The Ultimate Guide to Selecting Your Perfect Yoghurt

Yoghurt is often seen as a healthy staple — but not all yoghurts are created equal.
Whether you’re adding it to breakfast, blending it into a smoothie, or reaching for it as a snack, choosing the right yoghurt can help support muscle, bone, and metabolic health, particularly in perimenopause and beyond.

Should You Even Eat Yoghurt?

The research says: yes — with a few caveats.
Regular yoghurt consumption has been linked to:

• Lower body mass index (BMI)

• Improved satiety (feeling full)

• Better calcium intake for bone health

But remember: yoghurt alone won’t shrink your waistline. Healthier eating patterns overall likely play a big role. That said, protein-rich yoghurts like Greek yoghurt can help you feel full longer and support lean muscle mass.

What to Look for When Choosing a Yoghurt:

Protein Content

Aim for 5g or more of protein per 100g, ideally closer to 8g+ for a satisfying option.

• Greek yoghurt: ~8–10g protein per 100g

• Regular yoghurt: ~3–5g per 100g

Why it matters: Higher protein helps preserve muscle, especially important during menopause and for active women.

Calcium

Essential for bone health, for most women daily recommended amounts are 1000 mg a day but after 50 daily needs rise to 1,300 mg/day.

Choose yoghurts with at least 150mg of calcium per 100g.

Saturated Fat

Traditional Greek yoghurt can be high in saturated fat, which is linked to high cholesterol and cardiovascular disease. While dairy fats may be less harmful than animal fats, it’s still wise to choose:

• Low-fat versions (≤1.3g saturated fat per 100g)

• Or eat full-fat varieties in moderation

Added Sugar

Plain yoghurt contains natural milk sugars (lactose). Added sugars? Not needed.

Check labels and avoid yoghurts with:

• Cane sugar

• Glucose

• Fruit juice concentrate

Tip: Add your own fruit (like banana or berries) for natural sweetness.

Energy Content (Kilojoules or Calories)

If weight management is your goal, opt for yoghurts with ≤300kJ per 100g (~70 kcal) and watch portion sizes.

Probiotics

Yoghurt is the combination of milk and live cultures. However, these cultures can be destroyed in during the manufacturing process. Probiotics can improve gut health but they must be live for any benefits to be seen. For probiotic benefits:

• Choose brands that list specific strains and confirm amounts at best-before date

• Look for research-backed claims

 Simple Ingredients & Taste

• Choose yoghurts with short, recognisable ingredient lists

• And yes — it should taste good! You’re more likely to stick with healthy habits (and not waste food nor your money) when you enjoy them

 Final Thoughts

Yoghurt can be a nutritional powerhouse — especially when you choose one rich in protein and calcium, with minimal sugar and additives. Whether you're supporting hormones, muscle, or bone health, smart yoghurt choices can fit beautifully into your day.