Thanks to the soaring popularity of all things plant-based and improvements in manufacturing capabilities, the market for dairy-free yogurt has blossomed. Today, you’ll find creamy alt-yogurts made with everything from almonds to oats to coconut, without a drop of milk in sight. Some things to keep in mind:
Protein. Dairy-free yogurt options are typically much lower in protein—as little as 1 gram per 1-cup serving for coconut yogurt and typically no more than 8 g/cup for some almond or soy options. For some people eating these instead of traditional yogurt, that can make it more challenging to meet protein needs, especially for those who train regularly.
Probiotics. Many of today’s no-moo yogurts will also contain probiotics, beneficial bacteria that can improve digestive and immune health. But what remains to be known is if there are any health differences among the strains of bacteria in these and regular yogurts and if there are differences in the total levels of bacteria found in dairy and dairy-free types.
Fortified nutrients. Most brands are now fortifying their plant-based yogurts with nutrients that you would find in regular yogurt, such as calcium, vitamin D and vitamin B12.
Added sugars. One thing to watch out for with dairy-free yogurt (and regular yogurt, for that matter) is the amount of added sugar. Oftentimes, the manufacturers of no-milk yogurt try to make up for taste differences by sneaking in extra sugar.
Fat. It’s also worth noting that coconut milk–based yogurt can have even higher amounts of saturated fat than full-fat regular yogurt.
The verdict: Dairy-free yogurts can certainly fit into a healthy eating pattern and provide a viable option for those who are steering clear of dairy for various reasons. But it’s important to recognize their nutritional limitations and not consider them as nutrient-dense as other plant-based foods. A bowl of almond yogurt is not nutritionally equivalent to a handful of whole almonds.
See also: Full-Fat Dairy Makes a Comeback?
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