Probiotics: These good-for-you bacteria are powerhouses that support a whole host of essential bodily functions, from digesting food to fighting off germs.
Fermented foods are a great way to start upping your probiotic intake, and there are a whole bunch out there, like kimchi, kombucha, sauerkraut, tempeh, kefir, and pickles. A mainstay for the WH staff: probiotic yogurt, because it's an easy way to fill up on this essential nutrient, and it's super versatile.
Blend it with fruit for the healthiest smoothies, use it as a base for a fun breakfast (or protein-packed dessert!), or dig a spoon straight into the container. However you prep it, probiotic yogurt is a great ingredient to keep on hand—if you know which ones to buy.
"I’m all about the kombucha-on-tap life, but yogurt still holds a special place in my heart," says Kelli McGrane, RD, the creator of The Healthy Toast blog.
To be sure that you're getting the probiotic benefits of yogurt, look for the words "live active cultures" and "lactobacillus acidophilus" (a type of probiotic) on the label, says Juliana Dewsnap, RD. This probiotic helps keep things moving, promotes healthy blood sugar, and may even fend off yeast infections, she notes.
Meet the experts: Kelli McGrane, RD, is the creator of The Healthy Toast, a recipe and nutrition-based blog. Juliana Dewsnap, is a registered dietitian who has worked as a nutritionist for Baze and InsideTracker. Leigh Tracy, RD, is a nutritionist at Mercy Hospital. The experts in the Women's Health Test Kitchen have a collective 30 years experience in the food and nutrition space.
Since "lactobacillus acidophilus" also produces the enzyme lactase, yogurts with this ingredient may be easier for people with dairy sensitivities to digest. Studies suggest it may also reduce irritable bowel syndrome symptoms, like pain and bloating, and reduce the itchiness and pain associated with eczema.
Ready to treat your tummy, body, and taste buds? Here are the best probiotic yogurts you can buy, recommended by nutritionists and the WH Test Kitchen (based on taste tests).
1. Siggi’s Icelandic Skyr
siggi's Vanilla Icelandic Skyr Whole Milk Yogurt
Prefer a creamier base for your morning meal? Reach for skyr, which is actually a fermented, strained cheese. "Siggi's, an Icelandic style of yogurt called skyr, is creamier and thicker than Greek yogurt," says Leigh Tracy, RD, a nutritionist at Mercy Hospital. "It's also low in added sugar and contains live active bacteria to help promote gut health." In fact, it often packs in more protein than a regular yogurt.
Per serving: 130 calories, 4.5 g fat (3 g sat), 11 g carbs, 60 mg sodium, 0 g fiber, 8 g sugar, 12 g protein
2. Yoplait Light
Yoplait Light Yogurt Fat Free Strawberry
Dewsnap loves Yoplait Light's tasty flavors, especially the strawberry. Since they're plenty sweet, just go easy on toppings like fruit, and reach for no-sugar-added granola or roasted nuts for additional crunch.
Per serving: 90 calories, 0 g fat (0 g sat), 16 g carbs, 105 mg sodium, 10 g sugar, 5 g protein
3. Chobani
Chobani Non-Fat Plain Greek Yogurt
Chobani Non-Fat Plain Greek Yogurt
This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer. Consider this one of the best plain Greek probiotic yogurts out there.
Per serving: 80 calories, 0 g fat (o g sat), 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein
4. Stonyfield Farm Organic
Stonyfield Smooth & Creamy Yogurt Whole Milk Plain Organic
Stonyfield Smooth & Creamy Yogurt Whole Milk Plain Organic
"Both [Stonyfield's] regular and Greek yogurts are non-GMO, free of growth hormones, and contain excellent sources of live active cultures," says McGrane. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters. The experts in the WH Test Kitchen tapped the brand's Greek carton as a top high-protein snack, too.
Per serving: 170 calories, 9 g fat (5 g sat), 13 g carbs, 125 mg sodium, 0g fiber, 12 g sugar, 9 g protein
5. Fage Total
FAGE Total 2% Milkfat All Natural Lowfat Greek Strained Yogurt
FAGE Total 2% Milkfat All Natural Lowfat Greek Strained Yogurt
"Greek yogurt contains more protein than regular yogurt and has a thicker texture," says McGrane. Fage Total Greek Yogurt is a great replacement for sour cream and works wonders in smoothies, too.
Per serving: 150 calories, 4 g fat (3 g sat), 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein
6. Maple Hill Creamery
Maple Hill Creamery Yogurt Cream on Top Plain
Maple Hill Creamery Yogurt Cream on Top Plain
Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it's higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.
Per serving: 170 calories, 10 g fat (7 g sat), 110 mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein
7. Wallaby Organic
Wallaby Organic Plain Aussie Greek Style Whole Milk Yogurt
Wallaby Organic Plain Aussie Greek Style Whole Milk Yogurt
"Australian yogurt is perfect for those who want a texture somewhere between traditional and Greek yogurt," says McGrane, who recommends Wallaby for its taste and probiotic content.
Per serving: 220 calories, 11 g fat (7 g sat), 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein
8. Noosa
Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria. Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.
Per serving: 320 calories, 13 g fat (8 g sat), 110mg sodium, 39 g carbs, 0g fiber, 35 g sugar, 12 g protein
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.
