A cup of whole milk yogurt contains about 29 milligrams of cholesterol, while nonfat yogurt has roughly 10 milligrams per cup. Either way, yogurt is one of the lower-cholesterol foods in the dairy category, especially compared to cheese and eggs.
Cholesterol by Yogurt Type
The cholesterol in yogurt comes entirely from milk fat, so the fat percentage determines how much you’re getting. According to UCSF Health, here’s what a one-cup serving looks like:
- Nonfat yogurt: 10 mg cholesterol
- Whole milk yogurt: 29 mg cholesterol
Low-fat (2%) yogurt falls between those two numbers, typically around 12 to 15 mg per cup. For context, the daily value for cholesterol on nutrition labels is 300 mg, so even whole milk yogurt uses up less than 10% of that in a full serving. Compared to a single large egg (about 186 mg) or an ounce of cheddar cheese (around 28 mg), yogurt is a relatively modest source of dietary cholesterol.
Greek Yogurt vs. Regular Yogurt
Greek yogurt is strained to remove whey, which concentrates the protein but also slightly concentrates the fat. A cup of full-fat Greek yogurt can contain a bit more cholesterol than the same volume of regular whole milk yogurt, simply because straining makes everything more dense. Nonfat Greek yogurt, though, stays very low in cholesterol, similar to regular nonfat versions.
Despite the higher fat concentration in full-fat varieties, Greek yogurt has actually been linked to lower cholesterol and triglyceride levels in the blood. Researchers have found no evidence that Greek yogurt worsens cholesterol profiles. The combination of protein, probiotics, and calcium may offset concerns about the fat content, though the mechanism isn’t fully settled.
Cholesterol in Yogurt vs. Blood Cholesterol
The cholesterol you eat in yogurt is not the same thing as the cholesterol circulating in your blood. Your liver produces the vast majority of your blood cholesterol on its own, and dietary cholesterol has a smaller influence than once believed. The American Heart Association’s 2026 dietary guidance states that dietary cholesterol “is no longer a primary target for cardiovascular risk reduction for most people.”
A clinical trial published in the journal Atherosclerosis tested this directly. Eighteen men ate a low-fat baseline diet for three weeks, then added 16 ounces of low-fat yogurt daily for four weeks. Their total cholesterol, LDL (“bad”) cholesterol, and HDL (“good”) cholesterol levels were unchanged. The yogurt had no measurable effect on blood lipids.
What matters more than the cholesterol number on the label is the saturated fat content. Saturated fat prompts your liver to produce more LDL cholesterol. Whole milk yogurt contains more saturated fat than low-fat or nonfat versions, and the American Heart Association recommends choosing low-fat or fat-free dairy to keep saturated fat below 10% of your daily calories. If you eat a cup of whole milk yogurt alongside other full-fat dairy, red meat, and butter throughout the day, the saturated fat adds up faster than the cholesterol does.
Plant-Based Yogurt and Cholesterol
Plant-based yogurts made from soy, almond, oat, or cashew contain zero dietary cholesterol, since cholesterol is only found in animal products. That makes them appealing if you’re specifically trying to minimize dietary cholesterol intake.
There’s a catch with coconut yogurt, though. A comparison of commercially available yogurts in the United States, published in Frontiers in Nutrition, found that coconut yogurts contained significantly more saturated fat than any other plant-based variety and even more than some full-fat dairy yogurts. Almond, cashew, and oat yogurts had saturated fat levels comparable to low-fat and nonfat dairy yogurt. So if heart health is the goal, not all plant-based options are equal.
Specialty Yogurts With Plant Sterols
Some yogurt drinks are fortified with plant sterols or stanols, compounds naturally found in small amounts in grains, nuts, and vegetables. These compounds block cholesterol absorption in your gut. A clinical trial in metabolic syndrome patients found that consuming 2 grams of plant stanols daily through a yogurt drink lowered non-HDL cholesterol by about 13% compared to placebo. These products are specifically designed for people actively managing high cholesterol and are typically labeled as cholesterol-lowering on the packaging.
Choosing Yogurt for Heart Health
If you’re watching your cholesterol, the yogurt itself is rarely the problem. A cup of even whole milk yogurt delivers a small amount of dietary cholesterol and a moderate amount of saturated fat. Nonfat or low-fat yogurt keeps both numbers minimal while still providing calcium, protein, and probiotics. The American Heart Association continues to recommend low-fat and fat-free dairy as the most heart-friendly choice, noting that swapping full-fat dairy for lower-fat versions shifts your overall diet toward a better ratio of unsaturated to saturated fat.
Plain yogurt also tends to be a better choice than flavored varieties, not because of cholesterol differences but because added sugars contribute to metabolic issues that indirectly affect heart health. If you’re choosing between a nonfat plain yogurt at 10 mg of cholesterol per cup and a whole milk vanilla yogurt at 29 mg plus added sugar, the plain version wins on multiple fronts.