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

Raspberry Blended Greek Whole Milk Yogurt, Raspberry vs Chocolate Flavored Greek Yogurt Drink, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Bl... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Raspberry Blended Greek Whole Milk Yogurt, Raspberry	37.2	107	13.3	11.3	0.7	3.0	7.3
Chocolate Fl... Food 2 Food 2 • HAS SALES & MARKETING Chocolate Flavored Greek Yogurt Drink, Chocolate	19.6	45	3.1	2.5	0.3	1.1	5.7

Nancy's, Lowfat Yogurt, Blueberry, Blueberry vs Yogurt, Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nancy's, Low... Food 1 Food 1 • SPRINGFIELD CREAMERY INC. Nancy's, Lowfat Yogurt, Blueberry, Blueberry	53.6	80	12.4	12.0	0.4	1.1	4.4
Yogurt, Coffee Food 2 Food 2 • DANONE US, LLC Yogurt, Coffee	39.2	107	13.3	12.7	—	2.7	7.3

Strawberry Lemonade Sorbet Flavored Greek 100 Calories Fat Free Yogurt Mousse, Strawberry Lemonade Sorbet vs Russian Style Unsweetened Krestiansky Cultured Whole Milk Kefir, Russian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry L... Food 1 Food 1 • YOPLAIT USA Strawberry Lemonade Sorbet Flavored Greek 100 Calories Fat Free Yogurt Mousse, Strawberry Lemonade Sorbet	29.5	88	13.3	10.6	—	—	8.0
Russian Styl... Food 2 Food 2 • LIFEWAY FOODS INC. Russian Style Unsweetened Krestiansky Cultured Whole Milk Kefir, Russian Style	23.7	67	5.0	5.0	—	3.8	3.3

Blueberry With Honey Greek Yogurt Style, Blueberry vs Strawberry Original Lowfat Yogurt, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Wi... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Blueberry With Honey Greek Yogurt Style, Blueberry	33.4	124	15.0	13.3	—	5.3	4.4
Strawberry O... Food 2 Food 2 • WAL-MART STORES, INC. Strawberry Original Lowfat Yogurt, Strawberry	51.6	76	15.3	12.9	—	0.9	2.9

Mango Smoothie To Go, Mango vs 2% Low Fat Yogurt, Guanabana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mango Smooth... Food 1 Food 1 • STANMAR INTERNATIONAL INC. Mango Smoothie To Go, Mango	24.0	61	14.1	13.1	2.0	—	1.0
2% Low Fat Y... Food 2 Food 2 • HATO POTRERO FARM INC. 2% Low Fat Yogurt, Guanabana	41.6	68	8.9	8.0	—	2.1	3.4

Vanilla Greek Whole Milk Yogurt, Vanilla vs Yogurt Smoothie, Prune Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Gree... Food 1 Food 1 • BI-LO INC. Vanilla Greek Whole Milk Yogurt, Vanilla	33.2	106	10.6	8.8	0.6	4.1	7.7
Yogurt Smoot... Food 2 Food 2 • BORDEN DAIRY COMPANY Yogurt Smoothie, Prune Cereal	43.9	72	12.1	8.7	1.4	1.9	2.4

Greek Crme Brle & Strawberry Cheesecake Nonfat Yogurt vs Mixed Berry Zero Sugar Yogurt Cultured Dairy Drink, Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Crme B... Food 1 Food 1 Greek Crme Brle & Strawberry Cheesecake Nonfat Yogurt	15.7	53	5.3	4.7	—	—	8.0
Mixed Berry ... Food 2 Food 2 • CHOBANI, INC. Mixed Berry Zero Sugar Yogurt Cultured Dairy Drink, Mixed Berry	11.9	24	2.9	—	—	—	4.8

Organic Coconut Cashewgurt Yogurt, Coconut vs Blackberry Fruit On The Bottom Greek Nonfat Yogurt, Blackberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coco... Food 1 Food 1 • FORAGER PROJECT Organic Coconut Cashewgurt Yogurt, Coconut	25.6	115	11.5	6.2	—	7.1	1.8
Blackberry F... Food 2 Food 2 • DANONE US, LLC Blackberry Fruit On The Bottom Greek Nonfat Yogurt, Blackberry	37.3	87	13.3	13.3	0.7	—	8.0

Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry vs Vanilla Triple Zero Blended Greek Nonfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Gre... Food 1 Food 1 • YOPLAIT USA Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry	29.5	88	13.3	10.6	—	—	8.0
Vanilla Trip... Food 2 Food 2 • DANONE US, LLC Vanilla Triple Zero Blended Greek Nonfat Yogurt, Vanilla	15.6	65	6.5	3.5	1.8	—	10.0

Strawberry Banana Nonfat Yogurt, Strawberry Banana vs Light Blueberry Nonfat Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • HP HOOD LLC Strawberry Banana Nonfat Yogurt, Strawberry Banana	31.8	53	9.4	5.9	—	—	2.9
Light Bluebe... Food 2 Food 2 • WAL-MART STORES, INC. Light Blueberry Nonfat Yogurt	25.9	47	8.7	6.7	—	—	2.7

Low Fat Yogurt, Super Punch, Hero Berry vs Plain Organic Whole Milk Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Yogu... Food 1 Food 1 • YOPLAIT USA Low Fat Yogurt, Super Punch, Hero Berry	23.8	94	18.8	14.1	—	0.8	3.1
Plain Organi... Food 2 Food 2 • STONYFIELD FARM INC Plain Organic Whole Milk Yogurt, Plain	25.7	75	5.7	5.3	—	4.0	4.0

Vanilla Lowfat Yogurt With Chunky Cookie Pieces!, Vanilla With Chunky Cookie Pieces! vs Organic Kefir Cup Strained Cultured Lowfat Milk With Honey, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Lowf... Food 1 Food 1 • THE YOFARM COMPANY Vanilla Lowfat Yogurt With Chunky Cookie Pieces!, Vanilla With Chunky Cookie Pieces!	61.4	112	18.2	12.9	—	2.9	2.9
Organic Kefi... Food 2 Food 2 • LIFEWAY FOODS INC. Organic Kefir Cup Strained Cultured Lowfat Milk With Honey, Honey	62.6	133	22.0	22.0	0.7	0.7	10.0

Vanilla Organic Greek Nonfat Kefir, Vanilla vs Plain Nonfat Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Orga... Food 1 Food 1 • HELIOS NUTRITION LTD. Vanilla Organic Greek Nonfat Kefir, Vanilla	39.6	62	9.2	8.3	0.8	—	6.7
Plain Nonfat... Food 2 Food 2 • HARRIS-TEETER INC. Plain Nonfat Yogurt	31.7	53	9.4	6.5	—	—	4.7

Cherry Vanilla Greek Yogurt Drink, Cherry Vanilla vs Key Lime Pie Flavored Key Lime With Graham Cracker & White Chocolate Greek Crunch Nonfat Yogurt & Toppings, Key Lime Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Vanil... Food 1 Food 1 • CHOBANI, INC. Cherry Vanilla Greek Yogurt Drink, Cherry Vanilla	31.5	68	8.2	6.8	0.5	1.9	4.8
Key Lime Pie... Food 2 Food 2 • DANONE US, LLC Key Lime Pie Flavored Key Lime With Graham Cracker & White Chocolate Greek Crunch Nonfat Yogurt & Toppings, Key Lime Pie	13.8	50	5.7	4.3	0.7	—	7.1

Peach Passion Fruit Flavor Icelandic Style Skyr Nonfat Yogurt, Peach Passion Fruit vs Vanilla Bean Organic Whole Milk Greek Yogurt, Vanilla Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Passio... Food 1 Food 1 • DANONE US, LLC Peach Passion Fruit Flavor Icelandic Style Skyr Nonfat Yogurt, Peach Passion Fruit	13.7	60	4.7	4.7	—	—	10.0
Vanilla Bean... Food 2 Food 2 • MAPLE HILL CREAMERY Vanilla Bean Organic Whole Milk Greek Yogurt, Vanilla Bean	33.3	100	10.0	9.4	—	3.5	7.7

Black Cherry Light Nonfat Yogurt, Black Cherry vs Strawberry Banana Low Fat Greek Yogurt, Strawberry Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • SAFEWAY, INC. Black Cherry Light Nonfat Yogurt, Black Cherry	35.8	59	10.6	6.5	—	—	3.5
Strawberry B... Food 2 Food 2 • CHOBANI, INC. Strawberry Banana Low Fat Greek Yogurt, Strawberry Banana	13.7	89	12.5	10.7	—	1.8	8.9

Vanilla Lowfat Greek Strained Yogurt, Vanilla vs Vanilla Blended Light Nonfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Lowf... Food 1 Food 1 • GAME TECHNOLOGY SYSTEM INC. Vanilla Lowfat Greek Strained Yogurt, Vanilla	13.6	71	5.9	2.9	1.8	1.8	8.2
Vanilla Blen... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Vanilla Blended Light Nonfat Yogurt, Vanilla	23.9	47	7.1	4.7	—	—	2.9

Blood Orange Yoghurt, Blood Orange vs Vanilla Agave Grass Fed Cream Top Yogurt, Vanilla Agave

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blood Orange... Food 1 Food 1 • NOOSA YOGHURT, LLC Blood Orange Yoghurt, Blood Orange	72.9	132	16.7	17.2	0.4	4.9	5.3
Vanilla Agav... Food 2 Food 2 • FRIENDS BEVERAGE GROUP LLC Vanilla Agave Grass Fed Cream Top Yogurt, Vanilla Agave	33.6	72	7.5	7.1	—	3.1	3.5

Cotton Candy Flavor Lowfat Yogurt Yo Tubes, Cotton Candy vs Raspberry Greek Nonfat Yogurt, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotton Candy... Food 1 Food 1 • DANONE US, LLC Cotton Candy Flavor Lowfat Yogurt Yo Tubes, Cotton Candy	19.8	89	17.9	14.3	—	0.9	3.6
Raspberry Gr... Food 2 Food 2 • GIANT EAGLE, INC. Raspberry Greek Nonfat Yogurt, Raspberry	33.3	80	12.0	10.0	0.7	—	8.7

Honey Greek Strained Yogurt, Honey vs Mixed Berry On The Bottom Vanilla Greek Yogurt, Vanilla; Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Greek ... Food 1 Food 1 • HY-VEE, INC. Honey Greek Strained Yogurt, Honey	41.2	107	14.0	12.0	—	3.0	7.3
Mixed Berry ... Food 2 Food 2 • CHOBANI, INC. Mixed Berry On The Bottom Vanilla Greek Yogurt, Vanilla; Mixed Berry	37.3	93	13.3	12.0	0.7	1.7	6.7

Yogurt Comparisons For Diabetics