Which yoghurt is best for bone health – Greek, natural or flavoured yoghurt?

Yoghurt is a favourite for many people to top cereals in the morning, as a snack at afternoon tea or as a sweet treat after dinner. But which type offers the most in the way of calcium? Supermarket shelves are stacked with greek, natural, low fat and full cream yoghurt, and many include probiotics and other nutritional goodness. Understanding what each type offers can help make your decision a little easier.

Men and women aged 19-50 should be aiming for about 1,000mg of calcium per day, and women over the age of 50 and men over the age of 70 should prioritise this nutrient for good bone health and aim for 1,300mg per day.

Calcium content values will differ from brand to brand and between products, so be sure to have a look at the back of each pack in the store for an accurate description. In general however, you can expect about 400-450mg of calcium per cup of plain yoghurt. Meanwhile, a cup of fruit-flavoured yoghurt will provide approximately 370mg of calcium.3 The calcium in Greek yoghurt isn’t as high as other options, however they will typically have around 150mg of calcium per 250g of yoghurt.

It is important to remember that while yoghurt is a great and tasty way to help reach or increase your daily intake of calcium, some varieties come with added sugars or preservatives that may not be as useful to your diet, so ensure you check the nutritional information so you know exactly what you’re buying.

If you’re finding it tough to reach the recommended daily serving through your diet, you can always increase your calcium levels with a specific bone building supplement, which may help on days when you struggle to get enough through milk products and other foods.