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.

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Vanilla Organic Nonfat Yogurt, Vanilla vs Dairy Free Pairings Salted Caramel Cluster Coconutmilk Yogurt Alternative, Salted Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Orga... Food 1 Food 1 • STONYFIELD FARM INC Vanilla Organic Nonfat Yogurt, Vanilla	39.7	65	11.8	10.0	—	—	4.1
Dairy Free P... Food 2 Food 2 • DANONE US, LLC Dairy Free Pairings Salted Caramel Cluster Coconutmilk Yogurt Alternative, Salted Caramel	55.6	127	20.0	14.7	1.3	4.7	0.7

Pineapple Coconut Lowfat Yogurt, Pineapple Coconut vs Lemon 2% Greek Smooth Blened Creamy Yogurt, Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Co... Food 1 Food 1 • DANONE US, LLC Pineapple Coconut Lowfat Yogurt, Pineapple Coconut	29.7	80	13.3	10.6	—	1.8	3.5
Lemon 2% Gre... Food 2 Food 2 • NORMAN'S DAIRY CORP. Lemon 2% Greek Smooth Blened Creamy Yogurt, Lemon	27.5	93	14.0	12.0	—	1.3	8.0

Strawberry Banana Smoothie A Blend Of Strawberries Bananas And Yogurt, Strawberry Banana Smoothie vs Mango Fruit On The Bottom Coconutmilk Probiotic Yogurt Alternative, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Strawberry Banana Smoothie A Blend Of Strawberries Bananas And Yogurt, Strawberry Banana Smoothie	35.8	51	9.3	7.2	1.7	0.2	2.5
Mango Fruit ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Mango Fruit On The Bottom Coconutmilk Probiotic Yogurt Alternative, Mango	39.4	133	18.0	7.3	4.7	7.3	0.7

Strawberry Explosion Flavor Lowfat Yogurt Squeezables, Strawberry Explosion vs Greek Yogurt, Caramel & Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry E... Food 1 Food 1 • DANONE US, LLC Strawberry Explosion Flavor Lowfat Yogurt Squeezables, Strawberry Explosion	27.7	81	14.1	12.1	—	1.0	4.0
Greek Yogurt... Food 2 Food 2 • CHOBANI, INC. Greek Yogurt, Caramel & Dark Chocolate	29.3	141	15.2	12.1	—	7.1	7.1

Fruit + Yogurt Smoothie, Banana Berry vs Lowfat Cultured Milk, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit + Yogu... Food 1 Food 1 • BORDEN DAIRY COMPANY Fruit + Yogurt Smoothie, Banana Berry	61.6	82	15.0	13.0	—	1.2	2.4
Lowfat Cultu... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Lowfat Cultured Milk, Raspberry	73.5	88	16.3	15.0	0.8	1.0	3.8

Maple Cream Top Whole Milk Yogurt, Maple vs Light Vanilla Flavored Greek Nonfat Yogurt, Light Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Cream ... Food 1 Food 1 • STONYFIELD FARM INC Maple Cream Top Whole Milk Yogurt, Maple	39.5	100	13.3	10.7	—	4.0	3.3
Light Vanill... Food 2 Food 2 • WAL-MART STORES, INC. Light Vanilla Flavored Greek Nonfat Yogurt, Light Vanilla	17.7	53	6.0	4.7	—	—	8.0

Meyer Lemon Yogurt Cultured Ultra Filtered Low Fat Milk, Meyer Lemon vs Vanilla Dairy Free Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meyer Lemon ... Food 1 Food 1 • DANONE US, LLC Meyer Lemon Yogurt Cultured Ultra Filtered Low Fat Milk, Meyer Lemon	5.9	53	2.0	1.3	—	1.3	8.0
Vanilla Dair... Food 2 Food 2 • GOOD KARMA FOODS, INC. Vanilla Dairy Free Yogurt, Vanilla	41.6	71	12.9	8.8	0.6	1.2	2.9

Plain Organic Probiotic Lowfat Yogurt, Plain vs Vanilla Coconut Dairy Alternative, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Organi... Food 1 Food 1 • SPRINGFIELD CREAMERY INC. Plain Organic Probiotic Lowfat Yogurt, Plain	17.8	59	5.3	4.7	—	1.8	4.7
Vanilla Coco... Food 2 Food 2 • YOPLAIT USA Vanilla Coconut Dairy Alternative, Vanilla	37.6	121	13.5	8.5	—	6.5	0.7

Key Lime Blended Greek Whole Milk Yogurt, Key Lime vs Black Cherry Greek 100 Calories Nonfat Yogurt, Black Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Lime Ble... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Key Lime Blended Greek Whole Milk Yogurt, Key Lime	39.2	107	13.3	12.0	—	2.7	7.3
Black Cherry... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Black Cherry Greek 100 Calories Nonfat Yogurt, Black Cherry	25.5	67	9.3	8.7	0.7	—	8.0

Peach Fruit On The Bottom Nonfat Greek Strained Yogurt, Peach vs Pomegranate Fruit On The Bottom Nonfat Greek Yogurt, Pomegranate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Fruit ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Peach Fruit On The Bottom Nonfat Greek Strained Yogurt, Peach	33.4	80	11.3	10.7	—	—	8.7
Pomegranate ... Food 2 Food 2 • DELHAIZE AMERICA, INC. Pomegranate Fruit On The Bottom Nonfat Greek Yogurt, Pomegranate	35.3	80	12.7	12.0	0.7	—	8.0

Dannon, Activia, Lowfat Probiotic Yogurt, Prune, Prune vs 1 % Milkfat Low Fat Yogurt, Key Lime, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dannon, Acti... Food 1 Food 1 • DANONE US, LLC Dannon, Activia, Lowfat Probiotic Yogurt, Prune, Prune	35.7	88	15.9	13.3	—	1.3	3.5
1 % Milkfat ... Food 2 Food 2 • MCILHENNY COMPANY 1 % Milkfat Low Fat Yogurt, Key Lime, Original	59.6	94	17.7	15.3	—	0.9	2.9

Original Almondmilk Yogurt, Original vs Plain Coconutmilk Yogurt Alternative, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Alm... Food 1 Food 1 • BLUE DIAMOND GROWERS Original Almondmilk Yogurt, Original	33.8	93	12.7	7.3	1.3	4.0	2.0
Plain Coconu... Food 2 Food 2 • DANONE US, LLC Plain Coconutmilk Yogurt Alternative, Plain	33.7	76	11.2	5.9	1.2	2.9	0.6

Salted Caramel Crisp Duets Salted Caramel Coconut Yogurt Alternative & Toppings, Salted Caramel Crisp vs Blueberry Almond Milk Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Caram... Food 1 Food 1 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Salted Caramel Crisp Duets Salted Caramel Coconut Yogurt Alternative & Toppings, Salted Caramel Crisp	54.9	159	20.0	11.7	0.7	7.6	4.1
Blueberry Al... Food 2 Food 2 • LYRICAL FOODS, INC Blueberry Almond Milk Yogurt, Blueberry	37.6	113	14.0	11.3	1.3	6.0	2.7

Original Oats + Yogurt, Original vs Plain Organic Probiotic Nonfat Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Oat... Food 1 Food 1 • SPECIALTY BEER SERVICES, INC. Original Oats + Yogurt, Original	15.9	80	8.7	3.3	3.3	2.0	6.7
Plain Organi... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Plain Organic Probiotic Nonfat Yogurt, Plain	17.8	41	5.3	4.7	—	—	5.3

Plain Lactose Free Whole Milk Kefir Probiotic Drinkable Yogurt, Plain vs Mixed Berry Flavored Whole Milk Yogurt, Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Lactos... Food 1 Food 1 • REDWOOD HILL FARM & CREAMERY, LLC Plain Lactose Free Whole Milk Kefir Probiotic Drinkable Yogurt, Plain	29.6	75	6.3	5.0	—	3.8	4.2
Mixed Berry ... Food 2 Food 2 • AUBURN DAIRY PRODUCTS INC. Mixed Berry Flavored Whole Milk Yogurt, Mixed Berry	41.4	100	12.4	12.4	—	3.5	4.7

Blended Greek Yogurt vs Key Lime Greek Traditional Yogurt, Key Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blended Gree... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blended Greek Yogurt	27.4	87	10.0	9.3	0.7	1.7	8.0
Key Lime Gre... Food 2 Food 2 • ALDI INC. Key Lime Greek Traditional Yogurt, Key Lime	39.2	107	13.3	12.0	—	3.0	7.3

Organic Cultured Coconut Milk, Plain vs Alphonso Mango Cashew Yogurt, Alphonso Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cult... Food 1 Food 1 • COCONUT GROVE PRODUCTS, LLC Organic Cultured Coconut Milk, Plain	23.7	106	7.1	1.8	—	8.2	0.6
Alphonso Man... Food 2 Food 2 • DAHLICIOUS LLC Alphonso Mango Cashew Yogurt, Alphonso Mango	35.8	63	8.0	4.6	0.4	3.0	2.1

Blueberry Organic Greek Nonfat Yogurt & Chia Seeds , Blueberry vs Peach Blended Greek Nonfat Yogurt, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Or... Food 1 Food 1 • STONYFIELD FARM INC Blueberry Organic Greek Nonfat Yogurt & Chia Seeds , Blueberry	37.3	93	13.3	11.3	0.7	0.7	8.0
Peach Blende... Food 2 Food 2 • DANONE US, LLC Peach Blended Greek Nonfat Yogurt, Peach	21.6	67	7.3	6.7	—	—	9.3

Vanilla Lowfat Yogurt With White Chocolate Flavored Crisps & Dino Crunch Sprinkles, Vanilla With White Chocolate Flavored Crisps & Dino Crunch Sprinkles vs Blueberry Rosemary Pure Sheep's Milk Yogurt, Blueberry Rosemary

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Lowf... Food 1 Food 1 • THE YOFARM COMPANY Vanilla Lowfat Yogurt With White Chocolate Flavored Crisps & Dino Crunch Sprinkles, Vanilla With White Chocolate Flavored Crisps & Dino Crunch Sprinkles	63.4	106	18.8	14.7	—	2.1	2.9
Blueberry Ro... Food 2 Food 2 • GREEN DIRT FARM, LLC Blueberry Rosemary Pure Sheep's Milk Yogurt, Blueberry Rosemary	31.5	94	10.0	7.7	0.6	4.1	4.7

Whole Milk Apple Cinnamon Sweet Potato Yogurt, Apple Cinnamon Sweet Potato vs Blueberry Swedish Style Filmjolk Whole Milk Drinkable Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Milk A... Food 1 Food 1 • STONYFIELD FARM INC Whole Milk Apple Cinnamon Sweet Potato Yogurt, Apple Cinnamon Sweet Potato	23.7	101	12.1	9.1	—	3.0	5.1
Blueberry Sw... Food 2 Food 2 • THE ICELANDIC MILK AND SKYR CORPORATION Blueberry Swedish Style Filmjolk Whole Milk Drinkable Yogurt, Blueberry	39.5	75	8.3	7.1	—	3.3	3.3

Yogurt Comparisons For Diabetics