Besides probiotics, yogurt is also full of calcium, protein, vitamin B12, and zinc. In 100g of Greek yogurt, there can be 8 to 10g of protein, which is much more than in regular yogurt (which averages 3 to 5g). This means yogurt can keep you full for longer, which is confirmed by a 2020 study where people who ate more protein-rich foods consumed up to 400 fewer calories in their next meal.
Then there’s vitamin B12, which is important for nerves and energy. Yogurt also contains quite a bit of zinc, 0.4 to 0.6 mg per 100g, which is good for the immune system. On average, there is 110 to 130 mg of calcium per 100g.
With these numbers, it’s important to know the recommended daily calcium intake, which is 1000 mg, meaning that one cup (180g) provides you with about a quarter of the necessary daily amount.
When is yogurt your friend?
Yogurt is an excellent choice for breakfast or a light meal for many. If you consume it without added sugar, it can improve your metabolism, well-being, and digestion. Studies confirm that regularly consuming probiotics (which includes yogurt) strengthens the gut microbiota, meaning the collection of bacteria living in your gut. A healthy microbiota means better mood, less bloating, better digestion, and a stronger immune system.
An American study from 2021 showed that people who regularly consume probiotics report 30% fewer digestive problems.
Another study from 2025, conducted in Europe, showed that consumers who ate plain yogurt daily for 8 weeks had noticeably improved ratios of good bacteria in their gut. This measurement is called microbial diversity. More diversity means a healthier system.
Yogurt can also help regulate body weight. Because it keeps you full and because it contains protein, you are less likely to reach for unhealthy snacks. Some people even reported that yogurt in the morning "gets them going", gives them more energy, and reduces cravings for sweets.
But beware: not every yogurt is healthy!
Yogurt also hides some pitfalls, which is why it’s very important to read the labels.
Dietitian Loren Keli emphasizes that Greek yogurt is a good choice because it contains a lot of protein, but warns of the dangers with flavored yogurts. These can have a lot of added sugar, even more than 6g per 100g, meaning that yogurt is not just a probiotic bomb, but also a sugar bomb.
Some fruit yogurts even have 12 to 18g of sugar per 100g. That’s 3–4 teaspoons of sugar per cup. If you eat one of these yogurts every day, you will consume around 12 kg of sugar just from yogurt in a year!
And that’s a problem.
WHO (World Health Organization) recommends that adults do not exceed 25g of added sugar per day. But many people consume even three times as much. That’s why it’s very important to choose yogurt with no more than 10g of sugar per serving (as Keli recommends), meaning you’re still on the safe side.
When is yogurt not a good choice?
If you have a sensitive stomach or problems with lactose, yogurt can do more harm than good. Lactose is milk sugar. People who cannot digest it well have symptoms such as bloating, gas, diarrhea or abdominal pain. According to 2023 data, as much as 65% of the world’s population develops some degree of lactose issues over time. If you’re one of these, regular dairy yogurt can be problematic.
But there is good news too: many people tolerate lactose poorly, but often handle dairy yogurt better because probiotics can partly break down lactose. As much as 70% of people with moderate intolerance can enjoy small amounts of yogurt without trouble.
If you feel tired, bloated or heavier after eating yogurt, it’s a sign your body is objecting. In that case, try plant-based yogurt or lactose-free yogurt.
Another group of people who can have issues with yogurt are those with SIBO. This is an overgrowth of bacteria in the small intestine. Such people may experience worsening of various symptoms.
What happens if you eat yogurt every day?
Research shows we need to be aware of three main effects:
- Yogurt can help regulate weight
Because it keeps you full, contains protein, and helps keep your blood sugar stable, it can be a valuable part of a healthy diet. A 2020 study showed that people who eat yogurt regularly weigh on average 3–4 kg less than those who don’t. - Yogurt improves digestion
The probiotics in yogurt help the gut. In an article from Spring 2025, they wrote that digestive problems decreased within 8 weeks of daily yogurt consumption for 60% of participants. - Yogurt brings protein
Greek yogurt is the protein champion in its class. With some brands, there’s as much as 20g of protein per 200g of yogurt. For comparison: that’s like three eggs. Plant-based yogurts, unfortunately, usually have only 3–4g of protein, except soy yogurts, which have a bit more.
If you eat yogurt every day, that in itself is not a problem. But it’s important to pay attention to:
- not too much sugar,
- your digestion not protesting,
- avoiding yogurts with artificial sweeteners,
- how you feel after eating it.
How to choose the right yogurt?
If you really want to do something good for your health, choose:
- yogurt without added sugar,
- Greek or protein-rich yogurt,
- yogurt with live cultures,
- natural ingredients.
- plant-based yogurt (soy, almond, coconut),
- lactose-free yogurt,
- yogurt with fewer ingredients on the label.
A homemade, cheap solution – tested and simple
If you want complete control over sugar, flavor, and quality, you can make yogurt at home. You’ll need:
- milk,
- a spoon of quality plain yogurt as a starter.
In the store, this costs you less than 1 € per liter to make, and you get a rich, fresh yogurt with no additives. Homemade fermentation also allows up to 10 billion CFUs of beneficial bacteria to develop, which is a huge amount. That’s a feast for your gut.
Yogurt yes, but smartly!
Yogurt can be a loyal companion to your health if you consume it thoughtfully and choose the right one. It can help with digestion, well-being, energy, and even body weight. But it can also harm you if you choose the wrong kind, especially those loaded with sugar. In 2025, many people are returning to basic, simple foods, and yogurt is one of them. If you eat it daily and pay attention to your body, you can quickly determine if it suits you.
If you feel refreshed, with more energy and better digestion after eating it, you’re on the right track. If it causes bloating, tiredness, or problems, it’s a sign to change.
But remember, yogurt isn’t perfect, but if you choose wisely, it can be one of the simplest and cheapest ways to better health.
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