Flavoured yoghurt

A small individual pot is often 125 g, though pot sizes differ. That portion provides 144 kcal.

The ‘of which sugars’ amount includes lactose, the natural sugar in milk. Check the ingredients for added sugar, syrup or sweetened fruit preparation.

Stir it through overnight oats with grated apple, or spoon it over muesli and sliced banana. For porridge, add it after cooking rather than boiling it with the oats.

It is usually too sweet for a savoury curry; use plain natural yoghurt instead. Stir that in off the heat to reduce the chance of it splitting.

Keep it covered in the fridge at 5°C or below, and follow the use-by date and any after-opening instructions on the pot. Put it back in the fridge promptly after serving.

Yes—freeze it in ice-lolly moulds for a simple frozen treat. Once thawed, it can turn watery or grainy, so it is best eaten frozen rather than defrosted.

In the listed comparisons, flavoured Greek-style yoghurt has 7.5 g of protein per 100 g, compared with 4.4 g in flavoured yoghurt.

You can in sweet bakes or smoothies, but the added sweetness and flavour may change the result. For savoury recipes such as raita or a curry sauce, plain natural yoghurt is a better fit.