“But even after accounting for the healthier diets of yogurt consumers, we found that eating yogurt itself leads to a healthier diet because it supplies three nutrients that many Americans don’t get enough of: potassium, calcium, and vitamin B12,” says study co-author Paul Jacques, DSc, director of the Nutritional Epidemiology Laboratory at Tufts University.

We know your grocery store is stocked to the gills with options, so here’s how to make a smart pick:

First, avoid the yogurts that are akin to “flavored milk jellos,” as registered dietitian Alexandra Caspero, owner of nutrition website Delicious-Knowledge.com, calls them. Check out the ingredient label—yogurt should basically contain cultured milk and cultures (including GI-healthy probiotics like S. Thermophilus, L. Bulgaricus, and L. Acidophilus).