Yogurt is a very popular go-to snack or breakfast for people trying to eat better and lose weight. Yogurt is a food produced by bacterial fermentation of cow’s milk also known as yogurt culture.
Yogurt is not paleo if it contains diary. Yogurt’s main ingredient is milk, and the paleo diet restricts the consumption of dairy. Many people following a Paleo diet often look for a good alternative to dairy yogurt that offer the same health benefits. The best paleo alternatives to regular yogurt are Forager Cashewmilk Yogurt and Lavva Raspberry Pili Nut Yogurt.
This article reviews the ingredients and nutrition of several different yogurts, as well as the best paleo yogurt alternatives. Let’s dig in!
Contents
Is Yogurt Healthy?
There are many different types including low-fat, Kefir, Greek yogurt, and non-dairy to name a few. Some yogurts contain probiotics that are a type of healthy bacteria that benefit the gut. Yogurts can be high in protein, calcium, vitamins and live cultures (probiotics).
Traditional yogurts are reported to have many health benefits such as help with weight management, good for bone health, high in protein, rich in nutrients and aids in digestion (through probiotics). Yogurts with 15 grams of sugar or more per serving, containing artificial sweeteners are not healthy and these brands should be avoided.
Is Yogurt Paleo?
A paleo diet generally includes red meat, fish, fruits, vegetables, nuts, and seeds, which formerly was obtained through hunting and collecting. Paleo nutrition restricts the foods that had become frequent when agriculture appeared about 10,000 years earlier. Such foods contain dairy components, pulses, and seeds.
Two Opposing Sides
There are two types of paleo followers when it comes to yogurt. One side agrees with the above points just covered, while the other side finds a good quality dairy such as raw, free from processing, unpasteurized, full-fat, close to nature, and unsweetened would be approved for a paleo diet.
This side believes the benefits outweigh the risks, meaning yogurt provides so many nutritional benefits such as protein, calcium and probiotics for gut health. This side states that these benefits are only thought to apply when the diary in question comes from cows, sheep, and goats that have been grass-fed and pastured.
In short, the choice is yours and if you want to follow a strict paleo diet yogurt is recommended to be avoided. If you want to add a limited amount of dairy, Fage Total 2% Plain Greek yogurt would be your best choice.
Yogurt Nutritional Information
Let’s have a quick look at different brands of yogurt and analyze their components.
Fage Total 2% Plain Greek yogurt
Is a deliciously rich and creamy yogurt, made with only milk and live active yogurt cultures. Milk from cows that have been fed non-GMO feed and gluten-free. This Greek yogurt is high in protein and you can easily add your favorite fruit. Great option for weight loss and keto diet too.
Ingredients:
- Grade A Pasteurized Skimmed Milk
- Cream
- Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)
Nutrition Facts (1 Container, 200g):
- 140 Calories
- 4g Total Fat
- 5g Saturated Fat
- 20mg Cholesterol
- 6g Total Carbohydrates
- 0g Dietary Fiber
- 6g Sugar
- 0g Added Sugars
- 20g Protein
- 65mg Sodium
Allergen Statement: May contain or have been processed in a facility with: milk, spices, almond, egg, peanut, soy & tree nuts.
Vanilla Oikos Triple Zero Greek yogurt
Okios claims that every spoonful comes jam-packed with taste and nutrients. Triple Zero refers to 0 added sugar, 0 artificial sweeteners and 0% fat per 5.3 oz. or 1 cup. Great option for weight loss and keto diet too.
Ingredients:
- Cultured Grade A Nonfat Milk
- Water
- Chicory Root Fiber
- Contains Active Yogurt Cultures: S. Thermophilus & L. Bulgaricus
- Contains Less Than 1% Of: Natural Flavors, Stevia Leaf Extract, Lemon Juice Concentrate, Sea Salt, Vitamin D3.
Nutrition Facts (1 Cup):
- 100 Calories
- 0g Total Fat
- 0g Saturated Fat
- <5mg Cholesterol
- 10g Total Carbohydrates
- 3g Dietary Fiber
- 5g Sugar
- 0g Added Sugars
- 25g Protein
- 65mg Sodium
Allergen Statement: Made in a facility with: milk, spices, peanut, soy, wheat & whey.
Chobani Complete Mixed Berry Yogurt
This is a lactose free yogurt and made with real fruit. It contains no artificial flavors or preservatives and is gluten-free. Chobani offers full dairy options as well.
Ingredients:
- Cultured lowfat milk
- Chicory root fiber
- Water
- Fruit puree blend (strawberry, blueberry, raspberry, blackberry)
- Less than 1.5% of: lactase*
- Natural flavors
- Monk fruit extract
- Stevia leaf extract (reb m)
- Fruit pectin
- Locust bean gum
- Fruit and vegetable juice concentrate (for color)
- Lemon juice concentrate
- *Ingredients not found in regular yogurt.
Nutrition Facts (1 Container, 5.3oz):
- 120 Calories
- 5g Total Fat
- 5g Saturated Fat
- 15mg Cholesterol
- 12g Total Carbohydrates
- 3g Soluble Fiber
- 7g Sugar
- 0g Added Sugars
- 15g Protein
- 55mg Sodium
Allergen statement: May contain or have been processed in a facility with: milk, spices, soy, wheat, cashew, almond, hazelnut & butternut.
Best Paleo Yogurt Alternatives
A popular alternative to yogurt manufactured with coconut milk, coconut yogurt contains identical asset cultures easily found in the dairy range. It has a similar creamy texture and taste as dairy yogurt and coconut is approved for a Paleo diet. Cashew milk and pili nuts have also become popular Paleo yogurt alternatives as they add a creamy texture and flavor to dairy-free yogurt. These alternatives also feature a little less protein than dairy based yogurts.
Forager Vanilla Bean Cashewmilk Yogurt
This yogurt by Forager is organic, vegan, and dairy-free. It is made from cashews, organic vanilla beans, and contains live active probiotics. The cashew milk adds a creamy yet sweeter flavor to this dairy-free yogurt.
Ingredients:
- Cashew Milk (Filtered Water, Cashews*)
- Cane Sugar*
- Tapioca Starch*
- Pectin
- Locust Bean Gum*
- Natural Flavor*
- Vanilla Beans*
- Lemon Juice Concentrate*
- Coconut Cream*
- Live Active Cultures (S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Lactis, L. Plantarum).
- *Organic
Nutrition Facts (1 Container, 5.3oz or 150g):
- 140 Calories
- 6g Total Fat
- 1g Saturated Fat
- 0mg Cholesterol
- 19g Total Carbohydrates
- 1g Dietary Fiber
- 12g Sugar
- 11g Added Sugars
- 3g Protein
- 10mg Sodium
Allergen statement: Cashews & Coconut
Lavva Raspberry Lava Dairy Free Pili Nut Yogurt
Certified paleo, No added sugar and 50 Billion Probiotics. Pili nut is grown in fertile volcanic soil in Southeast Asia and has a creamy, smooth rich texture. Pili nuts can also be eaten as a Keto alternative as they have the lowest carb count of all nuts. They tend to fall on the high end of the quality scale for nuts generally.
Ingredients:
- Organic Coconut Water
- Organic Coconut Cream
- Organic Raspberry
- Plantains
- Pili Butter (Pili Nuts, Water
- Organic Coconut Powder
- Organic Cassava Root Starch
- Organic Lime Juice
- Organic Himalayan Salt
- Live Vegan Cultures: Plantarum,S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidobacterium (B. Bifidum), L. Delbruekii
Nutrition Facts (1 Container, 5.3oz or 150g):
- 140 Calories
- 11g Total Fat
- 7g Saturated Fat
- 0mg Cholesterol
- 9g Total Carbohydrates
- 1g Dietary Fiber
- 7g Sugar
- 0g Added Sugars
- 2g Protein
- 65mg Sodium
Allergen statement: Pili Nut and Coconut
GT’s CocoYo, Cacao
Smooth raw coconut yogurt that’s gluten-free and vegan with notes of cacao, vanilla, and spices. Cacao is similar to cocoa powder. The biggest difference is cacao is made from fermented beans that have not been roasted.
Ingredients:
- Raw young coconut*
- Raw young coconut water*
- Cacao*
- Vanilla*
- Spices*
- Probiotic cultures*
- Stevia*
- *Organically Produced
Nutrition Facts (1 Container, ½ cup or 113g):
- 100 Calories
- 6g Total Fat
- 6g Saturated Fat
- 0mg Cholesterol
- 9g Total Carbohydrates
- 0g Dietary Fiber
- 2g Sugar
- 0g Added Sugars
- 1g Protein
- 20mg Sodium
Allergen statement: Coconut
In Conclusion
Including yogurt as part of your daily Paleo diet is not the best option as it includes milk. And since paleo is purely based on foods formerly included specifically for meat lovers and other nutritional food, this is not a good fit for your new lifestyle. Since, dairy products can be tricky when on the Paleo diet some people choose to limit and add yogurt as their only source of dairy while following a Paleo diet.
The 3 alternative Paleo yogurts provided, are the most recommended brands based on texture, flavor and taste. Alternatively, making homemade Paleo yogurt is another Paleo diet option but it is not convenient for quick and on-the-go meals.
When choosing a yogurt brand it’s best to avoid yogurts with 15 grams or more of sugar and select one that is the most flavorful to you. The wide variety of yogurt options available provides you many options if you want to include it in your daily diet.
Related Questions
Is yogurt keto-friendly?
Plain Greek yogurt is a good choice for a keto-friendly diet. A half a cup of plain Greek yogurt contains 4 grams of carbs and 9 grams of protein. Non-dairy yogurt is NOT a keto-friendly option. Even if you eat a small amount of non-dairy yogurt, it could kick you out of ketosis as it contains higher amounts of carbs.
Is yogurt gluten-free?
Yes, most yogurt options are gluten-free as dairy is naturally gluten free. Yogurts packed with granola or added flavoring may contain gluten. Double check the ingredient list.
What are the worst yogurts to eat?
Yogurts high in sugar should be avoided. Dessert flavor yogurts or yogurts with more than 15 grams of sugar no longer provide health benefits