All this is not necessarily bad. A 2018 study found that men who eat yogurt typically weigh less, have lower BMIs, smaller waists, and less body fat than men who dont eat yogurt.

But heres the thing: while Americans still think cows milk is the healthiest of the milks, according to Mintel , one in five people are also consuming less dairy for various health reasons.

I like dairy-based yogurt for their protein. Original yogurt has somewhere around 8 to 12 grams of protein depending on the variety and brand. Greek yogurt gives you a nice bump: clocking in in the low 20s. Skyr-the Icelandic yogurt-falls in between OG and Greek at around 15 to 17 grams per serving.

I typically recommend plain yogurt to avoid the added sugars, but theres an exception or two when it comes to plant-based yogurts.

Ideally, though, youd stick to plain flavors and doctor it up yourself with fruit and/or a little sweetener of your choosing. Chances are youll still come in with fewer grams of added sugar than a flavored version.

Most alt-milk yogurts are a decent source of protein . Plus, each one also has at least one other unique nutrition benefit. Heres a breakdown.

Soy Yogurt

This variation has the potential to deliver the most protein of the alt-milk yogurts with as many as 9 grams per serving for some brands (other brands clock in around 6 grams). And generally speaking, its nutritionally very similar to original yogurt with amount of carbs and protein. Because it is the original plant-based yogurt, its the easiest to find and also typically your most delicious substitution.

Flaxseed Yogurt

Among one of the more protein-rich alt-milk yogurts, this variety delivers 7 grams protein per serving. It hits all the allergen-free notes: dairy-free, nut-free, soy-free, coconut-free. You also get some of those good-for-you (plant-based) omega-3s, which you wont find in decent amounts in other yogurts.

Almond Yogurt

This nut-milk-based yogurt comes in third protein-wise, with around 6 grams. Its standout nutrition quality, surprisingly, is fiber. Some brands mimic the creaminess of original yogurt well, while others seem too watery and better suited for smoothies. Shop around if almond yogurt is your preferred choice.

Cashew Yogurt

This is one of the outliers-it has around 2 grams protein, which isnt surprising given how low in protein cashew milk is (less than a gram per cup). Plus, the sole major brand on the market blends in a little coconut cream and thats devoid of protein (see below, folks). Unless you find one fortified with vitamins, minerals, protein, or fiber, cashew yogurt doesnt offer much else nutritionally. From a taste perspective, unless its flavored, its in need of some toppings.

Coconut Yogurt

Protein is non-existent (unless a brand adds protein powder and some do), but fat isnt always as high as youd expect. That said, watch out for the ones made with coconut cream. Although its downright delicious and oh-so-decadent, its quite high in fat because-hello-its made with cultured coconut cream, not coconut milk.

The main catch when it comes to plant-based yogurt-if its how you choose to eat-is this: Alt milk yogurts typically have longer ingredient lists, some of which are unrecognizable names, though typically benign (think: emulsifiers and thickeners).

So if youre aiming to eat cleaner, these yogurts could technically derail those efforts. Cows milk-based yogurts-whether its original, Greek, or Skyr-have the simplest ingredient list in the yogurt aisle: milk and probiotic cultures.

One final word of awareness: If youre using an alt milk yogurt in place of dairy (be that milk or yogurt), look for one thats fortified with vitamins and minerals like calcium.

That way youre still getting those key nutrients that youd typically get from a cows milk-based product, but not necessarily from somewhere else in your diet.