Whey better: The pressure is on yoghurt producers to lighten carb and sugar contents.
There are literally hundreds of yoghurts available in supermarkets, and the tiny labels on the back, along with differing serving sizes makes it almost impossible to determine which is the "best" or "healthier" choice.
The biggest difference between yoghurts is that there is an emerging range of Greek style yoghurts, along with a reduction in "diet" yoghurts that have traditionally used sweetener to lower their kJ and sugar content. As a general rule of thumb, Greek style yoghurts are higher in protein, thanks to the straining process which sees excess whey removed, and results in thicker, stronger tasting yoghurt. Nutritionally this results in a better product and is also putting pressure on yoghurt producers to lighten the carb and sugar content of all yoghurts in general.
Overall, the results from this review are unlikely to surprise you, but it is always nice to see the numbers summarised, which is also likely to make a trip to the yoghurt section of the supermarket a lot quicker.
Black Swan Vanilla Bean Greek Style Natural
410kJ / 7.7g protein / 13g carbs/ 6.5g sugars / 1.5g fat / 233mg calcium
With No Added Sugar, probiotics, lactose free and a massive 230mg calcium per serve Black Swan is a great choice in yoghurt. The protein content of Black Swan is a little lower than some other Greek style yoghurts but apart from that, it is still a very strong product nutritionally.
Dairy Farmers Thick and Creamy
620kJ/ 3.6g protein / 14.5g carbs/ 14.2g sugars / 8.5g fat / 131mg calcium
Available in both full fat and low fat varieties, Light and Creamy was a good yoghurt when it was first released but has now being superseded by a number of high protein, lower sugar options.
370kJ / 4.9g protein / 13.5g carbs / 13.1g sugars / 1.5g fat / 180mg calcium
Marketed for the digestive benefits it offers thanks to its added probiotics,
Activia still contains added sugars and it remains much lower in protein and higher in carbs than Greek style yoghurts available, that still offer the benefits of probiotics.
353kJ / 4.7g protein / 12.9g carbs/ 12.6g sugars / 1.9g fat / 103mg calcium
I want to love this Aussie Organic yoghurt but it remains relatively high in added sugars and low in protein for it to sit on the favourite list. A small serving size and great flavour though does boost its credibility for active people.
Evia Thick and Lite
426kJ / 9.8g protein / 14.1g carbs / 11.5g sugars / 0.5g fat / ? calcium
There is a wide range to this brand, and some varieties are very strong nutritionally. The Greek style base mean that it is much higher in protein than regular yoghurt but the added sugar, which bumps up its carb content does take away from its credibility.
251kJ / 10.2g protein / 4.2g carbs / 3.8g sugars / 0g fat / 114mg calcium
With just a couple of ingredients, almost 0 sugars and 10+g of protein per 100g, you cannot go wrong with the US’s No 1 yoghurt. Despite recent media reports, Chobani is manufactured here in Australia which means Chobani is non-GMO according to Standard 1.5.2 of the Australia New Zealand Food Standards Code. The only issue is that its strong flavour often sees individuals adding sugar (which kind of defeats the purpose) so to keep the positive nutritional attributes, use vanilla or cinnamon to sweeten instead.
389kJ / 4.5g protein / 15.1g carbs / 14.8g sugars / 1.3g fat / 140mg calcium
One of the few lactose free yoghurts on the market and whilst it offers probiotics, it also contains added sugar and is relatively low in protein compared to natural or Greek yoghurt.
559kJ / 3g protein / 14.5g carbs / 14.0g sugars / 7g fat / 130mg calcium
Thick tasty, full fat yoghurt but unless the nutritionals are incorrect, is very low in protein to be considered great Greek yoghurt.
348kJ / 8.3g protein / 11.9g carbs / 11.1g sugars / 0g fat / 100mg calcium
Whilst the plain Chobani is a great choice, the fruit varieties still contain added sugars and for this reason are rated lower than that of some other yoghurt varieties.
220kJ / 5.3g protein / 7.4g carbs / 5.5g sugars / 0g fat / 170mg calcium
A calcium rich, Aussie favourite and a great alternative for those who do not like the taste of Greek yoghurt but whom also want a yoghurt low in sugars.
A little light in protein so ideally teamed with some CHIA or protein powder to form a nutritionally balanced snack.
614kJ / 5.3g protein / 18g carbs / 16.8g sugars / 5.8g fat / 153mg calcium
Another Aussie fav but one that is relatively high in added sugars and carbohydrates.
901kJ / 2.2g protein / 8.2g carbs / 7.4g sugars / 19.5g fat / ? calcium
Not really yoghurt given it is made from coconut milk but one which is gluten, dairy and soy free. Low in protein and total sugars, at $10 a tub and with 20g of fat per serve, there are few clients I could give this high kilojoule product to on a regular basis – a good option for vegans.
446kJ / 5.3g protein / 10.8g carbs / 10.6g sugars / 4.5g fat / 170mg calcium
Relatively low in sugars for a fruit yoghurt and with no add sugar; this is my fruit yoghurt of choice if you do not like a Greek yoghurt. Also contains massive 170mg calcium per serve so great for women of all ages.
Barambah Whole Milk
286kJ / 4.7g protein / 4.7g carbs / 4.7g sugars / 3.4g fat / 170mg calcium
This is the yoghurt I would feed to my own child. Contains only milk and probiotics and is low in everything except nutrition. Great teamed with fresh berries or fruit as a snack.
283kJ / 5.5g protein / 7.4g carbs / 5.0g sugars / 1.6g fat / 179mg calcium
The nutritionals of this yoghurt are strong, almost as strong as the Jalna fruit yoghurt BUT it does contain sweetener in place of added sugar to give its sweetness.
288kJ / 4.2g protein / 6.4g carbs / 6.4g sugars / 2.9g fat / 170mg calcium
Another Aussie gem which unlike the plain variety of Barambah does contain added sugar which bumps up its carbohydrate and sugar content. Still nutritionally strong for fruit yoghurt and rated only slightly lower than Jalna fruit yoghurt for this reason.
*Berry was the general flavour chosen across yoghurts compared
**Yoghurts selected were easily sourced at a local Woolworth’s supermarket
***The author of this article is not affiliated with any of these products, nor was she paid by any of these companies for product review
****This review does not seek to include every yoghurt variety available, rather a general summary of some of the popular supermarket brands.