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So many yogurts, so little time. The chiller cabinet is home to an ever-growing variety of plant-based yogurt options — oat, almond, coconut, cashew — and the packaging wants you to believe they’re every bit as good as the dairy original. Maybe even better. But when you start reading the labels, you’ll find more fiber here, less protein there, or calcium added back in. For such a simple foodstuff, it gets complicated, quickly.
Below, our experts break down how nondairy yogurts really compare to traditional dairy, what the labels won’t tell you upfront, and how to pick the best option for your needs.
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Let’s put it to the expert,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
March 17, 2026 • 3 min read |
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| Q: |
Are nondairy yogurts as nutritious as yogurt made from milk? |
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| A: |
Nondairy yogurt is a great option for those who are lactose intolerant or vegan. It may have a different nutrient profile than dairy options, but that does not mean it is any more or less nutritious.
Plant-based yogurts naturally have more fiber and may contain less sugar. However, dairy yogurts tend to provide more protein and calcium.
Some higher protein plant-based yogurts are made from soy or almonds. A study comparing over 600 yogurts (not including soy) found that almond-based varieties scored highest for overall nutrient density because they’re lower in sugar, sodium, and saturated fat. That said, they still lag behind dairy yogurts on protein and calcium, so it depends on what you’re optimizing for. For example, look for products with added calcium and vitamin D to support bone health.
When choosing yogurt, always read the nutrition label to select options with less added sugar and higher protein content. Opting for plain, unsweetened versions helps you avoid added sugars. Finally, top with some fruit for extra flavor and fiber!
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| Catherine Donnellan, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| What we’re digesting |
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