Is flavoured yoghurt good for health?

If you relish flavoured yoghurts thinking they are healthy, you might want to negotiate your choices again!

Yoghurt has long enjoyed a reputation as a healthy food staple—loaded with probiotics, calcium, and protein. But before you start spooning it up guilt-free, it’s worth asking: Is it really as healthy as it is considered to be?

The health halo of yoghurt

Yoghurt is often placed on a pedestal, thanks to marketing and its association with diets, wellness, and gut health. It’s touted as a convenient, nutrient-packed snack that can fit anywhere in your day, from breakfast to dessert. But does this health halo hold up under scrutiny? The answer isn’t always a straightforward yes.

Many people assume all yoghurts are healthy, but the truth is that not all of them are created equal. Those colourful, fruity yoghurts that line supermarket shelves might be more of a dessert in disguise than the wholesome snack you're envisioning. But...

...how is yoghurt different from curd?

Deepali Sharma, clinical nutritionist at the CK Birla Hospital, Delhi, explains, “Yoghurt and curd differ in their bacterial strains, fat content, and texture. Yoghurt is made using specific bacteria like lactobacillus bulgaricus, which is beneficial for gut health. It's often made with low-fat or skimmed milk, resulting in a thicker and creamier consistency. Curd, on the other hand, is traditionally made from whole milk using natural lactic acid bacteria, which gives it a thinner consistency and higher fat content.”

Ginni Kalra, clinical dietitian and head of dietetics at Aakash Healthcare Super Speciality Hospital, Delhi, adds that curd contains calcium, protein, and vitamins such as B12. It provides probiotics which improve bone health and help in muscle repair and growth.

"Curd supports nerve function, promotes gut health and aids digestion. In fact, the properties of yoghurt are pretty similar. Thus, choosing between yoghurt and curd can sometimes be a hard decision," says Kalra.

The hidden sugar trap

While yoghurt may seem like a healthy choice, one of the biggest issues is hidden sugar. That ‘low-fat vanilla yoghurt’ you think is a smart option could actually have as much, if not more, sugar than a small cup of ice cream. Brands often add sugar to low-fat yoghurts to enhance flavour, turning what seems like a wholesome snack into a sugary indulgence that could spike your blood sugar levels.

To see which is healthier, we compared Epigamia blueberry yoghurt (85 gm) and Amul strawberry ice cream (100 gm). The ice cream had a larger portion size and significantly more calories (219 kcal) compared to the yoghurt (78 kcal). While yoghurt offered more protein (5.2 gm vs. 3.7 gm), the ice cream contained more sugar (16 gm vs. 11 gm) and much higher fat content (13 gm vs. 1.6 gm). Both products provided calcium, but the ice cream had slightly more (170 mg) compared to the yoghurt (143 mg).

While flavoured yoghurt is healthier due to lower fat and higher protein content, it’s important to remember that the added sugars (7 gm) still make it a sweet treat. As dietician Sharma advises, “Flavoured yoghurts can have calorie counts similar to ice cream, especially with added sugars. Opting for unsweetened, low-fat ones is a smarter, healthier choice.”

We also did a little digging into the nutritional facts about other flavoured yoghurts from an array of brands. The result was quite startling:

Yoghurt vs curd: Which one should you choose

Growing up, many of us were accustomed to having ghar ka dahi, made and fermented at home. Naturally, you might wonder—why not stick to traditional homemade curd instead of yoghurt? While that seems like a good idea, there are a few important factors to consider.

• “The fat content in both curd and yoghurt depends on the type of milk they’re made from—whether full-fat or low-fat. It’s healthier to choose low-fat milk while making either of these,” says nutritionist Ginni Kalra.
• “Both curd and yoghurt contain probiotics that benefit gut health, but the bacterial strains differ. Yoghurt typically includes lactobacillus bulgaricus, which promotes digestion and supports the immune system. Curd, with its naturally occurring lactic acid bacteria, may help reduce inflammation, making it slightly better for soothing digestive issues. While both are beneficial for gut health, their effects can vary based on individual tolerance and the specific bacterial strains,” adds dietician Deepali Sharma.
• Deepali also points out that while both curd and yoghurt provide essential nutrients like calcium and probiotics, their composition slightly differs. Curd tends to have a higher calcium content (around 400 mg per 100 gm) compared to yoghurt, which typically contains around 200–300 mg per 100g.

Back to square one: Is yoghurt healthy?

The answer depends on what kind of yoghurt you’re consuming. While it can be a healthy addition to your diet, only if you:

• Choose plain, unsweetened varieties—preferably Greek yoghurt—for higher protein and lower sugar.
• Look for "live cultures" on the label to ensure you’re getting those beneficial probiotics.
• Be cautious with low-fat yoghurts, as they often add sugar to compensate for lost flavour.

If you're reaching for yoghurt with colourful packaging, added flavours, or toppings like granola or fruit, you’re likely consuming something far from the health boost you expect. In such cases, you might be better off swapping it for a low-fat ice cream instead.