Non-Dairy Yogurt vs. Dairy Yogurt—Which Offers Better Health Benefits?

What sets dairy yogurt apart from its non-dairy counterparts? Many opt for dairy-free options due to digestive issues, ethical concerns about animal welfare, or the environmental footprint of dairy farming. This has fueled a surge in plant-based dairy alternatives, including yogurts made from nuts, oats, and other non-dairy sources. But how do these alternatives compare nutritionally to traditional dairy yogurts? Studies show that almond milk yogurt leads in nutrient density, closely followed by oat milk, low-fat, and nonfat dairy yogurts. Discover the breakdown of these options and learn how to pick the best yogurt for your needs.

Research Evaluates Nutritional Profiles of Various Yogurt Varieties

A May 2023 study in Frontiers in Nutrition assessed the nutritional benefits and drawbacks of more than 600 yogurt products—462 dairy-based and 160 plant-based. The analysis focused on macronutrients (carbs, fats, and proteins), micronutrients (vitamins and minerals), as well as added sugars and sodium levels.

The research examined a wide range of dairy-free yogurts, including those made from almond, oat milk, soy, cashew, coconut, and flaxseed. On the dairy side, they evaluated various options, such as different fat percentages, flavors, and styles like regular and Greek yogurt. The findings were particularly intriguing. 

Plant-based yogurts generally contained higher fiber and lower sugar and sodium levels compared to dairy yogurts. However, they typically fell short in calcium, protein, and potassium content. The nutritional profile of non-dairy yogurts varied widely depending on their base ingredients, such as nuts, seeds, grains, or soy. 

Top 6 Healthiest Yogurt Options

Using the Nutrient Rich Foods (NRF) scale, the study ranked each yogurt based on desirable nutrients (fiber, calcium, vitamin D, iron, and protein) and those to limit (sodium, total sugar, and saturated fat). Here’s how the rankings turned out.

1. Almond Yogurt
2. Oat Yogurt
3. Low and Nonfat Dairy Yogurt
4. Full-Fat Dairy Yogurt
5. Cashew Yogurt
6. Coconut Yogurt

Does this mean almond yogurt should be your only choice? While it’s a nutritious option, the study highlights other factors to consider, such as personal health needs and preferences. Here’s a detailed look at the advantages and disadvantages of various dairy and non-dairy yogurts. 

Health Benefits of Dairy Yogurt

Cow’s milk yogurt is naturally rich in protein, calcium, potassium, and vitamin D, particularly in full-fat varieties. These nutrients are more abundant in higher-fat yogurts since vitamin D is fat-soluble and primarily found in fatty foods.

Dairy yogurts are also excellent sources of probiotics, which promote the growth of beneficial bacteria in the gut microbiome. A healthy gut microbiome is linked to better digestion, enhanced immunity, improved brain function, and reduced risk of chronic diseases.

Plain dairy yogurts generally have fewer additives than their plain non-dairy counterparts.

Drawbacks of Dairy Yogurt

Many individuals experience digestive issues like bloating, gas, diarrhea, or constipation after consuming dairy, often due to lactose intolerance or a general sensitivity. However, this isn’t typically linked to changes in the gut microbiome. Research indicates that dairy products, particularly fermented ones like yogurt, can enhance microbiome health and improve digestion. Interestingly, some people with dairy sensitivities can tolerate yogurt due to its probiotic content.

Environmentally, the dairy industry poses significant challenges. Livestock production accounts for at least 14.5% of global greenhouse gas emissions, stemming from industry operations, facilities, and methane emissions from cows. Methane, released when cows burp, has 80 times the global warming potential of carbon dioxide. Although the dairy industry contributes around 2% of global emissions, its impact on climate change remains noteworthy.

Health Benefits of Non-Dairy Yogurt

The study revealed that coconut, almond, and cashew yogurts all have notably higher iron content, a nutrient often lacking in plant-based diets. Additionally, many non-dairy yogurts provide fiber, a nutrient absent in traditional yogurt and one that many Americans fail to consume in sufficient quantities.

With the exception of coconut yogurt, most dairy-free yogurts contain much lower levels of saturated fat. While some research disputes the link between saturated fat and heart disease, other studies suggest the opposite. Given this uncertainty, it’s wise to limit saturated fat intake.

Although not all consumers of non-dairy yogurts follow a fully plant-based diet, evidence suggests that plant-based diets are linked to a lower risk of chronic conditions such as kidney disease, high cholesterol, hypertension, heart disease, cancer, diabetes, and osteoporosis.

Research also indicates that reducing dairy consumption may lower cancer risk. A study involving over 700,000 participants found that while dairy intake alone didn’t increase cancer mortality risk, consuming minimal dairy (one serving or less per day) was associated with reduced cancer and cancer-related mortality risks.

Studies highlight the environmental benefits of choosing non-dairy options. This is partly due to the carbon-capturing properties of the plants used in these alternatives, contrasting with the methane emissions from cows. Emerging practices like regenerative agriculture aim to address these environmental concerns.

Culinarily, non-dairy yogurts provide a creamy texture to a variety of plant-based dishes, both sweet and savory, making them an excellent alternative for vegans and plant-based eaters.

Drawbacks of Non-Dairy Yogurt

Although many non-dairy yogurts are beginning to include probiotics, not all brands do, unlike dairy yogurts, which always contain them. Additionally, essential nutrients like calcium, protein, potassium, and vitamin D are often lacking in non-dairy options. While some brands fortify their products with these nutrients, they may not be as effectively absorbed as those naturally occurring in dairy.

Speaking of additives, many non-dairy yogurts use ingredients like gums and starches to mimic the texture of traditional yogurt. While these additives are generally safe, some individuals prefer to avoid them or may have sensitivities to them.

Many plant-based yogurts are made from common allergens such as soy or tree nuts like almonds and cashews. Be cautious when choosing these options, especially if you or those you’re serving have known allergies.

Which Yogurt to Choose

Which yogurt is the healthiest choice? Both dairy and non-dairy options can be excellent, especially as part of a balanced diet. Your decision should align with your nutritional goals and lifestyle. If you’re aiming to increase your protein, probiotic, and calcium intake, dairy yogurt might be the better option. On the other hand, if you’re reducing animal-based products, sensitive to dairy, or prioritizing environmental sustainability, a dairy-free alternative could be ideal.

Whether you choose dairy or non-dairy yogurt, both provide valuable nutrition. It’s also worth noting that ongoing advancements in dairy alternatives may lead to more nutritionally complete options, including improved probiotic content, in the future.

Ways to Enjoy Yogurt at Home

Regardless of your choice, opt for plain or low-sugar yogurts to avoid the inflammatory effects of added sugars. As a registered dietitian, I recommend plain yogurt paired with fresh fruit or a drizzle of honey for natural sweetness. You can even try making your own yogurt at home for a healthier, customizable option.

You can also add more yogurt—whether dairy or non-dairy—to your daily meals by creating flavorful dips and sauces, like an herb-infused yogurt dip, a chimichurri yogurt blend, a cilantro and garlic yogurt sauce, or a tangy buffalo yogurt sauce.