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

Mixed Berry Flavored Protein Smoothie Nonfat Yogurt Drink, Mixed Berry vs Alpina, Vanilla Low Fat Yogurt, Chocolate Pretzel, Chocolate Pretzel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • DANONE US, LLC Mixed Berry Flavored Protein Smoothie Nonfat Yogurt Drink, Mixed Berry	25.7	43	6.4	3.6	1.8	—	4.3
Alpina, Vani... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Alpina, Vanilla Low Fat Yogurt, Chocolate Pretzel, Chocolate Pretzel	37.6	115	17.7	12.4	0.9	2.7	3.5

Vanilla Yogurt With Mixed Berries, Mixed Berries vs Plain Fat Free Nonfat Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Yogu... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Vanilla Yogurt With Mixed Berries, Mixed Berries	100.0	123	22.5	14.1	1.4	2.5	3.5
Plain Fat Fr... Food 2 Food 2 • STATER BROS. MARKETS INC. Plain Fat Free Nonfat Yogurt, Plain	35.7	53	7.9	6.6	—	—	4.4

Very Cherry Light Fat Free Yogurt, Very Cherry vs Raspberry Fruit On The Bottom Nonfat Greek Yogurt, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Very Cherry ... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Very Cherry Light Fat Free Yogurt, Very Cherry	25.7	53	9.4	4.7	1.8	—	3.5
Raspberry Fr... Food 2 Food 2 • SUPER STORE INDUSTRIES Raspberry Fruit On The Bottom Nonfat Greek Yogurt, Raspberry	33.4	87	11.3	10.0	—	—	9.3

Blueberry Icelandic Skyr Strained Nonfat Yogurt, Blueberry vs Yogurt With Guanabana, Guanabana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Ic... Food 1 Food 1 • SCHNUCK MARKETS, INC. Blueberry Icelandic Skyr Strained Nonfat Yogurt, Blueberry	23.5	73	8.0	6.7	—	—	10.0
Yogurt With ... Food 2 Food 2 • LIGHTNING LIQUIDS Yogurt With Guanabana, Guanabana	49.5	96	14.2	13.2	1.5	3.1	3.1

Plain Unsweetened Greek Style Plant Based Yogurt, Plain Unsweetened vs Vanilla 1% Lowfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Unswee... Food 1 Food 1 • LYRICAL FOODS, INC Plain Unsweetened Greek Style Plant Based Yogurt, Plain Unsweetened	5.8	82	2.4	—	0.6	3.5	10.0
Vanilla 1% L... Food 2 Food 2 • HY-VEE, INC. Vanilla 1% Lowfat Yogurt, Vanilla	49.6	82	14.7	10.6	—	1.2	3.5

Raspberry Kefir Cultured Lowfat Milk, Raspberry vs Virtuoso Vanilla Greek I.Q. Yogurt, Virtuoso Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Ke... Food 1 Food 1 • LIFEWAY FOODS INC. Raspberry Kefir Cultured Lowfat Milk, Raspberry	35.7	58	7.5	7.5	—	0.8	4.2
Virtuoso Van... Food 2 Food 2 • NORMAN'S DAIRY CORP. Virtuoso Vanilla Greek I.Q. Yogurt, Virtuoso Vanilla	23.6	91	12.1	10.1	—	1.5	8.1

Strawberry Yogurt Parfait, Strawberry Yogurt vs Blueberry Fruit Crunch Coconut Creme Parfait And Granola, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry Y... Food 1 Food 1 • MEIJER, INC. Strawberry Yogurt Parfait, Strawberry Yogurt	71.5	116	24.5	14.2	1.3	1.0	2.6
Blueberry Fr... Food 2 Food 2 • DEL MONTE FOODS INC. Blueberry Fruit Crunch Coconut Creme Parfait And Granola, Blueberry	59.3	113	17.5	10.2	0.6	4.5	1.1

Strawberry Whole Milk Yogurt Drink With Brainpack, Strawberry vs Whole Probiotic Bulgarian Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry W... Food 1 Food 1 • INGENUITY FOODS, INC. Strawberry Whole Milk Yogurt Drink With Brainpack, Strawberry	25.7	58	10.8	5.0	—	2.5	3.3
Whole Probio... Food 2 Food 2 • PURIST FOODS Whole Probiotic Bulgarian Yogurt	9.9	59	2.1	2.1	—	3.4	5.5

Pear Spinach Mango Organic Whole Milk Yogurt, Pear Spinach Mango vs Vanilla & Cinnamon Plant Based Coconut Blend, Vanilla & Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pear Spinach... Food 1 Food 1 • STONYFIELD FARM INC Pear Spinach Mango Organic Whole Milk Yogurt, Pear Spinach Mango	23.7	101	12.1	9.1	—	3.0	5.1
Vanilla & Ci... Food 2 Food 2 • THE ICELANDIC MILK AND SKYR CORPORATION Vanilla & Cinnamon Plant Based Coconut Blend, Vanilla & Cinnamon	23.3	127	8.7	6.0	0.7	7.3	6.7

Mixed Berry Blended Nonfat Greek Yogurt, Mixed Berry vs Plain Organic Probiotic Greek Nonfat Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • DELHAIZE AMERICA, INC. Mixed Berry Blended Nonfat Greek Yogurt, Mixed Berry	33.3	80	12.0	10.7	0.7	—	8.7
Plain Organi... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Plain Organic Probiotic Greek Nonfat Yogurt, Plain	15.6	71	4.7	4.1	—	—	12.9

Vanilla Dairy Free Coconut Yogurt Alternative, Vanilla vs Cultured Milk, Natural

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Dair... Food 1 Food 1 • GLENCOURT INC. Vanilla Dairy Free Coconut Yogurt Alternative, Vanilla	39.6	100	14.0	8.7	0.7	4.7	0.7
Cultured Mil... Food 2 Food 2 • LOBSTER POTNERS II Cultured Milk, Natural	19.7	68	4.8	3.9	—	3.4	3.9

Blackberry Original Low Fat Yogurt, Blackberry vs Coffee With Roasted Hazelnuts Greek Strained Yogurt, Coffee With Roasted Hazelnuts

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackberry O... Food 1 Food 1 • PRAIRIE FARMS DAIRY, INC. Blackberry Original Low Fat Yogurt, Blackberry	61.4	94	20.0	15.3	1.8	0.9	2.9
Coffee With ... Food 2 Food 2 • GAME TECHNOLOGY SYSTEM INC. Coffee With Roasted Hazelnuts Greek Strained Yogurt, Coffee With Roasted Hazelnuts	19.3	160	11.3	4.0	4.7	8.7	9.3

Mixed Berries Low Fat Yogurt, Mixed Berries vs Birthday Cake Parfait, Birthday Cake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berrie... Food 1 Food 1 • THE ICELANDIC MILK AND SKYR CORPORATION Mixed Berries Low Fat Yogurt, Mixed Berries	15.6	80	5.3	4.0	—	2.0	9.3
Birthday Cak... Food 2 Food 2 • DEL MONTE FRESH PRODUCE N.A., INC. Birthday Cake Parfait, Birthday Cake	49.2	120	18.3	13.4	0.7	2.5	6.3

Vanilla Bean Greek Yogurt, Vanilla Bean vs Blueberry Light Nonfat Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • SUPER STORE INDUSTRIES Vanilla Bean Greek Yogurt, Vanilla Bean	35.3	100	10.6	8.8	—	2.9	7.7
Blueberry Li... Food 2 Food 2 • SAFEWAY, INC. Blueberry Light Nonfat Yogurt, Blueberry	35.8	59	10.6	6.5	—	—	3.5

Greek Style Yogurt, Traditional Plain vs Blueberry Beet Milkfat Yogurt Smoothie, Blueberry Beet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Style ... Food 1 Food 1 • HAIN REFRIGERATED FOODS INC. Greek Style Yogurt, Traditional Plain	29.5	97	6.6	6.6	—	6.2	4.0
Blueberry Be... Food 2 Food 2 • CLOVER STORNETTA FARMS, INC. Blueberry Beet Milkfat Yogurt Smoothie, Blueberry Beet	41.5	73	11.9	7.9	—	1.1	4.5

Vanilla Bean Blended Greek Nonfat Yogurt, Vanilla Bean vs Vanilla Goat Milk Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Bean... Food 1 Food 1 • DANONE US, LLC Vanilla Bean Blended Greek Nonfat Yogurt, Vanilla Bean	27.5	71	8.2	7.7	—	—	9.4
Vanilla Goat... Food 2 Food 2 • THE COACH FARM Vanilla Goat Milk Yogurt, Vanilla	27.5	88	8.2	6.5	—	2.9	7.1

Original, Pina Colada vs Plain Reduced Fat Kefir Cultured Milk, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original, Pi... Food 1 Food 1 • SUPER STORE INDUSTRIES Original, Pina Colada	61.4	100	18.2	14.7	—	1.5	3.5
Plain Reduce... Food 2 Food 2 • FRESH MADE INC. Plain Reduced Fat Kefir Cultured Milk, Plain	13.9	46	3.3	2.9	0.4	2.1	3.3

Carrot Cake Creation Sweet Carrot Low Fat Greek Yogurt With Oatmeal Cookie Crumbles, Frosted Cinnamon Crunch, & Walnuts, Carrot Cake Creation vs Vanilla Bean Organic Greek Nonfat Yogurt, Vanilla Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Cake ... Food 1 Food 1 • CHOBANI, INC. Carrot Cake Creation Sweet Carrot Low Fat Greek Yogurt With Oatmeal Cookie Crumbles, Frosted Cinnamon Crunch, & Walnuts, Carrot Cake Creation	28.7	127	15.3	12.0	0.7	4.0	7.3
Vanilla Bean... Food 2 Food 2 • STONYFIELD FARM INC Vanilla Bean Organic Greek Nonfat Yogurt, Vanilla Bean	35.4	76	10.6	8.8	—	—	8.8

Peach Fruit On The Bottom Greek Light Nonfat Yogurt, Peach vs Green Valley Organics, Whole Milk Yogurt, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Fruit ... Food 1 Food 1 • DANONE US, LLC Peach Fruit On The Bottom Greek Light Nonfat Yogurt, Peach	15.7	53	5.3	4.7	—	—	8.0
Green Valley... Food 2 Food 2 • REDWOOD HILL FARM & CREAMERY, LLC Green Valley Organics, Whole Milk Yogurt, Vanilla, Vanilla	35.6	88	10.6	8.8	—	3.5	3.5

Cherry Vanilla Fat Free Yogurt, Cherry Vanilla vs Raspberries & Cream Flavored Protein Smoothie Nonfat Yogurt Drink, Raspberries & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Vanil... Food 1 Food 1 • HP HOOD LLC Cherry Vanilla Fat Free Yogurt, Cherry Vanilla	31.8	53	9.4	5.9	—	—	2.9
Raspberries ... Food 2 Food 2 • DANONE US, LLC Raspberries & Cream Flavored Protein Smoothie Nonfat Yogurt Drink, Raspberries & Cream	25.7	43	6.4	3.6	1.8	—	4.3

Yogurt Comparisons For Diabetics