Yoghurt is known to ooze health - but does it really? Is all yoghurt actually good for you, particularly when some contain more fat and sugar than your average dessert?

Full fat or no fat, dietician Tania Ferrarreto believes the nutritional content in this dairy product far outweighs the extra kilojules.

“Yoghurt has lots of calcium, some carbohydrate and lots of protein, so it's a really well-rounded healthy food, as a healthy snack, or even a dessert choice for people trying to lose weight," Ferrarreto said.

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It's the live and active bacteria in yoghurt that delivers much of the talked about health benefits.

“The real bonus with some yoghurts is that they have a live culture in them which helps to keep your digestive system healthy - that is unique in yoghurt," Ferrarreto explained.

It's also easier to digest than milk, so it’s also great for those who are lactose intolerant. And despite conflicting reports, “dairy food - including yoghurt - can actually help you to lose weight. I don't want people to think it's a fattening food, it's a really healthy food," she said.

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You just need to choose carefully. Traditional Greek yoghurt can be up to ten per cent fat.

“There are some yoghurts that are healthier. You will see a huge range of yoghurts, some are low in kilojoules, because they are low fat or non-fat, and some have no added sugar - in this case they will be natural or have a sweetener added," Ferrarreto said.

So, if are trying to watch what you are eating, and you are wanting to lose weight, which yoghurt should you be going for?

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Ferrarreto says “I would choose a diet yoghurt,, so something that has no added sugar, and is a skim yoghurt. You are looking at 60 or 70 calories per serve, compared to a full fat yoghurt that has sugar as a sweetener, that has around 200 calories per serve."

It's best to avoid yoghurt that's mixed with fruit or granola mix, as they contain a high amount of sugar, and add those extra unwanted calories.

“If you are looking for a natural yoghurt - that is probiotic, so it has the live culture in it - look for something that doesn't have the artificial sweeteners and flavours. There are lots of yoghurts that are made naturally and have health benefits, they may have a little more fat and sugar, but the benefits outweigh any of that," she said.

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"If you want calcium equivalent to a glass of milk, usually it’s about a 200 gram serve - keep that in mind. Using yoghurt as a source of calcium, you want to make sure you are getting enough.

"Flavoured yoghurt is still a really good, healthy choice. A lot of people don't like natural yoghurt, so they don't eat it. I’d prefer people eat yoghurt if it is flavoured, than not have it because it's too bland," Ferrarreto said.

According to Choice Magazine’s Ingrid Just, flavour is the ultimate decider.

"When we did a taste test of yoghurts, consumers overwhelmingly told us they like that creamy feel, that velvety finish is what they are going for when they choose a yoghurt," Just said.

"I think yoghurt is a super food that people should include in their diet. The range is enormous, so try and find something that provides the health benefits that we've talked about, but that you enjoy," Ferrarreto concluded.