Supplements
yogurt decreases weight gain
In plain terms: Does yogurt help with weight control?
Part of: • Yogurt
In big long-term studies, yogurt is repeatedly the food most linked to less weight gain over the years - a striking and consistent pattern. But it's observational (yogurt eaters tend to live healthier overall), and the few real trials are small, so it's a promising association rather than proof that yogurt itself keeps weight off.
📅 Last reviewed: 2026-07-15 ⓘ
Evidence ladder
How far up the ladder this claim has climbed. A high consensus on a low rung means "consistent so far," not "proven in people."
Top evidence so far: All trials, pooled (Meta-analysis)
How the studies fall
What the evidence shows
In large cohort studies, yogurt consistently stands out as the single food most associated with less weight gain over time (famously in Mozaffarian's pooled cohorts, where yogurt beat every other food tested). The direction is impressively consistent across cohorts.
The evidence (12)
| Source | Grade | Stance | Quality | Finding |
|---|---|---|---|---|
| Eales J, Lenoir-Wijnkoop I, King S, Wood H, Kok FJ, Shamir R, Prentice A, Edwards M, Glanville J, Atkinson RL 2016 · Int J Obes | observational | supports | moderate | SR: cohort/cross-sectional consistently lower BMI/weight/waist with yogurt; RCTs underpowered. |
| Konieczna J, Romaguera D, Pereira V, Fiol M, Razquin C, Estruch R, Asensio EM, Babio N, Fitó M, Gómez-Gracia E, Ros E, Lapetra J, Arós F, Serra-Majem L, Pintó X, Toledo E, Sorlí JV, Bulló M, Schröder H, Martínez-González MA 2019 · J Nutr | observational | supports | moderate | PREDIMED cohort (7,009): increased low-fat yogurt inversely associated with annual weight change. |
| Mohammadi-Sartang M, Bellissimo N, Totosy de Zepetnek JO, Brett NR, Mazloomi SM, Fararouie M, Bedeltavana A, Famouri M, Mazloom Z 2018 · Nutr J | RCT | mixed | low | RCT (87): fortified vs plain yogurt gave greater fat-mass/waist reduction (comparator is plain yogurt). |
| Hashemi Javaheri FS, Nasiri Jounaghani M, Sahebkar A, Norouzzadeh M, Delgarm P, Shahinfar H, Mirdar Harijani A 2025 · BMC Endocr Disord | meta-analysis | mixed | moderate | Dose-response meta 5 studies: high-fat fermented yogurt HR 0.84-0.37 for abdominal obesity; pooled fermented-dairy ns. |
| Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB 2011 · N Engl J Med | observational | supports | high | NEJM 3 pooled cohorts (121k): yogurt the strongest inverse food for 4-yr weight change (-0.82 lb/serving/d). |
| Bell M, Narciso PH, Baker E, Falk B, Roy BD, Josse AR, Klentrou P 2025 · Nutrients | RCT | contradicts | low | 8-week pilot trial in adults 55+: exercisers randomised to two daily 175 g servings of Greek yogurt added to habitual diet (GYEX, n=18) or habitual diet (NYEX, n=15), plus a non-randomised yogurt group of non-exercisers (GYNE, n=15). Clean null on weight, pointing slightly away from the claim: body mass 72.4 -> 73.0 kg with yogurt vs 75.3 -> 75.8 kg without (time x group p = 0.421); the authors note the gain 'was only evident in the GY groups'. Body fat % unchanged. Energy intake rose in the yogurt arms; BIA body composition; pilot with 65% post-hoc power. |
| Martinez-Gonzalez MA, Sayon-Orea C, Ruiz-Canela M, de la Fuente C, Gea A, Bes-Rastrollo M 2014 · Nutr Metab Cardiovasc Dis | observational | supports | moderate | SUN cohort (8,516): >7 servings/wk yogurt HR 0.80 for overweight/obesity. ↩ SUPERSEDED — pooled in the review above, counted once |
| Smith JD, Hou T, Ludwig DS, Rimm EB, Willett W, Hu FB, Mozaffarian D 2015 · Am J Clin Nutr | observational | mixed | high | 3 pooled US cohorts (121k): yogurt associated with relative weight loss vs red meat/cheese. |
| Yuan M, Hu FB, Li Y, Cabral HJ, Das SK, Deeney JT, Moore LL 2023 · J Nutr | observational | supports | moderate | NHS II: >=2 servings/wk yogurt RR 0.69 for obesity vs total dairy RR 0.88. |
| Anderson GH, Chen Zhou CZ, Vien S, Soo M, Salamat S, Akbarifakhrabadi M, Chomka L, Kathirvel P, Siddiqi F, Fabek H, Luhovyy B 2026 · The Journal of nutrition | RCT | mixed | moderate | 12-wk RCT, 74 overweight/obese adults, +3 daily full-fat dairy servings (incl. yogurt). No significant effect on body weight/BMI/waist circumference/fat mass vs control (P>0.05) in energy-neutral/ad-libitum arms; only energy-restricted arm |
| Mozaffarian D 2016 · Circulation | mechanism | mixed | low | Narrative review, not evidence: 'This review considers the history, new evidence, controversies, and corresponding lessons for modern dietary and policy priorities'; restates its cited cohort finding (ref 29) that 'increased fruits, nonstarchy vegetables, nuts, yogurt, fish, and whole grains each appear to protect against chronic weight gain'. Review — zero weight. |
| Schwingshackl L, Hoffmann G, Schwedhelm C, Kalle-Uhlmann T, Missbach B, Knüppel S, Boeing H 2016 · Nutrients | meta-analysis | supports | moderate | SR+meta 24 cohorts: yogurt uniquely inverse (-41 g/yr per serving); no signal for milk/whole-fat dairy. |
Disagree, or know a study we missed?
We grade by evidence, not opinions. The way to weigh in is to point us to a study we haven't cited (check the evidence table above first), or to flag a problem with one we have. Every submission is reviewed; if it holds up, the grade updates and shows in Science Changes Its Mind.
Opens a short form. You'll sign in with Google so submissions are tied to a real account — we don't display your identity, and we only accept a link we can verify (PubMed, DOI, ClinicalTrials.gov).
Educational only, not medical advice. Grades and scores reflect published evidence weighted by study design and quality; see the methodology.