The most beneficial yogurt is made from live and active bacteria cultures and is not heat treated after the fermentation process (the milk is, however, pasteurized before fermentation to remove potential pathogenic bacteria). To help consumers find which yogurts contain these live and active cultures, the National Yogurt Association has created a Live and Active Cultures seal.

However, this labeling program is voluntary, and many yogurts contain live and active cultures (with the required 100 million cultures per gram required for the seal) without participating in this labeling program. Above all else, look at the ingredient list for presence of these bacteria and words like “contains live and active cultures.” Read more about this labeling program here.

Note: before discussing sugar, I want to caveat one thing – we are all about balance and realism around food here at Feeding Littles. We don’t think sugar is inherently “bad” and feel that there’s definitely some room for it in the diet. Worrying too much about sugar may actually increase your tot’s likelihood to obsess over it and binge on it when it’s finally available. We have a post all about it here. However, since some kiddos start with unsweetened yogurt as babies and get used to that taste, there’s no harm in continuing to offer unsweetened or minimally sweetened yogurts (aka sweetened at home with fruit puree, maple syrup, honey {for kids over 1}, etc.), as these can be very tasty and satisfying to many children. We recommend unsweetened yogurt from the start for this reason.

Parents are oftentimes very confused by how much “sugar” is in yogurt. This gets a little confusing because yogurt (and other dairy products) contain lactose, which is a type of sugar. It’s inherent in milk and yogurt and is part of that food. Similarly, fruit and breast milk also contain sugars that make up those foods.

So, yogurt will contain “sugar” even if it’s unsweetened. It will contain more sugar if it’s unsweetened. It doesn’t mean either are “unhealthy.”

To know how much sugar is added to your yogurt, check the line “Including _____ g added sugar.” You will also see sugar or other sweeteners on the ingredient list of sweetened yogurt. When in doubt, to avoid added sugar in yogurt, choose plain yogurts. Anything flavored will, for the most part, be sweetened, including vanilla and strawberry yogurts. Unsweetened yogurt will be more tart than sweetened yogurt, but you may be able to doctor it up with fruit, vanilla extract, cinnamon etc. for more flavor.

For simplicity’s sake, we’ve kept this entire post and downloadables included in this post all about unsweetened yogurt. Remember that unsweetened yogurt is appropriate for all ages and can be substituted for sour cream in many recipes, so it’s a nice addition to your kitchen. You can always flavor it for yourself if your kiddo eats plain but you like sweetened/flavored.

The low-fat craze of the 90s has trained us to think that low-fat and fat-free foods are still ideal. However, science suggests otherwise. According to recent research, full-fat dairy is associated with a lower risk of diabetes, healthier HDL cholesterol levels, GI health (due to a specific fatty acid called butyric acid), and overall lower sugar intake. Furthermore, data about dairy intake now suggests that full-fat dairy doesn’t increase the risk of heart disease as we once thought. Many of my clients feel much more satisfied and less blood sugar “crash-y” after eating full fat yogurt and cheese.

Full-fat yogurt (4-5% or higher) is especially important for babies and toddlers. However, if you cannot find it at your store, try to use a reduced-fat option.

Just a few years ago it was nearly impossible to find whole milk yogurt at a grocery store, let alone whole milk plain yogurt. Fortunately manufacturers are noticing that consumers are no longer fearing fat and want more whole milk options, and as you can see from the Yogurt Breakdown below, there are now many, many types of whole fat unsweetened yogurt.

Since we recommend whole milk yogurt for babies (6+ months), toddlers, children and adults barring specific health or medical issues, we have only included full-fat options in this guide.

Greek yogurt is all the rage because of it’s higher protein content and thick consistency. We love Greek yogurt for babies and toddlers because it sticks better to loaded NumNum GOOtensils or loaded spoons and is easier to pick up with their hands. The Greek yogurt we eat in the US is usually called “strained yogurt” in the rest of the world because it’s yogurt that’s strained an additional time to remove more whey, liquid and milk sugars. What’s left is a thicker, higher-protein, lower naturally-occurring sugar yogurt. However, since the term “Greek yogurt” isn’t regulated, some manufacturers skip this straining step and use thickeners like corn starch to make their yogurt seem like Greek yogurt without the added protein. (Note: many non-dairy yogurts are made with thickeners to mimic the consistency of cow’s milk yogurt because this consistency is hard to achieve with non-dairy milks.)

In general, Greek yogurt will have more protein and less milk sugar and will have a thicker, creamier texture. However, it requires 4 oz of milk to create 1 oz of yogurt, and the creation of Greek yogurt results in excess whey as a byproduct (which can be hard to dispose of), so we recommend buying both Greek and “traditional” yogurt.

You may have also seen Icelandic, European, French and Australian yogurt on the shelves. In general, the process to create this yogurt is the same – fermentation by bacteria, then straining. Usually they differ in how much they’re strained and in their thickness/nutrient content.

There is a lot of debate surrounding organic and conventionally-raised animals, and thus any product made by them. The USDA requires that certified organic dairy comes from cows who have not been treated with antibiotics, have not been given growth or reproductive hormones, and have received at least 30% of their diet from pasture. The rest of their feed must be organic. Organic milk products may have more omega-3 fatty acids, but the science is still out as to whether organic is better. Many parents choose organic for environmental reasons or a worry about pesticides and how the food is made, but again…we don’t know if it’s necessarily better. What we do know is that organic products usually carry a much steeper price tag. In the end, the choice is yours. I buy both, depending on availability and price.

You do not have to buy baby yogurt if you don’t want to. Baby or toddler yogurt is usually whole milk sweetened yogurt in small containers – nothing special or baby-specific about it. It tends to be more expensive ounce per ounce than yogurt in larger containers. Some parents find it convenient if they themselves don’t eat yogurt and want smaller containers to prevent food waste, but there’s no need to buy baby yogurt if you don’t want to.

A lot of parents serve yogurt as a convenient way to add protein to their kiddo’s diet. Yes, protein is an essential nutrient, but kids need a lot less than most of us think. In fact, many 1-3 year olds only need about 13 grams per day (the amount in about 2 eggs).

If you’re dealing with a picky eater or a child who needs help in the growth department, a higher protein yogurt – like a Greek yogurt – might be really helpful.

Extra protein is usually not a problem as long as kids are drinking lots of water. In fact, most toddlers eat more protein than they need to meet their minimum needs for growth and function.