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

Plain Unsweetened Kefir Cultured Nonfat Milk, Plain vs Coffee Greek Yogurt, Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Unswee... Food 1 Food 1 • LIFEWAY FOODS INC. Plain Unsweetened Kefir Cultured Nonfat Milk, Plain	23.8	38	5.0	5.0	—	—	4.6
Coffee Greek... Food 2 Food 2 • REAL GREEK, LLC Coffee Greek Yogurt, Coffee	41.0	140	15.3	13.3	1.3	4.7	9.3

Grade A Kefir With Acedophilus vs Blueberry Cow Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grade A Kefi... Food 1 Food 1 • FRESH MADE INC. Grade A Kefir With Acedophilus	16.0	71	4.2	2.9	0.8	4.6	2.9
Blueberry Co... Food 2 Food 2 • SOUTHWEST MARKETING Blueberry Cow Yogurt, Blueberry	35.6	88	10.6	9.4	—	3.5	2.9

Home Style Whole Milk Yogurt, Home Style vs Peach Flavored Fruit On The Bottom Greek Strained Nonfat Yogurt, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Home Style W... Food 1 Food 1 • EDEN INT'L INC. Home Style Whole Milk Yogurt, Home Style	17.7	76	5.3	4.1	—	4.7	3.5
Peach Flavor... Food 2 Food 2 • GLENCOURT INC. Peach Flavored Fruit On The Bottom Greek Strained Nonfat Yogurt, Peach	35.4	80	12.0	10.0	—	—	8.0

Strawberry Yogurt With Mixed Berries, Mixed Berries vs Honey Greek Strained Yogurt, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Strawberry Yogurt With Mixed Berries, Mixed Berries	100.0	108	23.1	14.9	1.1	0.6	3.0
Honey Greek ... Food 2 Food 2 • HY-VEE, INC. Honey Greek Strained Yogurt, Honey	41.2	107	14.0	12.0	—	3.0	7.3

Cappuccino Mediterranee Yogurt Perfection, Cappuccino vs Plain Organic 100% Grassfed Whole Milk Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cappuccino M... Food 1 Food 1 • GENERAL MILLS, INC. Cappuccino Mediterranee Yogurt Perfection, Cappuccino	60.8	153	18.2	15.9	—	7.1	4.7
Plain Organi... Food 2 Food 2 • STONYFIELD FARM INC Plain Organic 100% Grassfed Whole Milk Yogurt, Plain	19.8	66	4.4	4.0	—	4.0	3.1

Cookie Dough Vanilla Low Fat Greek Yogurt With Cookie Dough Pieces, Cookie Rice Crisps & Milk Chocolate Chips, Cookie Dough vs Vanilla Flavored Lite Nonfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookie Dough... Food 1 Food 1 • CHOBANI, INC. Cookie Dough Vanilla Low Fat Greek Yogurt With Cookie Dough Pieces, Cookie Rice Crisps & Milk Chocolate Chips, Cookie Dough	41.2	133	17.2	15.6	0.8	3.9	6.3
Vanilla Flav... Food 2 Food 2 • STATER BROS. MARKETS INC. Vanilla Flavored Lite Nonfat Yogurt, Vanilla	47.7	57	10.6	7.5	—	—	3.1

Raspberry Fruit On The Bottom Greek Strained Nonfat Yogurt, Raspberry vs Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies, Coffee Brownie Bliss

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Fr... Food 1 Food 1 • HY-VEE, INC. Raspberry Fruit On The Bottom Greek Strained Nonfat Yogurt, Raspberry	37.3	87	13.3	12.0	0.7	—	8.0
Coffee Brown... Food 2 Food 2 • CHOBANI, INC. Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies, Coffee Brownie Bliss	43.2	125	18.0	15.6	0.8	2.7	6.3

Vanilla Blended Greek Yogurt, Vanilla vs Strawberry Cake N' Cup (Cake Parfait), Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Blen... Food 1 Food 1 • CHOBANI, INC. Vanilla Blended Greek Yogurt, Vanilla	29.5	76	9.4	8.8	0.6	—	8.2
Strawberry C... Food 2 Food 2 • WALDO'S GOURMET FOODS, INC. Strawberry Cake N' Cup (Cake Parfait), Strawberry	87.0	354	45.5	25.3	—	18.2	3.0

Alpina, Greek Nonfat Yogurt, Black Cherry, Black Cherry vs Mixim Fat Free Greek Yogurt, Blueberry And Chocolate Chip Cookie Bites

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Alpina, Gree... Food 1 Food 1 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Greek Nonfat Yogurt, Black Cherry, Black Cherry	58.8	129	18.8	11.8	1.2	2.7	7.7
Mixim Fat Fr... Food 2 Food 2 • EHRMANN USA, LLC Mixim Fat Free Greek Yogurt, Blueberry And Chocolate Chip Cookie Bites	43.2	100	15.3	10.7	0.7	1.0	6.7

Light Blackberry With Other Natural Flavor, Blackberry vs Indulgent Yogurt With Coconut Almond Granola Clusters

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Blackb... Food 1 Food 1 • MCILHENNY COMPANY Light Blackberry With Other Natural Flavor, Blackberry	33.8	53	10.0	7.1	—	—	2.9
Indulgent Yo... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Indulgent Yogurt With Coconut Almond Granola Clusters	63.0	163	24.4	17.8	0.7	5.9	4.4

Blueberry Organic Lowfat Yogurt, Blueberry vs Plain Greek Strained Nonfat Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Or... Food 1 Food 1 • NED'S FOODS Blueberry Organic Lowfat Yogurt, Blueberry	47.6	82	14.1	11.8	—	1.5	3.5
Plain Greek ... Food 2 Food 2 • HY-VEE, INC. Plain Greek Strained Nonfat Yogurt, Plain	17.6	57	4.0	4.0	—	0.2	10.1

Greek Nonfat Yogurt, Plain vs Licuado, Pecan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • DANONE US, LLC Greek Nonfat Yogurt, Plain	17.7	53	4.0	4.0	—	—	9.8
Licuado, Pecan Food 2 Food 2 • YOPLAIT USA Licuado, Pecan	67.6	64	10.3	9.1	—	1.4	2.1

Banana Creme Nonfat Yogurt, Banana Creme vs Watermelon Flavor Smoothie, Watermelon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Creme... Food 1 Food 1 • FOOD TOWN STORES INC. Banana Creme Nonfat Yogurt, Banana Creme	37.7	59	11.2	7.7	—	—	3.5
Watermelon F... Food 2 Food 2 • DANONE US, LLC Watermelon Flavor Smoothie, Watermelon	21.9	54	11.8	9.7	—	—	2.2

Yogurt Cultured Ultra Filtered Milk Peach Flavored, Peach vs Peach Wholesome Yogurt Smoothie, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Cultu... Food 1 Food 1 • DANONE US, LLC Yogurt Cultured Ultra Filtered Milk Peach Flavored, Peach	15.5	93	5.3	2.0	—	2.0	13.3
Peach Wholes... Food 2 Food 2 • DAIRY FARMERS OF AMERICA, INC. Peach Wholesome Yogurt Smoothie, Peach	29.6	76	10.0	8.8	1.2	2.9	3.5

Pina Colada Greek Nonfat Strained Yogurt, Pina Colada vs Nonfat Greek Yogurt With Fruit On The Bottom, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pina Colada ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Pina Colada Greek Nonfat Strained Yogurt, Pina Colada	33.4	80	11.3	9.3	—	—	8.7
Nonfat Greek... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Nonfat Greek Yogurt With Fruit On The Bottom, Peach	39.3	87	14.0	13.3	0.7	—	8.0

Home Style Whole Milk Yogurt, Home Style vs Strawberry And Birthday Cake Flavor Smoothie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Home Style W... Food 1 Food 1 • EDEN INT'L INC. Home Style Whole Milk Yogurt, Home Style	17.7	76	5.3	4.1	—	4.7	3.5
Strawberry A... Food 2 Food 2 • DANONE US, LLC Strawberry And Birthday Cake Flavor Smoothie	21.9	54	11.8	9.7	—	—	2.2

Low Fat Yogurt, Strawberry, Mixed Berry, Original vs Cranberry Creme Brulee Cultured 1% Lowfat Milk Kefir, Cranberry Creme Brulee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Yogu... Food 1 Food 1 • YOPLAIT USA Low Fat Yogurt, Strawberry, Mixed Berry, Original	49.6	88	14.7	10.6	—	1.2	3.5
Cranberry Cr... Food 2 Food 2 • LIFEWAY FOODS INC. Cranberry Creme Brulee Cultured 1% Lowfat Milk Kefir, Cranberry Creme Brulee	35.7	58	7.5	7.5	—	0.8	4.2

Plain Unsweetened Kefir Cultured Wholemilk, Plain Unsweetened vs Coconut Cream Pie Greek Yogurt, Coconut Cream Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Unswee... Food 1 Food 1 • KAROUN DAIRIES INC. Plain Unsweetened Kefir Cultured Wholemilk, Plain Unsweetened	23.7	71	5.0	4.2	—	3.3	4.6
Coconut Crea... Food 2 Food 2 • REAL GREEK, LLC Coconut Cream Pie Greek Yogurt, Coconut Cream Pie	71.8	197	20.2	16.2	1.5	9.6	8.1

Low Fat Plain Greek Yogurt vs Strawberry Banana Low Fat Yogurt, Strawberry Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Plai... Food 1 Food 1 • CHOBANI, INC. Low Fat Plain Greek Yogurt	11.7	76	4.1	3.5	0.6	2.1	10.0
Strawberry B... Food 2 Food 2 • ROCKVIEW DAIRIES INC. Strawberry Banana Low Fat Yogurt, Strawberry Banana	61.6	79	14.1	13.2	0.4	0.9	4.0

Carb & Sugar Control Vanilla Cream Cultured Dairy Snack, Vanilla vs Plain Almondmilk Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carb & Sugar... Food 1 Food 1 • DANONE US, LLC Carb & Sugar Control Vanilla Cream Cultured Dairy Snack, Vanilla	5.9	40	2.7	1.8	—	1.3	4.4
Plain Almond... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Plain Almondmilk Yogurt, Plain	9.7	94	4.7	0.6	1.8	7.7	2.9

Yogurt Comparisons For Diabetics