From drinkable yogurt to kefir to cashew yogurt, we are covering all types of yogurt in this helpful guide to yogurt varieties!
Origin of Yogurt
in the early, early years
Yogurt dates back at least 7,000 years as traces of it have been found in Neolithic pottery jars discovered in modern-day Iran. The bacteria responsible for fermentation are naturally present in the environment, so some combination of natural occurrence and experimentation by early people likely produced the first yogurt-like foods.
The fermentation process helped preserve milk, making it suitable for consumption over an extended period, so it is natural to assume that people worked with these processes to improve “shelf life” in a time long before refrigeration.
the early years
The consumption and production of yogurt gradually spread to other parts of the world. By the 8th century, yogurt had reached parts of Central and Eastern Europe, including Bulgaria, where the specific strain lactobacillus bulgaricus was isolated. This strain is still used in the production of Bulgarian yogurt today.
The Ottoman Turks are credited with further popularizing yogurt during their rule. It became a staple in their diet and was eventually introduced to Western Europe by the Turks.
the 19th century
In the late 19th century, scientists began to study and identify the beneficial bacteria responsible for the fermentation process. This marked the beginning of a more scientific understanding of yogurt production.
the 20th century
In the early 20th century, yogurt was commercially produced and marketed as a health food. The industrialization of yogurt production began in the 20th century, with companies like Danone (founded in 1919) and Yoplait (founded in 1965) playing key roles in popularizing yogurt globally. The introduction of various flavors and styles of yogurt further contributed to its widespread consumption.
We suspect that is more than you wanted to know, but here at Live Eat Learn we like to know the history of how the ingredients we use got to where they are today. It honestly does affect the way our small team of recipe developers experiment with ingredients.
How is Yogurt Made?
Making yogurt starts with milk. While most commonly cow’s milk, goat or sheep milk can also be used. The milk is pasteurized to eliminate harmful bacteria and to ensure the safety of the final product. Pasteurization involves heating the milk to a specific temperature for a set period and then rapidly cooling it.
The basic process looks a little like this:
- Pasteurization of the milk
- Yogurt cultures are added
- The milk is allowed to ferment
- Once thickened, the yogurt is cooled to stop the fermentation
- Flavors are added!
a more in-depth look
After pasteurization, the milk is cooled to around 110 to 115 degrees Fahrenheit (43 to 46 degrees Celsius) to support optimum fermentation. Yogurt cultures, usually lactobacillus bulgaricus and streptococcus thermophilus (there will be no quiz, we promise), are added to the milk.
The inoculated milk is allowed to ferment generally around 4 to 12 hours. During this time, the bacteria multiply and convert lactose (milk sugar) into lactic acid, which thickens the milk and gives yogurt its texture and taste.
After fermentation, the yogurt is cooled to stop bacterial activity. Stabilizers or thickeners may be added to achieve the desired consistency and texture, and finally, flavorings, sweeteners, and other ingredients like fruits, vanilla, or honey may be added to produce specific tastes or varieties.
Greek Yogurt
How it’s Made: Greek yogurt is made by straining regular yogurt to remove excess whey, resulting in a thicker and creamier texture. This process also concentrates the protein content. If you are a big fan of Greek yogurt as we are, try making your own homemade Greek yogurt. It is really quite simple and with a bit of experimentation, you may just find your own perfectly tailored flavor.
Flavor and Texture: It has a tangy taste, which can vary in intensity depending on the brand and production method. Greek yogurt is notably thick and creamy, almost velvety, due to the straining process.
Best Uses: Many people prefer the taste of Greek yogurt and eat it from the carton perhaps topped with fruit or granola. It also goes well with both sweet and savory recipes, dips, salad dressings, desserts like frozen Greek yogurt breakfast bark, or summer treats like these simple fruit yogurt popsicles. If you like Greek yogurt but want to experiment a bit try one of the many substitutes for Greek yogurt.
Greek yogurt is available in full-fat, low-fat, and nonfat varieties. 6 ounces of a full-fat Greek yogurt typically contains the following. Note this was taken from Chobani’s popular full-fat plain Greek Yogurt sold nationwide.
6 oz Serving | Greek Yogurt |
Calories | 170 |
Protein (g) | 15 |
Saturated Fat (g) | 5 |
Sugar (g) | 6 |
% RDA of Potassium | 4 |
% RDA of Calcium | 15 |
Australian Yogurt (Aussie Yogurt)
How it’s Made: Australian yogurt is similar to Greek yogurt except that it is unstrained. It shares Greek yogurt’s thickness because it is cooked more slowly at a lower temperature giving a longer time for its cultures to do their magic, resulting in a thicker consistency.
Flavor and Texture: It has a creamy and mild flavor less tangy compared to Greek yogurt. While generally creamy, its texture can be variable ranging from moderately thick to quite thick.
Best Uses: It is often used in desserts, smoothies, as a base for sauces or dressings, or just eaten in a bowl for breakfast.
A 6-ounce serving of a popular brand of Australian Yogurt sold in the USA contains:
6 oz Serving | Australian Yogurt |
Calories | 205 |
Protein (g) | 11 |
Saturated fat (g) | 5.4 |
Sugar (g) | 20 |
% RDA of Potassium | 6 |
% RDA of Calcium | 24 |
French Yogurt
How it’s Made: French yogurt is an unstrained yogurt often made with whole milk and may include additional cream, resulting in a rich and indulgent yogurt. It is unusual in that it is fermented in the container it is sold in vs in large batches and then packaged like other commercial yogurts.
Flavor and Texture: French yogurt is mild and creamy with a subtle sweetness (not as sweet as traditional yogurt). It normally has a more liquid consistency compared to Greek or Australian yogurts.
Best Uses: French yogurt is often consumed as a standalone snack or dessert, and is often eaten with fruit or honey. It can be used in both sweet and savory recipes.
6 oz Serving | French Yogurt |
Calories | 160 |
Protein (g) | 8 |
Saturated fat (g) | 3.5 |
Sugar (g) | 20 |
% RDA of Potassium | 7 |
% RDA of Calcium | 21 |
Skyr Yogurt
How it is Made: Skyr is a traditional Icelandic dairy product that is similar to yogurt but technically classified as a fresh cheese because it forms curds. It is eaten like yogurt, however, and marketed in the USA as Icelandic yogurt, so we will stick with that.
It’s made from skimmed milk and is characterized by its thick and creamy texture. To make skyr, the milk is heated, live cultures are added (similar to yogurt cultures), and the mixture is allowed to ferment. After fermentation, the whey is strained four times, resulting in a dense and protein-rich product.
Flavor and Texture: Skyr has a mild, slightly tangy flavor. It is less sweet compared to many traditional yogurts. It has a thick and creamy texture, similar to Greek yogurt, but is even more dense.
Best Uses: Skyr can be used as a base for sweet or savory toppings, mixed into smoothies, or used in baking and cooking. Due to its high protein content, it is often favored by those looking for a protein-rich snack or perhaps a high protein smoothie. A 6 ounce serving of Sykr is remarkably low in calories yet high in protein.
6 oz Serving | Skyr |
Calories | 110 |
Protein (g) | 19 |
Saturated fat (g) | 0 |
Sugar (g) | 6 |
% RDA of Potassium | 5 |
% RDA of Calcium | 20 |
Lactose-Free Yogurt
How it’s made: Lactose-free yogurt is made using milk that has had the lactose enzyme broken down into simpler sugars, usually glucose and galactose. This is achieved through the addition of lactase, an enzyme that breaks down lactose. The yogurt-making process then proceeds as with regular yogurt.
Flavor and Texture: Lactose-free yogurt typically has a taste similar to regular yogurt but without the characteristic sweetness associated with lactose. The texture is similar to traditional yogurt, ranging from smooth to creamy depending on the specific product.
Best Uses: It can be used in the same ways as regular yogurt, such as in smoothies, as a topping for granola or fruit, or as a base for sauces and dressings. Lactose-free doesn’t mean no sugar. It simply does not contain the sugar Lactose. The nutrition information below came from a 6 ounce serving of FAGE brand lactose-free yogurt.
6 oz Serving | Lactose-Free Yogurt |
Calories | 120 |
Protein (g) | 17 |
Saturated fat (g) | 2.5 |
Sugar (g) | 6 |
% RDA of Potassium | 6 |
% RDA of Calcium | 15 |
Low-Fat Yogurt
How it’s Made: Low-fat yogurt is made by using skim or low-fat milk during the fermentation process. The goal is to reduce the fat content while retaining the creamy texture and tangy flavor.
Flavor and Texture: Low-fat yogurt generally has a tangy flavor similar to full-fat yogurt but with a milder taste due to the lower fat content. The texture can vary from smooth to creamy, and it tends to be less rich and dense than full-fat yogurt.
Best Uses: Low-fat yogurt is a good option for those looking to reduce their fat or caloric intake while still enjoying the health benefits of yogurt. It can be used in the same ways as regular yogurt, such as in recipes, as a snack, or as a base for dressings and dips. It may not work well in dressings or dips that rely on a higher fat content for their creaminess.
Be sure to check the nutrition labels before buying. Some low-fat yogurts are high in added sugar. The information below is taken from the nutrition label of a 6 ounce Yoplait original low-fat yogurt. There are other brands with considerably more sugar than Yoplait’s offering.
6 oz Serving | Low Fat Yogurt |
Calories | 80 |
Protein (g) | 5 |
Saturated fat (g) | 0 |
Sugar (g) | 7 |
% RDA of Potassium | 6 |
% RDA of Calcium | 15 |
Zero Sugar Yogurt
How It’s Made: Zero sugar yogurt is typically made by fermenting milk with live cultures, just like regular yogurt. The main difference lies in the absence of added sugars during the production process. These have become quite popular as people work to reduce the amount of sugar in their diet or for those on low carb diets. Just be sure to check nutrition labels as zero sugar does not necessarily mean low calorie.
Flavor and Texture: As the name suggests, zero sugar yogurt has a more natural, tangy flavor without the sweetness associated with sugar. The flavor is closer to the inherent taste of milk and the fermentation process. If, however, the sugar has simply been replaced by artificial sweeteners, the product could be very sweet. The texture of zero sugar yogurts tends to be creamy and smooth, similar to traditional yogurt.
Best Uses: Use it like you would any other yogurt. It is an excellent base for adding fresh fruits, nuts, or seeds for a healthy and sugar-free snack. It can also be used in cooking and baking where a neutral yogurt flavor is desired.
Zero sugar yogurts are a good option for people with diabetes, on a low carb diet, or who just want to cut sugar from their diet. The information below is taken from the nutrition label on the popular 6 ounce Chobani Zero Sugar Yogurt. Other brands are similar.
6 oz Serving | Zero Sugar Yogurt |
Calories | 70 |
Protein (g) | 13 |
Saturated fat (g) | 0 |
Sugar (g) | 0 |
% RDA of Potassium | 1 |
% RDA of Calcium | 15 |
Almond Yogurt
How it’s Made: Almond yogurt is made by blending almonds with water to create almond milk. This “milk” is then fermented with live cultures to produce yogurt.
Flavor and Texture: Almond yogurt has a distinct nutty flavor imparted by the almonds. It can have a slightly sweet taste depending on whether any sweeteners are added. The texture is generally smooth and creamy, but often a bit denser than traditional dairy yogurt.
Best Uses: Almond yogurt is an excellent option for those who are lactose intolerant or following a plant-based diet. It can be used as a dairy-free alternative in various dishes, smoothies, or eaten on its own with toppings like granola and fresh fruit.
Almond yogurt tends to be high in calories due to the fat content as seen in this information drawn from the label on Silk’s 6 ounce almond yogurt container.
6 oz Serving | Almond Yogurt |
Calories | 180 |
Protein (g) | 5 |
Saturated fat (g) | 1 (15g total fat) |
Sugar (g) | 1 |
% RDA of Potassium | 6 |
% RDA of Calcium | 10 |
Soy Yogurt
How It’s Made: Soy yogurt is made from soy milk fermented with live cultures. The process is similar to traditional yogurt production.
Flavor and Texture: Soy yogurt has a mild, slightly nutty flavor with a hint of sweetness which can vary depending on whether any flavorings or sweeteners are added. The texture is creamy and smooth, resembling traditional yogurt better than some of the other non-dairy yogurt alternatives.
Best Uses: Soy yogurt is a popular choice for those following a vegan or dairy-free diet. It can be used in both sweet and savory dishes, including smoothies, desserts, and as a base for dips and sauces.
The nutrition information below was taken from the label on Silk’s 6 ounce plain soy yogurt. Note that their flavored varieties use a dramatically increased amount of sugar. The vanilla soy yogurt has 18g of sugar per serving. As with all yogurts, you really need to read the label especially if you are buying flavored yogurts.
6 oz Serving | Soy Yogurt |
Calories | 110 |
Protein (g) | 7 |
Saturated fat (g) | 1 |
Sugar (g) | 5 |
% RDA of Potassium | 10 |
% RDA of Calcium | 20 |
Cashew Yogurt
How it’s Made: Cashew yogurt is typically made by blending soaked cashews with water to create a creamy base. The mixture is then fermented using probiotic cultures, similar to the fermentation process used in traditional dairy yogurt.
Flavor and Texture: Cashew yogurt has a rich and creamy flavor with a slightly nutty undertone. The tanginess from the fermentation process produces a flavor similar to traditional dairy yogurt. The texture of cashew yogurt is smooth and creamy, making it a satisfying alternative to dairy-based yogurts. The thickness can vary depending on the brand or homemade recipe, but it generally has a luxurious consistency.
Best Uses: This is a great vegan option for breakfast with granola or fruit, mixed into smoothies, or used in lieu of traditional yogurt in recipes like dips, dressings, or desserts. The nutrition information below was taken from the label of Forager’s 6 ounce cashew yogurt:
6 oz Serving | Cashew Yogurt |
Calories | 150 |
Protein (g) | 3 |
Saturated fat (g) | 3 (9g total fat) |
Sugar (g) | 1 |
% RDA of Potassium | 2 |
% RDA of Calcium | 2 |
Kefir
How it is Made: Kefir is a fermented milk drink that originated in the Caucasus region (Central Asia). It is made by adding kefir grains, which are a combination of bacteria and yeast, to milk. The long fermentation process results in a tangy beverage. Kefir can be made from different types of milk, including cow, goat, or sheep milk.
Flavor and Texture: Kefir has a tangy and slightly sour taste, with a hint of effervescence due to the carbonation produced during fermentation. The flavor can vary depending on the type of milk used and the fermentation time. Kefir has a much thinner consistency compared to yogurt. It is a drinkable yogurt-like beverage with a slightly bubbly texture.
Best Uses: Kefir is commonly consumed as a beverage, either plain or flavored. It can also be used as a base for smoothies, poured over cereal, or used in salad dressings. Some people also use it as a probiotic-rich alternative to yogurt. A 6 ounce serving of full-fat kefir contains:
6 oz Serving | Kefir |
Calories | 100 |
Protein (g) | 6 |
Saturated fat (g) | 3 |
Sugar (g) | 9 |
% RDA of Potassium | 5 |
% RDA of Calcium | 15 |
Drinkable Yogurt
How it’s Made: Drinkable yogurt, also known as yogurt smoothie or yogurt drink, is made by blending yogurt with milk or fruit juices. It undergoes the standard yogurt fermentation process and may be flavored or sweetened to enhance its taste.
Flavor and Texture: Drinkable yogurt comes in a variety of flavors, including fruit-flavored, plain, or sweetened versions. The taste is often tangy due to the fermentation process. The texture is, well not surprisingly, liquid, making it easy to drink. It can range from thin and smooth to thicker and more substantial, depending on the specific product.
Best Uses: Drinkable yogurt is a convenient on-the-go option and is commonly enjoyed as a refreshing beverage. It can also be used as a base for smoothies or poured over cereal for a unique twist.
Some of the high protein brands could be used as a post workout protein boost. Be careful to read the nutrition label, however, as many of these are marketed to kids and are loaded with sugar to make them sweet. The information below is taken from a 6 ounce Dannon low-fat drinkable yogurt “smoothie with creamy yogurt”
6 oz Serving | Drinkable Yogurt |
Calories | 90 |
Protein (g) | 5 |
Saturated fat (g) | 0 |
Sugar (g) | 15 |
% RDA of Potassium | 5 |
% RDA of Calcium | 16 |
Frozen yogurt
How It’s Made: Frozen yogurt is typically made from yogurt cultures, similar to regular yogurt. The base ingredients include yogurt, sugar, and sometimes milk or cream. The mixture is then frozen using a specialized machine that churns and freezes it simultaneously.
Flavor and Texture: Frozen yogurt comes in a variety of flavors, ranging from traditional options like vanilla and chocolate to more exotic fruit flavors. The texture of frozen yogurt is often smooth and creamy, similar to soft-serve ice cream as the freezing process creates a light and airy consistency, making it a refreshing treat. Some varieties, however, are equally as firm as ice cream.
Best Uses: It is often served in cups or cones, similar to ice cream, and is generally eaten as an ice cream substitute vs yogurt substitute. You don’t, however, have to buy it. Freeze your favorite yogurt into frozen yogurt strawberries or perhaps frozen blueberry bites.
Frozen yogurt is often marketed as a healthier alternative to ice cream as it typically contains less fat and saturated fat. Some variations may also include probiotics, which are beneficial for gut health due to the yogurt cultures used in the base.
There is a WIDE variation in nutrition content in frozen yogurts. We almost didn’t want to even include a nutrition label. This information came from the 6 ounce Kroger brand low-fat frozen yogurt. They clearly contain less fat and calories than most ice cream varieties, but the sugar content can be quite high. We repeat our broken record montre to read the labels.
6 oz Serving | Frozen Yogurt |
Calories | 240 |
Protein (g) | 6 |
Saturated fat (g) | 2 |
Sugar (g) | 19 |
% RDA of Potassium | 8 |
% RDA of Calcium | 4 |
This wraps up our look at different types of yogurt. We hope you found this article helpful, and as always happy cooking!
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