What are Yogurt food comparisons?

Yogurt food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Kroger, Blended Grade A Lowfat Yogurt, Strawberry, Strawberry vs Peanut Butter Delight Flavored Vanilla With Peanut Butter Clusters Graham Crackers & Dark Chocolate Greek Crunch Nonfat Yogurt & Toppings, Peanut Butter Delight

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Blen... Food 1 Food 1 • THE KROGER CO. Kroger, Blended Grade A Lowfat Yogurt, Strawberry, Strawberry	69.3	112	20.6	18.8	—	1.2	4.1
Peanut Butte... Food 2 Food 2 • DANONE US, LLC Peanut Butter Delight Flavored Vanilla With Peanut Butter Clusters Graham Crackers & Dark Chocolate Greek Crunch Nonfat Yogurt & Toppings, Peanut Butter Delight	15.8	50	5.7	4.3	—	—	7.1

Mango Drinkable Greek Yogurt, Mango vs Wild Berry Flavored C Charged Fruit+Yogurt Smoothie, Wild Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Drinka... Food 1 Food 1 • PILLARS YOGURT LLC Mango Drinkable Greek Yogurt, Mango	10.2	28	2.3	1.4	0.8	—	5.1
Wild Berry F... Food 2 Food 2 • BORDEN DAIRY COMPANY Wild Berry Flavored C Charged Fruit+Yogurt Smoothie, Wild Berry	61.6	82	15.0	13.0	—	1.2	2.4

Strawberry Kefir Cultured Lowfat Milk Smoothie, Strawberry vs Ahold, Greek Nonfat Yogurt, Strawberry, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry K... Food 1 Food 1 • LIFEWAY FOODS INC. Strawberry Kefir Cultured Lowfat Milk Smoothie, Strawberry	39.6	58	8.3	8.3	—	0.8	4.6
Ahold, Greek... Food 2 Food 2 • AHOLD USA, INC. Ahold, Greek Nonfat Yogurt, Strawberry, Strawberry	41.2	87	14.7	13.3	0.7	—	8.0

Vanilla Organic Lowfat Yogurt, Vanilla vs Mandarin Orange Greek Lowfat Yogurt, Mandarin Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Orga... Food 1 Food 1 • STONYFIELD FARM INC Vanilla Organic Lowfat Yogurt, Vanilla	33.7	73	11.3	9.3	—	1.0	4.0
Mandarin Ora... Food 2 Food 2 • DANONE US, LLC Mandarin Orange Greek Lowfat Yogurt, Mandarin Orange	5.9	53	2.0	—	—	1.3	8.0

Organic India Style Almond Milk Yogurt, Valencia Almond Plain vs Mango Banana Icelandic Yogurt Skyr Smoothie, Mango Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Indi... Food 1 Food 1 • DAHLICIOUS Organic India Style Almond Milk Yogurt, Valencia Almond Plain	9.8	107	5.3	2.7	2.0	8.7	3.3
Mango Banana... Food 2 Food 2 • AGRI-STAR, INC Mango Banana Icelandic Yogurt Skyr Smoothie, Mango Banana	29.8	53	7.1	6.2	0.4	—	6.6

Blueberry Whole Milk Yogurt, Blueberry vs Vanilla Zero Sugar Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Wh... Food 1 Food 1 • DANONE US, LLC Blueberry Whole Milk Yogurt, Blueberry	29.1	100	14.7	12.4	—	2.9	4.1
Vanilla Zero... Food 2 Food 2 • DANONE US, LLC Vanilla Zero Sugar Yogurt, Vanilla	9.8	33	4.0	—	0.7	—	7.3

Non Fat Yogurt, Peach vs Raspberry Organic Fruit On The Bottom Greek Nonfat Yogurt, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Fat Yogu... Food 1 Food 1 • BIG Y FOODS, INC. Non Fat Yogurt, Peach	33.8	53	10.0	7.1	—	—	2.9
Raspberry Or... Food 2 Food 2 • MEIJER, INC. Raspberry Organic Fruit On The Bottom Greek Nonfat Yogurt, Raspberry	33.3	87	12.0	10.7	0.7	—	8.7

Lemon Meringue Whole Milk Greek Yogurt vs Chocolate Underground Organic Nonfat Yogurt, Chocolate Underground

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Mering... Food 1 Food 1 • FRIENDLY FARMS Lemon Meringue Whole Milk Greek Yogurt	39.2	107	13.3	11.3	—	3.0	7.3
Chocolate Un... Food 2 Food 2 • STONYFIELD FARM INC Chocolate Underground Organic Nonfat Yogurt, Chocolate Underground	41.6	73	14.7	12.7	0.7	—	4.0

Blueberry Flax Seeds Organic Super Seeds Greek Nonfat Yogurt & Flax Seeds, Blueberry Flax Seeds vs Berries & Cream Flavored Greek Nonfat Yogurt, Berries & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • STONYFIELD FARM INC Blueberry Flax Seeds Organic Super Seeds Greek Nonfat Yogurt & Flax Seeds, Blueberry Flax Seeds	35.3	93	12.7	11.3	0.7	0.7	8.7
Berries & Cr... Food 2 Food 2 • DANONE US, LLC Berries & Cream Flavored Greek Nonfat Yogurt, Berries & Cream	17.7	53	6.0	4.7	—	—	8.0

Raspberry Non Fat Greek Yogurt, Raspberry vs Blueberry On The Bottom Greek Original Non Fat Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry No... Food 1 Food 1 • CHOBANI, INC. Raspberry Non Fat Greek Yogurt, Raspberry	27.5	73	10.0	9.3	0.7	—	7.3
Blueberry On... Food 2 Food 2 • IMS TRADING Blueberry On The Bottom Greek Original Non Fat Yogurt, Blueberry	35.3	87	12.7	10.0	0.7	—	8.0

Berry Organic Dairy Free Coconut Cashewgurt Yogurt Alternative, Berry vs Pineapple Orange Banana Organic Fruit Yogurt Smoothie, Pineapple Orange Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry Organi... Food 1 Food 1 • FORAGER PROJECT, LLC Berry Organic Dairy Free Coconut Cashewgurt Yogurt Alternative, Berry	23.7	106	10.6	5.3	—	7.1	1.8
Pineapple Or... Food 2 Food 2 • EARTH'S BEST ORGANIC Pineapple Orange Banana Organic Fruit Yogurt Smoothie, Pineapple Orange Banana	45.9	92	20.0	17.5	0.8	0.4	1.7

Zero Sugar Toasted Coconut Vanilla Flavor Yogurt, Toasted Coconut; Vanilla vs Blackberry Blended Light Nonfat Yogurt, Blackberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Sugar T... Food 1 Food 1 • CHOBANI, INC. Zero Sugar Toasted Coconut Vanilla Flavor Yogurt, Toasted Coconut; Vanilla	7.8	40	3.3	—	0.7	—	7.3
Blackberry B... Food 2 Food 2 • TARGET STORES Blackberry Blended Light Nonfat Yogurt, Blackberry	27.8	47	8.2	5.3	—	—	3.5

Blueberry & Cardamom Probiotic Yogurt, Blueberry & Cardamom vs Plain Lactose Free Organic Whole Milk Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry & ... Food 1 Food 1 • DANONE US, LLC Blueberry & Cardamom Probiotic Yogurt, Blueberry & Cardamom	16.2	867	73.3	60.0	6.7	30.0	73.3
Plain Lactos... Food 2 Food 2 • REDWOOD HILL FARM & CREAMERY, LLC Plain Lactose Free Organic Whole Milk Yogurt, Plain	25.7	76	7.7	3.5	—	3.5	4.1

Seedless Raspberry Greek Yogurt, Seedless Raspberry vs Pumpkin Blended Greek Strained Nonfat Yogurt, Pumpkin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seedless Ras... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Seedless Raspberry Greek Yogurt, Seedless Raspberry	45.1	100	13.5	11.2	—	1.8	8.2
Pumpkin Blen... Food 2 Food 2 • MEIJER, INC. Pumpkin Blended Greek Strained Nonfat Yogurt, Pumpkin	35.3	87	12.7	12.0	0.7	—	8.7

Vanilla Organic Icelandic Whole Milk Yogurt, Vanilla vs Bolthouse Farms, Fruit Tubes With Greek Yogurt, Blueberry Meets Raspberry, Blueberry Meets Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Orga... Food 1 Food 1 • SMARI ORGANICS Vanilla Organic Icelandic Whole Milk Yogurt, Vanilla	21.4	106	8.5	7.0	0.7	3.5	10.6
Bolthouse Fa... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Bolthouse Farms, Fruit Tubes With Greek Yogurt, Blueberry Meets Raspberry, Blueberry Meets Raspberry	15.9	70	14.0	10.5	—	—	3.5

Sweet Cream Whole Milk Yogurt, Sweet Cream vs Citrus Flavored Cultured Dairy Beverage Smoothie, Citrus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Cream ... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. Sweet Cream Whole Milk Yogurt, Sweet Cream	39.1	127	13.3	12.0	—	4.7	8.0
Citrus Flavo... Food 2 Food 2 • YOPLAIT USA Citrus Flavored Cultured Dairy Beverage Smoothie, Citrus	53.6	77	13.0	10.6	—	1.5	2.4

Honey Blended Whole Milk Greek Yogurt, Honey vs Cold Brew Coffee & Cream Whole Milk Yogurt, Cold Brew Coffee & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Blende... Food 1 Food 1 • CHOBANI, INC. Honey Blended Whole Milk Greek Yogurt, Honey	58.8	115	13.2	11.0	—	3.5	7.5
Cold Brew Co... Food 2 Food 2 • ANDERSON ERICKSON DAIRY CO. Cold Brew Coffee & Cream Whole Milk Yogurt, Cold Brew Coffee & Cream	41.0	127	14.0	12.0	—	4.7	8.0

Kroger, Blended Grade A Lowfat Yogurt, Strawberry Banana, Strawberry Banana vs Plain Whole Milk Super Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Blen... Food 1 Food 1 • THE KROGER CO. Kroger, Blended Grade A Lowfat Yogurt, Strawberry Banana, Strawberry Banana	71.3	112	21.2	19.4	—	1.2	4.1
Plain Whole ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Plain Whole Milk Super Yogurt, Plain	23.6	76	8.8	4.1	1.8	3.5	3.5

Lowfat Yogurt, Original, Peach vs Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Peach	59.6	94	17.7	14.7	—	0.9	2.9
Strawberry F... Food 2 Food 2 • GLENCOURT INC. Strawberry Flavored On The Bottom Greek Nonfat Strained Yogurt, Strawberry	41.3	82	12.9	10.0	0.6	—	8.2

Whole Foods Market, Organic Nonfat Greek Yogurt, Strawberry & Banana, Strawberry & Banana vs Key Lime Pie Kefir Cultured Lowfat Milk Smoothie, Key Lime Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Foods ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Whole Foods Market, Organic Nonfat Greek Yogurt, Strawberry & Banana, Strawberry & Banana	47.1	94	14.7	14.1	0.6	—	8.8
Key Lime Pie... Food 2 Food 2 • LIFEWAY FOODS INC. Key Lime Pie Kefir Cultured Lowfat Milk Smoothie, Key Lime Pie	23.8	46	5.0	5.0	—	0.8	4.6

Yogurt Comparisons For Diabetics