We may earn commission from links on this page, but we only recommend products we back. Why Trust Us?
You might spend a lot of your life avoiding bacteria, but your gut craves it. Probiotics are live (yes, living!) bacteria that you ingest to fight off the harmful bacteria in your body. “They’re the good guys,” says Jennifer Messer, R.D., a dietitian in New Hampshire. There are many places you can find probiotics, including supplements and fermented foods or drinks like kombucha, but there may be no easier and tastier way to get probiotics into your daily routine than making yogurt your go-to snack.
The benefits of probiotics for your whole body
“Our guts are made up of trillions of microbes known as the gut microbiome, and what we eat and drink can affect our gut microbiome balance,” says Caroline Susie, R.D.N., a registered dietitian nutritionist in Dallas.
When probiotics get into your digestive system, they balance and fight off harmful bacteria, keeping the colon strong and helping you avoid infections. They’re important for managing symptoms relating to irritable bowel syndrome, diarrhea, constipation, lactose intolerance, and ulcerative colitis, because they break down fibrous foods like certain fruits, vegetables, and whole grains.
The type of probiotic you’re most likely to encounter is called Lactobacillus acidophilus, and experts say it’s the most beneficial. It supports overall digestion, promotes healthy blood sugar, and helps your body resist yeast infections. It is also commonly paired with Bifidus regularis and Lactobacillus casei, two other probiotic bacteria that also improve intestinal health.
L. acidophilus can be found in sauerkraut, miso, tempeh, and cheese, but most dietitians recommend yogurt since it’s affordable, accessible, and easy to work into your diet.
How to choose the best probiotic yogurt
Overwhelmed in the yogurt aisle? There are two main things to look for on a label. First, make sure it says “contains live and active cultures,” says Dana Eshelman, R.D.N., dietitian and founder of A Dash of Dana Nutrition Coaching. Then, pay attention to the sugar content—some yogurts can contain more sugar than a bowl of ice cream! (The options listed below all have 10 grams of sugar or less.)
“The bad bacteria in your gut thrive on sugar,” Eshelman explains. So, going overboard on sugar can cause the bad bacteria to outnumber the good, leading to inflammation and even chronic disease. Sure, the probiotics help, but why make it work harder? Experts agree that not all yogurts are good probiotic sources, so we’ve gathered the ones you can count on to keep your gut healthy (and taste delicious!).
“I love that a few years back, Stonyfield made the commitment to reduce unnecessary sugar in their products, and they are still absolutely delicious,” Messer says.
Nutrition per 1-serving:150 calories, 6 g fat (3.5 g sat fat), 65 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 16 g protein
Siggi’s is an R.D.-favorite for a reason. It’s actually skyr, an Icelandic type of yogurt that’s creamy and thick. Bonus: It contains 40% less sugar and more protein than many Greek yogurt brands.
Nutrition per serving: 130 calories, 4.5 g fat (3 g sat fat), 60 mg sodium, 11 g carbs (0 g fiber, 8g sugar), 15 g protein
“This is a raw, vegan, and dairy yogurt that is rich, tart, and tangy but tastes unlike other yogurts I have tried,” Messer says. GT’s raw yogurt is made by fermenting young coconuts for a probiotic boost.
Nutrition per serving: 110 calories, 6 g fat (6 g sat fat), 20 mg sodium, 12 g carbs (0 g fiber, 4 g sugar), 2 g protein
Advertisem*nt - Continue Reading Below
4
Best High-Protein Yogurt
fa*gE Total 2% Milkfat Plain Greek Yogurt
The family-owned company produces a rich, creamy yogurt made with milk from non-GMO-fed cows. It’s also particularly high in protein, which “will help keep you fuller longer,” Susie says.
Nutrition per serving:140 calories, 4 g fat (2.5 g sat fat), 65 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 20 g protein
Chobani’s Less Sugar yogurt line is kosher-certified, gluten-free, and vegetarian-friendly. In addition to ever-popular blueberry, it’s available in many flavors, including alphonso mango (a sweet tropical flavor) and fino limon (a sharp and sweet lemon flavor).
Nutrition per serving:120 calories, 2.5 g fat (1.5 g sat fat), 70 mg sodium, 11 g carbs (<1 g fiber, 9 g sugar), 12 g protein
Greek yogurt may be popular, but it’s not for everyone: If you prefer your yogurt less thick, Yoplait Light has the probiotics you need and is also a good source of vitamin D.
Nutrition per serving:90 calories, 0 g fat (0 g sat fat), 75 mg sodium, 17 g carbs (10 g sugar), 5 g protein
Advertisem*nt - Continue Reading Below
Nancy’s boasts over 41 billion live probiotic cultures—not just Lactobacillus acidophilus but other beneficial ones as well. And they’re experts: The company has been making their probiotic-rich yogurt for more than 50 years.
Nutrition per serving: 70 calories, 0 g fat (0 g sat fat), 115 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 9 g protein
8
Wallaby Organic Aussie Greek Whole Milk Yogurt, Peach
This Australian brand makes a sweet, rich, and creamy yogurt, with no added sugar and a bit more protein than many brands.
Nutrition per serving: 120 calories, 5 g fat (3.5 g sat fat), 50 mg sodium, 8 g carbs (1 g fiber, 6 g sugar), 11 g protein
This vegan-friendly option packs more than 10 billion live and active probiotics into each cup, making it one of the best plant-based yogurt alternatives on the market, dietitians say. The yogurt is thick and creamy and comes in a variety of flavors.
Nutrition per serving:180 calories, 8 g fat (1.5 g sat fat), 170 mg sodium, 18 g carbs (6 g fiber, 8 g sugar), 13 g protein
Advertisem*nt - Continue Reading Below
Maple Hill’s yogurt is made using the milk of 100% grass-fed cows. In fact, the brand currently has over 150 grass-fed organic farms in New York state—and the creamy product is hard to beat.
Nutrition per serving:150 calories, 9 g fat (7 g sat fat), 110 mg sodium, 10 g carbs (0 g fiber, 9 g sugar), 8 g protein
Brown Cow’s “Original Cream Top” plain yogurt has a distinctive, rich top layer. Stir it in or eat it straight—there are five different strains of probiotics either way.
Nutrition per serving:110 calories, 6 g fat (3.5 g sat fat), 80 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 6 g protein
For an on-the-go yogurt, Activia goes down easily and provides the same powerful probiotic punch you’d get from their spoonable varieties.
Nutrition per serving:70 calories, 1.5 g fat (1 g sat fat), 50 mg sodium, 11 g carbs (<1 g fiber, 10 g sugar), 3 g protein
Advertisem*nt - Continue Reading Below
The Greek Gods’ yogurt is super silky, and has a surprising and delicious tang-free flavor. It’s a great source of probiotics and has no artificial flavors.
Nutrition per serving: 140 calories, 9 g fat (5 g sat fat), 110 mg sodium, 11 g carbs (0 g fiber, 9 g sugar), 7 g protein
This is another excellent vegan yogurt alternative. The brand uses cashews as its core ingredient, making the texture of the yogurt smooth and creamy. It’s also very low in sugar.
Nutrition per serving:110 calories, 7 g fat (1.5 g sat fat), 5 mg sodium, 9 g carbs (1 g fiber, 1 g sugar), 3 g protein
This coconut-based yogurt which contains 50 billion probiotics in each serving. There’s also a dash of Himalayan salt and cassava root in each cup which balances out its flavor and creamy texture.
Nutrition serving:140 calories, 11 g fat (7 g sat fat), 65 mg sodium, 9 g carbs (1 g fiber, 6 g sugar), 2 g protein
Advertisem*nt - Continue Reading Below
Destinee Scott
Destinee Scott is an editorial fellow and a graduate student at New York University. She graduated magna cum laude from St. John’s University and has a passion for inspiring people to live their best lives. She is also a blogger and an avid-candle shopper.
