The Health Benefits of Yogurt and the Best Ways to Enjoy It

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Nico Schinco

As a fermented food, the benefits of yogurt are often associated with gut health, but the tangy ingredient offers so much more. It’s packed with essential nutrients and minerals, making it an excellent food for supporting overall health. Plus, yogurt is deliciously creamy and versatile—it can be eaten alone or used in recipes.

Typically, the process of making yogurt involves heating and fermenting milk with live bacteria. The bacteria consume the sugars in the milk, which produces lactic acid. This results in the thick texture and sour flavor that yogurt is known for. Most commonly, cow’s milk is used to make yogurt, but it can also be made with sheep’s milk, goat’s milk, and non-dairy milks. There are also different types of yogurt, including Greek yogurt, a popular alternative to the regular variety. If you’re not eating yogurt regularly, consider adding it to your diet. It has many impressive health benefits and culinary uses, as our experts share.

Meet Our Expert

Health Benefits of Yogurt

Dietitians share how eating yogurt can benefit the body.

Promotes Gut Health

A top benefit of yogurt involves the gut microbiome, or the community of microorganisms that live in your digestive tract. This is due to its high content of probiotics, which are “good” bacteria. The exact strains vary by brand, but Streptococcus thermophilus and Lactobacillus acidophilus are the most common ones found in yogurt, says Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital.

These probiotics can balance the gut microbiome, leading to better digestion overall. Different probiotics have different effects; some ease diarrhea, while others provide relief for constipation or bloating, per Roach. It’s also thought probiotics may “compete” with harmful bacteria, thereby preventing overgrowth and promoting a healthy balance, according to Roach.

Supports Immune Function

Did you know that the gut helps regulate the immune system? In turn, a healthy gut is key for healthy immune function, and yogurt can lend a hand. It’s thanks to its probiotic content, which keeps the gut balanced and well. More specifically, probiotics “help to protect the microbiome by fending off problematic bacteria, [which] keep them from thriving,” explains Ashley Koff, RD, registered dietitian and nutrition director at the University of California at Irvine’s Susan Samueli Institute’s Integrative and Functional Medicine Fellowship. “They also help stimulate immune cells and promote a healthy gut lining,” she adds.

Helps Bone Health

“Traditional dairy yogurt contains calcium and phosphorus, both of which are important for bone health,” shares Roach. Calcium is needed for building and maintaining strong bones, while phosphorus works with calcium to support bone stability.

Promotes Muscle Growth and Recovery

As a protein-rich food, yogurt is beneficial for muscle growth and post-exercise recovery. According to Roach, muscle fibers break down during exercise, but protein in foods like yogurt can help rebuild them, making them stronger and larger. But take note: “Different brands of yogurts will contain different amounts of protein,” says Roach. Some products may also contain a protein isolate or concentrate in addition to the dairy, says Koff.

Increases Satiety

The protein in yogurt can keep you full for a long time. It works by increasing satiety hormones, like leptin and ghrelin, as well as those that slow down stomach emptying, according to Roach.

Regular Yogurt vs. Greek Yogurt

Greek yogurt typically contains more protein than regular yogurt, according to Roach. That’s because Greek yogurt is made by straining regular yogurt, creating a more concentrated source of protein (as well as a thicker texture). But again, the exact protein content varies by brand, so it’s worth checking the nutrition label if protein is a priority.

What About Non-Dairy Yogurt?

If you’re allergic to dairy or lactose intolerant, try non-dairy yogurt. “Non-dairy yogurts may be made from soy milk, almond milk, or coconut milk,” says Roach. These varieties also contain probiotics, though the protein content can vary. For example, soy yogurt naturally contains protein (as soy milk provides plant-based protein), while other types usually have less.

How to Buy and Store Yogurt

Yogurt, including non-dairy and Greek yogurt, is sold in the refrigerated section. There are many options to choose from, but the best choice depends on your needs.

If you want a richer yogurt, look for a product with a higher fat content. Meanwhile, if you’d like to limit added sugar, choose plain yogurt (rather than flavored versions) and add sweetener if needed at home. Greek yogurt is usually higher in protein, while non-dairy versions contain less. You can also check the nutrition label to find one that suits your nutritional priorities.

Shelf Life

Store yogurt in the refrigerator in a container with an air-tight lid. It will last 10 to 14 days once opened, so long as you use clean utensils for each serving, says Carrie Smith, chef-instructor at the Institute of Culinary Education in Los Angeles. She adds, “Yogurt needs to be in an airtight container to keep it from drying out and protect it from absorbing odors from other items in the fridge.”

How to Eat Yogurt

There are many ways to enjoy the health benefits of yogurt. The easiest is to eat it alone, but you can also use it in both sweet and savory dishes.

Before adding yogurt to recipes, consider the type you’d like to use. Regular yogurt is sour and tangy, and it has a looser texture than Greek yogurt, says Smith. It also has a higher moisture content. Since Greek yogurt is strained, it’s typically thicker and tangier, and it has less moisture.

Here are ideas for eating yogurt, whether regular or Greek:

Complementary flavors: Despite its tanginess, yogurt has a relatively neutral flavor. This makes it ideal for balancing more intense ingredients, like sweet fruits or pungent spices. The creaminess of yogurt also works well with crunchy items, such as granola, nuts, seeds, or fresh vegetables.
Add sweetener: It’s easy to sweeten plain yogurt at home. “The most classic sweetener for yogurt is honey,” says Smith, but maple syrup works as well. You can also use fruit puree, dried fruit, or dates, which will provide a dose of fiber.
As a marinade: When used as a marinade, yogurt can tenderize meat, yielding a soft and juicy result. For example, for a delectable dinner, marinate chicken thighs with yogurt, za’atar, olive oil, garlic, lemon zest, salt, and pepper, per Smith. You can also try Yogurt-Marinated Lamb and Chicken Skewers or Curry-Yogurt Marinated Lamb Kebabs.
In pita bread: Use yogurt in pita bread, where it will provide a tangy flavor and soft texture, says Smith. You can also use yogurt as a dip for the finished bread.
As a dip: Serve Yogurt with Crudités and Crackers at your next gathering. To take it up a notch, “mix Greek yogurt with feta cheese and honey for a fun dip,” suggests Smith.
In sauce: Use yogurt as the base for a creamy sauce. It will complement a variety of meats, as in our recipes for Roasted Salmon with Herbed Yogurt and Lamb Chops With Yogurt Sauce. If you want a vegetable-forward meal, try Grilled Cauliflower with Spiced Yogurt Sauce.
In baked goods: Yogurt will enhance the moisture and protein content of baked goods, and it can even be used as an egg substitute in baking. Try our Pistachio-Rhubarb Yogurt Cake, Orange-Yogurt Cake, or Yogurt Waffles.
In smoothies: Make smoothies extra creamy and filling by adding yogurt.
In soups: Instead of heavy cream, use yogurt in creamy soup recipes. It’s the star ingredient of our Bell Pepper, Yogurt, and Harissa Soup.

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