Eating yogurt at night: what to know and which to choose

Yogurt is an incredibly popular food: the French consume almost 22 kg per person per year⁽¹⁾! But what exactly is hiding in that little pot? Is yogurt good for your health? And most importantly, can eating yogurt at night fit into a balanced diet?

The nutritional qualities of yogurt

Yogurt is a staple food, and for good reason. It contains many essential nutrients:

• it is mineralising, rich in calcium and phosphorus, minerals found in bones and teeth;
• its calcium has also been studied for a possible lipolytic effect (2), without any established effect on your figure;
• it is low in lactose, often making it suitable for those with lactose intolerance; if you experience unpleasant side effects such as bloating, ask your GP for advice;
• it is rich in probiotic cultures and bacteria, which are linked to the gut microbiome;
• it is low in calories (55 kcal per 100 g of plain yogurt), so it can even be enjoyed as part of a diet;
• it contains protein; on a related topic, see our article on natural appetite suppressants;
• it contains a wide range of vitamins, including B vitamins, which play a part in energy metabolism (on a different topic, see our article on hormonal factors and cellulite).

Can eating yogurt at night fit into a balanced diet?

It’s a little more nuanced than that!

Plain yogurt does have several useful qualities when you’re watching what you eat:

• it is low in calories;
• in its plain form, it contains no added sugars;
• it is often made from semi-skimmed milk and is therefore low in fat;
• it provides protein;
• it is a natural source of probiotics, thanks to the live cultures it contains.

It is therefore perfectly possible, whether you are keeping an eye on your weight or simply watching what you eat, to include yogurt in a balanced diet. Any time of day works:

• at breakfast, it provides a reliable source of protein first thing in the morning;
• as a snack, it fits easily between meals;
• after a workout, it contributes to your protein intake;
• in the evening, it makes a perfect dessert.

That said, simply eating yogurt at night is not enough to lose weight. It should be part of a balanced, varied diet that doesn’t exceed your calorie needs. And of course, it’s important to choose the right yogurts — watch out for added sugars!

Which yogurt should you choose when trying to lose weight?

Here we go! There is a huge variety of yogurts on the market, and they are not all equal when it comes to nutritional qualities.

Sweetened yogurts (fruit-flavoured, cane sugar, artificially flavoured), dairy desserts and drinkable yogurts generally contain far too much sugar. Designed to appeal to children, they are not really recommended when you are trying to lose weight. 

On the other hand, plain varieties, whether regular, probiotic or stirred, as well as kefir, are the ones to go for. They contain no added sugars and let you enjoy all the nutritional qualities of yogurt. If you feel you’re gaining weight for no obvious reason, there are other avenues worth exploring. And there’s nothing stopping you from customising them to your taste: fresh fruit pieces, unsweetened fruit coulis, a drizzle of honey, nuts…

Finally, a word on 0% fat yogurts: this figure generally refers to the fat content, which is zero. But beware: the absence of fat is often compensated for by another ingredient, which isn’t necessarily great for your health. Sugar is the obvious culprit, but gelatine is also very common. In any case, they are not necessarily a better choice than plain yogurt.

References

(1) Yogurt consumption in France

(2) 2014, Astrup, Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies – PubMed

Frequently asked questions

Can I just have a yogurt for dinner?

A yogurt on its own isn’t a complete meal. It’s better suited to being a dessert at the end of a balanced, varied evening meal. Regularly skipping dinner isn’t something to take lightly: if you’re thinking of changing your eating habits, speak to your GP or another healthcare professional.

Can I eat a bio or probiotic yogurt at night?

Yes. As with other yogurts, there’s no set time to eat it. Probiotic yogurts are among the products worth choosing, as long as you opt for the plain version with no added sugars rather than a flavoured or fruit one.

How many yogurts can I eat a day?

There’s no single amount that suits everyone: it depends on your diet as a whole and on how much other dairy you eat. For advice tailored to your situation, it’s best to ask your GP or a healthcare professional such as a dietitian.

Related articles

• Which fruit to eat in the evening? Ideas for dinner
• Fermented milk: what it is and how to add it to your diet

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