How to choose a healthier yoghurt
Yoghurt is one of the simplest foods to include regularly — and when chosen well, it can support muscle health, bone strength and digestive health.
With so many options available, from natural to Greek to high-protein varieties, it’s not always easy to know which one to choose.
The good news is that a few simple checks can help you find a yoghurt that supports your health rather than adding unnecessary sugar or additives.
Why yoghurt can be a valuable addition
Yoghurt provides a combination of nutrients that become increasingly important in midlife and beyond.
It is a source of high-quality protein, which helps maintain muscle mass, strength and function.
It is also rich in calcium, which plays an important role in maintaining bone density.
Many yoghurts contain live cultures, which can support digestive health.
Even without considering probiotics, yoghurt is a nutrient-dense food that can support energy, bone health and overall wellbeing.
What to look for
When choosing a yoghurt, focus on the overall nutritional profile rather than marketing claims.
Higher protein
Aim for around 8–10 g per 100 g to support muscle and satiety.
No added sugar
Choose plain, natural or Greek yoghurt. Flavoured varieties are often high in added sugar.
Simple ingredients
Ideally milk and cultures, without thickeners, emulsifiers or fillers.
Live cultures
Look for ‘contains live cultures’ on the label.
Fat content that suits your needs
Both low-fat and full-fat options can fit into a healthy diet.
Greek yoghurt vs Greek-style yoghurt
Not all ‘Greek’ yoghurts are the same.
Greek yoghurt is traditionally strained to remove some of the liquid (whey), resulting in a thicker texture and higher protein content.
Greek-style yoghurt is often not strained. Instead, it may be thickened with ingredients such as cream, milk solids or thickeners.
In practice:
Greek yoghurt tends to be:
higher in protein
more satisfying
made with fewer ingredients
Greek-style yoghurt may be:
lower in protein
higher in energy (if cream is added)
more likely to contain additives
Both can fit into a healthy diet, but if your goal is to support muscle and stay full for longer, Greek yoghurt is often the better choice.
High-protein yoghurts at Coles & Woolworths
If you want a simple place to start, these are reliable, high-protein options you’ll find at most supermarkets:
Evia Natural Greek Yoghurt (9.6 g protein per 100 g)
Woolworths High Protein Plain Yoghurt (9.4 g protein per 100 g)
Coles Perform High Protein Greek Yoghurt (9.35 g per 100 g)
Chobani Greek Yoghurt Natural Light (9.3 g per 100 g)
Chobani Greek Yoghurt Natural Whole Milk (8.6 g per 100 g)
Farmers Union Greek Style High Protein Natural Yoghurt (8.3 g per 100 g)
As a quick guide, aim for:
~8–10 g protein per 100 g
no added sugar
simple ingredients (ideally just milk and cultures, without thickeners, emulsifiers or added fillers)
A note on added fibres (like inulin)
Some yoghurts contain added fibres such as inulin.
These can help nourish beneficial gut bacteria and may support calcium absorption. However, they can also cause bloating or discomfort in some people.
Tolerance varies, so it’s worth paying attention to how you feel.
How to build a balanced yoghurt-based breakfast
Yoghurt works well as a base for a quick, balanced meal.
To make it more satisfying and supportive of muscle and metabolic health, you can add:
nuts and seeds to boost protein and fibre
high-fibre fruit such as berries, kiwi, apple or pear
oats
a spoonful of psyllium husk to further increase fibre.
Have a glass of water, too, as fibre absorbs fluid and helps support comfortable digestion.
Keep it simple
Choosing a plain, high-protein yoghurt and building your breakfast around it with a few simple additions is a great way to support your health.
Small, consistent choices like this are what make the biggest difference over time.
