Foreverfit takes you through a tour of different varieties of yoghurt in the market, to help you decide which kind is best for you. 

Most of us have eaten it since our childhood. Homemade yoghurt, or “dahi” as Indians know it, has been on our tables from time immemorial. All of a sudden, it’s in the limelight for it’s health benefits, owing to the probiotic bacteria it contains.

These “good” bacteria reside in your gut, and boost your health many ways. In itself, dahi contains lactoferrin, an iron-binding protein that builds healthy bones. Additionally, this food has vitamins, protein and other important nutrients.

Yoghurt VS Dahi

For the most part, homemade dahi is formed by the action of the microbe lactobacillus alone, while commercial yoghurt contains two bacterial strains, viz. Lactobacillus bulgaris and Streptococcus thermophiles.

Calorie count depends on the kind of milk used

The calorie content of yoghurt depends on the sugar, protein, and fat content of the milk used. For instance, a cup of non-fat fruit yoghurt contains over 230 calories, 11 g of protein, and 47 g of sugar. However, you can choose a low-fat, low-sugar variant of curd, or make yours with toned milk, to reduce calorie and fat content.

Contains many vitamins and minerals

Yoghurt is a good source of vitamin B12 and riboflavin or vitamin B2. In fact, a cup of non-fat milk or non-fat fruit yoghurt contains a little over 1 microgram (mcg) of vitamin B12 and 0.4 milligrams (mg) of riboflavin.

In addition, yoghurt contains over 45% of your daily requirement of these vitamins, important minerals, and more calcium than milk. Specifically, a cup of non-fat fruit yoghurt has 370 mg, while a cup of non-fat milk has only 300 mg, corresponding to 37% and 30% of your daily need.

Comparison of different brands of  yoghurt 

Brand Calories Total Fat(g) Protein  (g) Calcium (%)
Danone Dahi Nutri +

Amul Masti    

Mother Dairy (whole milk) Dahi

Nestle A+ Nourish Dahi



















Greek Yoghurt

Today, this Western favourite is popular in India too. Maybe that’s because Greek yoghurt is thicker and smoother than homemade yoghurt or dahi, and contains less whey. And that’s not all.

A medium-sized bowl of this product also has almost double the amount of protein (roughly 8 to 10g) contained in regular curd (3 to 4g). Still, traditional yoghurt has more B vitamins, calcium and amino acids than Greek curd, because of its whey content.

Epigamia Greek yoghurt 

This is unique because it is nutrient dense and claims to contain no preservatives, artificial flavors, or chemicals. It contains real fruit pulp and a live culture of useful gut bacteria. (Rs 35-40)



Nestle’s a+Grekyo

This is available in the fruity variants of strawberry, mango, pineapple, and orange. A 100-g pack of a+Grekyo contains 5.8g of protein and 204mg of calcium . While the protein content is lower, Nestle scores on the calcium content, since this claims to contain 30%more calcium than their a+ toned Dahi. Also, this brand has bits of real fruit VS the pulp used in Epigemia brand.

However, the strains of bacteria used, are not mentioned. In addition, the label mentions additives such as flavor, color, and preservatives. ( Rs 30).

Amul Flaavyo

This is available in mango, strawberry, pineapple, vanilla, and mishtidoi variants. It contains both fruit pulp and dices, and also preservatives, flavor additives, and other chemicals

However, each 125-ml cup is high on sugar (26g), low on protein (4g), not fortified with calcium and vitamins, and has a calorific value of 100 calories. Also, there is no mention of the strain of bacteria used. (Rs 30 a pack)

Yoghurt like alternatives

Skyr: Native to Iceland, Skyr is comparable in texture and nutrition to Greek yoghurt. Notably, it has as much protein. But the calorie count is lower, since Skyr is made with skimmed milk.

Kefir:It gets its unique name from the Turkish word ‘keif’, which means ‘good feeling.’ Kefir contains strains of probiotics and beneficial yeast that yoghurts lack.  You can also get it, in low-fat and non-fat varieties.

Swiss yoghurt: This variety of yoghurt is thinner but creamier than its Greek cousin. However, it has almost double the sugar and carbohydrates compared to Greek yoghurt!

Goat milk yoghurt:Made from whole goat milk, it has a softer texture and a sweet and salty flavor to it. But it’s low in calcium and high in fat.