Flavored yogurt contains added sugars and artificial ingredients that can make it unhealthy. You can choose options with fewer additives to get more nutritional benefits.

Why do some flavored yogurts have hidden sugars?

Sometimes what makes yogurt tasty — added sugars, artificial flavors — can also make it less healthy.

When picking out a yogurt at the grocery store, check the nutrition label and ingredients list, and steer clear of red flags like the following.

Excess added sugars

The nutrition label and ingredients list are your source of truth here — make sure to check both the total sugars and added sugars.

“Aim for yogurts with under 8 to 10 grams of total sugar per serving, and ideally no added sugars,” says Caroline Susie, RDN, LD.

Look at the ingredients list too. Added sugars can come in many different forms. High-fructose corn syrup, cane sugar, and fruit concentrate are some examples to avoid.

Artificial sweeteners, flavors and colors

Certain artificial add-ins (flavorings, sweeteners, etc.) have been linked to an increased risk of cardiovascular disease, diabetes, and cancer.

Artificial flavoring is often identified by vague phrases like “artificial flavor” or “natural flavor.”

For artificial coloring, steer clear of ingredients like Blue 1, Blue 2, Green 3, Red 3, Red 4, Yellow 5, and Yellow 6; instead, opt for yogurts that use beetroot powder or curcumin for coloring agents.

Gums and thickeners

The thickness and consistency of your yogurt might depend on certain gums and thickeners — ingredients that may be better to avoid. (For example, the thickener carrageenan has been linked to digestive woes and inflammation.)

Look for natural, unprocessed additives in yogurt, such as chickpea, moringa, date palm, and lentil flour.

What should you look for in yogurt?

Once you get rid of all the unnecessary fillers, yogurt is a great source of calcium, protein, and probiotics.

“If you are trying to figure out what yogurt is best for your overall health, then it’s a good idea to limit yogurts that seem like a dessert,” says Amy Bragagnini, MS, RD, CSO.

Choosing a healthy yogurt starts with reading the nutrition information and ingredients label — here’s what to look for:

A short ingredients list

For a healthy yogurt, you want as few ingredients as possible. The healthiest options tend to have just two or three ingredients: pasteurized milk, cream, and live active cultures.

As much protein as possible

A high-protein yogurt can keep you feeling full and manage your blood sugar levels.

Most high-protein yogurts contain at least 10 grams of protein per serving — but some, like Greek or Icelandic yogurts, can pack anywhere from 12 to 20 grams of protein per serving.

Proof of probiotics

Remember those live active cultures from the ingredients list? Those are proof of probiotics — gut-healthy bacteria that are both naturally present in and added to yogurt.

Probiotics have been shown to boost the immune system, relieve or treat gastrointestinal symptoms, and even possibly prevent cancer.

Little to no added sugars

Ideally, yogurts should contain no added sugar or be low in added sugar.

For reference, added sugars should make up less than 6% of your daily calories — in women, that works out to 25 grams (6 teaspoons) per day; for men, that’s 36 grams (9 teaspoons).

If you do buy a yogurt containing sweetener, opt for naturally sourced sweeteners — some of which are zero sugar — instead, like stevia and monk fruit.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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