Fruit yoghurt sits in a confusing space. It’s often marketed as a wholesome everyday food, yet some tubs are closer to dessert than breakfast.
“Plain, unsweetened yoghurt is the nutritional gold standard, but it does not suit everyone,” says Julia Sekula of NZ Dietitians. “For those who prefer flavoured options, yoghurts made with minimal added sugar are a better everyday choice.”
If fruit yoghurt is a regular part of your weekly shop, here’s what to look for – and how some popular supermarket options stack up.
The three label checks that matter most
According to NZ Dietitians’ Lily Henderson, three numbers give the clearest picture of whether a fruit yoghurt belongs in the everyday basket or the occasional treats aisle.
Sugar per 100g
“For fruit yoghurt, around 6 to 10g of total sugar per 100g is generally reasonable,” Henderson says. “Once sugar levels exceed about 10g per 100g, the product is more likely to contain a significant level of added sugars and begins to resemble a dessert rather than an everyday food.”
Protein content
Protein supports fullness and steadier blood sugar responses. Sekula says Greek-style yoghurts tend to perform better, but marketing claims can be misleading. “It pays to check and compare the protein per 100g across brands, not just those with high-protein marketing claims.”
Ingredients list
Shorter is usually better. “Multiple added sugars, fruit juice concentrates, artificial sweeteners, flavourings or extra toppings like chocolate chips are all signs that a yoghurt may not be the best choice nutritionally,” Henderson says.
Fruit yoghurt recommendations – our picks
These options strike a more balanced middle ground for shoppers who want convenience without turning yoghurt into dessert.
Anchor Protein+ Greek Style Fruit Yoghurt
A strong everyday option, offering more than 7g of protein per 100g and lower added sugar than many mainstream fruit yoghurts. It is widely available, competitively priced and practical as a filling breakfast or snack.
Chobani No Added Sugar Greek Yoghurt and Chobani Fit Fruit Yoghurts
Among the lowest-sugar options on supermarket shelves, with roughly 8-10g protein per 100g and short ingredient lists. The trade-off is the use of sweeteners such as stevia, which some shoppers prefer to avoid, but nutritionally these products offer one of the strongest sugar-to-protein ratios.
Fresh ’n Fruity Greek Style Unsweetened with Fruit
A more affordable Greek-style option that remains familiar and easy to find. It contains less added sugar than standard Fresh ’n Fruity varieties and around 5-6g protein per 100g, making it a realistic everyday compromise.
Meadow Fresh Kalo Greek Style Fruit Yoghurt
Not the lowest sugar choice, but its higher protein content (over 8g per 100g) improves satiety compared with many standard fruit yoghurts. It is also widely consumed and easy to buy across major retailers.
Standard fruit yoghurts (Fresh ’n Fruity, Yoplait-style tubs)
While higher in sugar and lower in protein than Greek-style options, these remain affordable sources of calcium and protein. When eaten in sensible portions and paired with fibre-rich foods such as oats or fruit, they can still fit into everyday eating patterns.
And for kids?
Chobani No Added Sugar Kids Strawberry Pouch is a winner. With just 3g sugar per 100g and a short ingredients list, this stands out in a category often dominated by high-sugar pouch products.
Better saved for occasional treats
Dessert-style yoghurts
Creamier dessert-style ranges, such as The Collective Gourmet (the clue is in the name), are options many people enjoy, but the amount of sugar moves these types of yoghurts closer to an occasional treat rather than an everyday food.
Puhoi Valley Greek Style Fruit Yoghurts
Creamier, more expensive and more energy dense when compared to regular fruit yoghurts. The only benefit is the higher % of fruit in the ingredient list (but this also increases the sugar per 100g). They contain higher sugar levels and are better treated as occasional snacks rather than daily staples.
Other yoghurt traps to watch
Henderson says flavoured kefir products are often perceived as healthier due to probiotics, but many contain sugar levels similar to sweetened yoghurts.
Non-dairy fruit yoghurts also vary widely. Sekula advises choosing products fortified with calcium, low in saturated fat, particularly coconut-based varieties, and lower in added sugars.
The simple rule
“Yoghurt can be a nutritious and enjoyable part of a balanced diet,” Sekula says. “Understanding what’s in the tub, rather than relying on front-of-pack claims, helps ensure you’re getting the benefits you expect.”
If yoghurt is something you eat most days, aim for lower sugar, higher protein and shorter ingredient lists – and remember that plain yoghurt with fresh fruit still sets the benchmark.
Herald contributor Nikki Birrell has worked in food and travel publishing for nearly 20 years.