteria. This effervescent tangy flavor is characteristic of yogurt. Regular yogurt tends to be higher in carbohydrates as it contains more lactose from the milk and often extra sugars. It can be flavored with fruit or other natural flavors. Regular yogurt provides calcium, vitamin B12, riboflavin, and other nutrients.

Skyr

types of yogurt like skyr originated in Iceland. It is technically a soft cheese but closely resembles Greek yogurt in nutrition and texture. Skyr is highly strained, giving it an ultra-thick, creamy body. It is high in protein with minimal sugar and fat. The difference between skyr and Greek yogurt comes down to the strains of bacteria used. Skyr tends to be milder in flavor.

Labneh

Labneh is a Mediterranean type of yogurt that has been concentrated even further than Greek yogurt. Traditionally made from cow or goat milk, salt is added during the straining process. This draws out much of the moisture, resulting in a rich, tangy spread. Labneh contains high amounts of protein and calcium and makes for a flavorful and nutritious dip.

Frozen Yogurt

Frozen yogurt offers a cool, creamy treat that can satisfy ice cream cravings in a healthier way. Rather than being churned like ice cream, frozen yogurt is made by freezing flavored yogurt. Premium brands contain live and active cultures. However, many mass-market varieties contain little actual yogurt and loads of added sugars. To enjoy the probiotic benefits, look for brands using milk and real yogurt as the main ingredients.

Drinkable Yogurt

Smooth, drinkable yogurt offers the convenience of portability. Brands like kefir provide probiotic-rich beverages packed with protein and calcium that can be enjoyed on the go. Many drinkable yogurts tend to be higher in sugar, so be sure to check the label. But when you want a quick, grab-and-go option, drinkable yogurt can deliver that tasty tang without the spoon.

Non-Dairy Yogurt

Non-dairy types of yogurt allow those with lactose intolerance, vegans, or people avoiding dairy for other reasons to reap the benefits of yogurt. Plant-based milks like coconut, almond, and soy can be fermented into creamy yogurt alternatives. Probiotics are added to mimic the gut-healthy properties of traditional yogurt. Non-dairy options are suitable substitutes nutritionally but pay attention to added sugars.

Low-Fat and Nonfat Yogurt

To create low-fat or nonfat yogurt, the fat is removed from the milk before fermentation. This results in a lower calorie yogurt option. However, the fat in dairy provides satiety and satisfaction. Removing it can leave nonfat yogurt feeling less rich or decadent. But for those monitoring calories and fat intake, reduced fat yogurt delivers the same nutritious probiotics with less fat.

Full-Fat Yogurt

Full-fat yogurt uses whole milk instead of reduced-fat milk in the culturing process. This gives it a richer texture and fuller flavor. While full-fat yogurt is higher in calories, saturated fat, and cholesterol, studies show its nutrients are more bioavailable. The fats help carry the fat-soluble vitamins A, D, E and K. Just be mindful of portion size when opting for full fat types of yogurt.

Whipped Yogurt

Whipping yogurt gives it a light, fluffy texture almost resembling soft-serve ice cream. Air is incorporated into the yogurt during processing after culturing. Whipped yogurts contain less liquid whey, resulting in a thicker consistency. However they can be lower in protein compared to Greek and traditional yogurt. But if you want a frothy, mousse-like yogurt, whipped provides that airy texture.

Kefir

While kefir resembles drinkable yogurt, it actually contains a unique combination of yeast and lactic acid bacteria. This gives kefir a tart, tangy taste and effervescent mouthfeel. Kefir grains are added to milk to produce the live cultures. Traditional kefir has a thinner consistency closer to milk, while Greek kefir is strained for a thicker texture. Kefir provides a powerful dose of probiotics and nutrients like calcium, phosphorus and B vitamins.

Probiotic Yogurt

All yogurts by nature contain probiotics from the live and active cultures used during fermentation. However, some yogurt contains additional probiotic strains added after the culturing process. These can boost digestive and immune functioning. When selecting yogurt, probiotic varieties will list the specific strains like Lactobacillus and Bifidobacteria and the amounts on the label.

Organic Yogurt

Organic yogurt comes from milk produced by cows raised on organic feed without antibiotics or growth hormones. Organic production methods also avoid the use of synthetic pesticides and fertilizers. For those wanting to avoid GMOs and hormones, organic yogurt provides that option. Taste, texture and nutrition are typically comparable to non-organic commercial yogurts.

Homemade Yogurt

Making yogurt at home allows you to control the ingredients and customize flavors. Homemade yogurt just requires milk, live cultures, and time to ferment. You can use cow, goat or sheep milk. Any type of milk or milk alternative can be made into yogurt, the only requirement is that it contains protein and sugar for the cultures to feed on. DIY yogurt is simple, satisfying and can save money.

Flavored Yogurt

Flavored yogurt offers a sweet twist on the typically tangy dairy. Common flavors include vanilla, strawberry, peach, and blueberry made with either real fruit purees or artificial flavorings. While flavored yogurts can contain high amounts of sugars, some brands use naturally sweetened options. Flavor varieties can make yogurt more palatable and delicious.

Australian Yogurt

Australian yogurt tends to be creamier and smoother than other yogurts. This is achieved by using a straining process that removes more liquid whey while retaining the fats that provide richness. Typical Australian yogurt types include Greek, French, and traditional. Unique Australians brands like Noosa are gaining popularity worldwide for their decadent, dessert-like yogurt.

Nordic Yogurt

Nordic yogurt originated in the chilly northern climates of Finland, Norway, Sweden, Iceland, and Denmark. Nordic style yogurt tends to be minimally processed and focuses on purity of ingredients and health benefits. Popular Nordic yogurts include skyr and filmjolk. They have a mild, fresh dairy flavor and are high in protein.

Bulgarian Yogurt

In Bulgaria, yogurt is considered an integral part of the daily diet and cultural cuisine. Bulgarian yogurt is intensely strained, resulting in a thick, creamy rich texture. It often contains Lactobacillus bulgaricus, a probiotic bacteria strain named after the country. Bulgarian yogurt is prized for its high protein content and tart, distinctive tang.

Balkan Yogurt

The Balkans region is known for its fresh, homemade yogurt rich in probiotics. Balkan-style yogurt tends to use starter cultures at warmer temperatures between 40-45C (104-113F). This allows the milk proteins to denature slowly for a smooth texture. Feta and other soft cheeses can be made from Balkan yogurt whey.

Middle Eastern Yogurt

In Middle Eastern cuisine, yogurt is enjoyed as both a savory and sweet food. Labneh, a strained yogurt cheese, features heavily with olive oil and spices. Sweet yogurt drinks flavored with rosewater and fruit are also popular. The region enjoys a variety of sheep and goat milk yogurts. Probiotic drinks like kefir also originated in the Middle East.

Indian Yogurt

India produces and consumes large amounts of yogurt. Common Indian yogurts include dahi, mattha, and chaas consumed as savory dishes, drinks, and desserts. Spices like cumin and curry mixes are often added for signature Indian flavors. Indian yogurt tends to use culturing temperatures between 40-50C (104-122F) for a gentle fermentation.

QBC (Quark, Buttermilk, Cheese)

Quark is fresh cheese made from the curds of soured milk, similar to cottage cheese but drier. Traditional quark is made by warming soured milk gently until the curds separate from the whey. The curds are then strained to produce quark. It has a creamy, tangy flavor and contains probiotics. Quark is popular in Germanic, Slavic, and Nordic cuisines.

Nutritional Differences Between Types of Yogurt

With so many varieties, it can get confusing understanding the nutritional profiles of different yogurt types. Here is an overview of some of the key nutritional differences:

• Greek and strained yogurts are higher in protein due to the removed whey
• Regular yogurt is higher in carbohydrates and sugars than Greek yogurt
• Whole milk yogurt contains more fat and calories versus low-fat or nonfat
• Non-dairy yogurt is suitable for vegans and those avoiding dairy but may be lower in protein
• Added flavors, sweeteners and toppings can increase calories and sugars
• Probiotic varieties contain additional probiotic bacteria strains for gut health

In general, opt for plain, Greek, or skyr yogurts made from real cultured dairy to maximize the nutritional benefits. But all yogurt can be part of a healthy diet in moderation depending on your tastes, dietary needs, and preferences.

Health Benefits of Different Yogurts

All yogurts provide nutritional pros, but some key benefits include:

• Probiotics - The live cultures in yogurt support digestive and immune system health. Probiotic yogurts provide additional strains.
• Protein - Yogurt offers an excellent source of dietary protein to support energy, muscle building, and satisfaction.
• Bone health - The calcium and vitamin D in yogurt promotes healthy bones and teeth.
• Immunity - Probiotics may help strengthen the immune response and prevent infection.
• Heart health - Some studies link yogurt to improved blood pressure and cholesterol levels.

The wide range of yogurt types means you can find an option to suit your nutritional needs and health goals.

Uses for Different Kinds of Yogurt

The versatile nature of yogurt means it can be used in a variety of sweet and savory applications. Here are some ideas for ways to enjoy different types of yogurt:

• Enjoy Greek yogurt topped with fruit, nuts, seeds, and a drizzle of honey for a parfait breakfast
• Use regular yogurt to make smoothies, lassis, and protein shakes
• Spread labneh yogurt cheese as a vegetable dip or sandwich spread
• Marinate chicken or fish in Greek yogurt seasoned with garlic, lemon, and spices
• Use yogurt instead of mayo or sour cream as a sandwich or taco topper
• Make yogurt popsicles by blending fruit and yogurt and freezing
• Use yogurt to make tzatziki sauce, raita, or cucumber dip
• Substitute yogurt for oil or butter in baked goods recipes
• Top waffles or pancakes with yogurt, fruit, and maple syrup

With so many varieties and options, yogurt is endlessly adaptable to any dietary needs or taste preferences.

Storing and Handling Different Yogurts

To maintain freshness and probiotic potency, proper storage of yogurt is important. Here are some tips:

• Check best by or expiration dates and use within this window
• Store unopened yogurt in the refrigerator below 40F
• Once opened, consume within 7-10 days
• Avoid temperature fluctuations - don't let yogurt sit out then re-refrigerate
• Store yogurt away from light sources like windows or LEDs
• Don't reuse emptied yogurt containers for food storage
• When freezing yogurt, allow headspace for expansion
• Thaw frozen yogurt gradually

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.