Onken yogurts come in several flavours — strawberry, vanilla, raspberry, cherry, and more — and some are available in fat-free versions. But are they healthy? Let’s look at the ingredients and nutrition.
What’s in Onken yogurt
Onken is a fermented milk product made from whole milk and live cultures. Those live cultures give the yogurt its tangy taste and thick, creamy texture. There are plain (unflavoured) and flavoured options. Flavoured varieties include fruit purees or juices, added sugar, and flavouring agents, while fat-free or plain versions are made from skimmed milk or specify 0% fat. Some flavoured pots also contain tapioca or corn starch and colouring.
All Onken yogurts contain live cultures, which are good for gut health. If you want to avoid added sugar, choose the Natural Set yogurt.
Nutrition at a glance
Nutritional values vary by flavour. Natural Set has the fewest calories (62 kcal per 100 g), while Wholegrain Strawberry is highest (104 kcal per 100 g) because it includes wholegrain cereals. Cherry is about 100 kcal/100 g and fat-free vanilla is around 75 kcal/100 g.
Sugar: Natural Set has no added sugar but contains about 4.7 g of natural milk sugar (lactose) per 100 g. Most flavoured Onken yogurts contain roughly 13 g of sugar per 100 g — Mango, Papaya & Passionfruit, Fat-free Vanilla, and Cherry each have about 13 g. The WHO’s guideline of 50 g of sugar per day means a 100 g serving of a flavoured pot supplies around 26% of that daily amount.
Protein: Natural Set has just under 3.5 g of protein per 100 g, while fat-free Vanilla has over 4 g per 100 g. An adult woman typically needs about 46 g of protein daily and an adult man about 56 g. A 100 g serving of Natural Set provides just over 7.5% of a woman’s daily protein need and just under 6% for a man.
Calcium: All flavours provide more than 110 mg of calcium per 100 g, supporting bone and tooth health.
Health notes and who it suits
– Probiotics: All Onken yogurts contain live cultures that can help balance gut bacteria and support digestion and immunity.
– Weight management: Natural Set is low in calories and carbohydrates, making it a better choice if you’re watching your weight. Flavoured pots are higher in sugar and calories.
– Diabetes: Unsweetened Natural yogurt is low in carbs and may be suitable for people with diabetes; flavoured varieties with about 13 g sugar per 100 g are not recommended.
– Pregnancy: Onken is pasteurized and safe to eat during pregnancy, but it’s best to choose the natural, unsweetened options to limit sugar intake.
– Babies: Plain, unsweetened Onken yogurt can be introduced from six months, but check with a healthcare professional first.
– Keto: Natural Onken yogurt fits better with a keto diet; flavoured ones do not.
– Slimming World: Only the 0% Fat Natural yogurt is syn-free. Other varieties are not: for example, fat-free Vanilla is about 4 syns per serving, Mango & Passion Fruit is about 5 syns, and Natural Set is listed at 3.5 syns despite having no added sugar. If you follow Slimming World, stick to the appropriate unsweetened option.
Bottom line
Onken yogurts can be part of a healthy diet. They offer protein, calcium, and beneficial live cultures. For the healthiest choice, pick the Natural or 0% Fat Natural versions to avoid added sugars and extra calories.