The yogurt sections in the dairy isles of many grocery stores are filled with old favourites and many new flavours and products are coming on the market everyday.

The offerings include, probiotic, Greek style, low-fat, fat-free, calorie reduced, fruit filled, flavoured and unflavoured among others.

With all these choices, how do you know which one is the best for you?

CTV Calgary's Medical Watch Specialist Karen Owen talked to a registered dietitian to help navigate through the many choices.

If it's calories you're worried about, you should know that fat-free does not mean calorie-free.

"Often with fat-free yogurts the manufacturer is adding more sugar for flavour, so you're getting around the same amount of calories and you're not feeling as full after," said Dietitian, Sarah Remmer.

And what about yogurt style?

Greek yogurt is thicker than regular yogurt and can provide at least twice as much protein.

In addition, it helps to make you feel full longer, can be easier to digest if you are lactose intolerant and the straining process reduces the sugar content.

However, it does have a few drawbacks.

"Little bit less in calcium but it has all of the other health benefits. A little bit less in probiotic because during the straining process, some of that probiotic, the healthy bacteria, gets strained out as well," said Remmer.

If you chose a probiotic yogurt, you will need about 200 grams to get the full effect and the benefits to your digestive system only last as long as you are eating the yogurt daily.

No matter which one you choose, most types of yogurt are a good source of calcium, protein, and often good bacteria that aid digestion.