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 Sweetened Lowfat Yogurt, Plain Sweetened vs S'mores Flavor Lowfat Yogurt Yo Tubes, S'mores

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Sweete... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Plain Sweetened Lowfat Yogurt, Plain Sweetened	37.7	65	11.2	7.7	—	0.9	3.5
S'mores Flav... Food 2 Food 2 • DANONE US, LLC S'mores Flavor Lowfat Yogurt Yo Tubes, S'mores	17.9	89	16.1	12.5	—	0.9	3.6

Plain Nonfat Yogurt vs Strawberry Banana 2% Low Fat Yogurt, Strawberry Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Nonfat... Food 1 Food 1 • DANONE US, LLC Plain Nonfat Yogurt	25.8	47	7.7	5.9	—	—	4.7
Strawberry B... Food 2 Food 2 • INTERMARK FOODS, INC Strawberry Banana 2% Low Fat Yogurt, Strawberry Banana	43.5	65	9.3	8.9	—	2.0	3.8

Apple Cinnamon Yogurt Smoothie, Apple Cinnamon vs Yogurt, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • MEIJER, INC. Apple Cinnamon Yogurt Smoothie, Apple Cinnamon	61.6	79	14.4	10.7	—	1.4	2.3
Yogurt, Tomato Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Yogurt, Tomato	19.8	65	5.9	5.9	—	3.5	2.9

Vanilla Yogurt With Blueberries, Vanilla With Blueberries vs Blueberry Flavored Fruit On The Bottom Almondmilk Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Yogu... Food 1 Food 1 • PAPA JOHN'S SALADS & PRODUCE Vanilla Yogurt With Blueberries, Vanilla With Blueberries	100.0	127	22.9	14.8	1.1	2.5	3.5
Blueberry Fl... Food 2 Food 2 • BLUE DIAMOND GROWERS Blueberry Flavored Fruit On The Bottom Almondmilk Yogurt, Blueberry	39.8	93	14.7	10.0	1.3	3.3	1.3

Cinnamon Bun Fun Low Fat Greek Yogurt With Pastry Crumbles, Chewy Caramels & Cinnamon Roasted Pecans, Cinnamon Bun Fun vs Goo Berry Pie Mixed Berry Flavor Organic Kefir Cultured Whole Milk Smoothie, Goo Berry Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Bun... Food 1 Food 1 • CHOBANI, INC. Cinnamon Bun Fun Low Fat Greek Yogurt With Pastry Crumbles, Chewy Caramels & Cinnamon Roasted Pecans, Cinnamon Bun Fun	45.0	127	16.0	12.7	0.7	3.3	7.3
Goo Berry Pi... Food 2 Food 2 • LIFEWAY FOODS INC. Goo Berry Pie Mixed Berry Flavor Organic Kefir Cultured Whole Milk Smoothie, Goo Berry Pie	19.7	83	8.3	8.3	—	3.3	5.8

Lowfat Yogurt, Original, Blueberry vs Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Blueberry	79.4	93	17.6	15.0	—	0.9	3.1
Fat Free Gre... Food 2 Food 2 • YOPLAIT USA Fat Free Greek Yogurt Mousse, Black Cherry, Raspberry	29.5	88	13.3	10.6	—	—	8.0

Coconut Blended Authentic Greek Lowfat Yogurt, Coconut vs Greek Style Lemon Coconutmilk Yogurt Alternative, Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Blen... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Coconut Blended Authentic Greek Lowfat Yogurt, Coconut	43.1	113	15.3	12.7	0.7	3.0	6.7
Greek Style ... Food 2 Food 2 • DANONE US, LLC Greek Style Lemon Coconutmilk Yogurt Alternative, Lemon	21.4	127	8.0	6.0	0.7	7.3	6.7

Pure Organic Greek Nonfat Milk Yogurt, Pure vs Yami, Organic Lowfat Yogurt, Peach, Peach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Organic... Food 1 Food 1 • H2O2FLO Pure Organic Greek Nonfat Milk Yogurt, Pure	17.6	66	4.0	3.1	—	—	11.9
Yami, Organi... Food 2 Food 2 • AUBURN DAIRY PRODUCTS INC. Yami, Organic Lowfat Yogurt, Peach, Peach	37.5	76	12.9	10.6	1.8	1.5	3.5

Sublime Lime Flavored Organic Kefir Cultured Whole Milk, Sublime Lime vs Pear Mango Organic Fruit Yogurt Smoothie, Pear Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sublime Lime... Food 1 Food 1 • LIFEWAY FOODS INC. Sublime Lime Flavored Organic Kefir Cultured Whole Milk, Sublime Lime	15.9	57	5.7	5.7	—	2.1	2.9
Pear Mango O... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Pear Mango Organic Fruit Yogurt Smoothie, Pear Mango	27.9	58	13.3	11.7	1.7	0.4	0.8

Strawberry On The Bottom Greek Original Non Fat Yogurt, Strawberry vs Light Vanilla Flavored Blended Lowfat Yogurt, Light Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry O... Food 1 Food 1 • IMS TRADING Strawberry On The Bottom Greek Original Non Fat Yogurt, Strawberry	35.3	80	12.7	10.0	0.7	—	8.0
Light Vanill... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Light Vanilla Flavored Blended Lowfat Yogurt, Light Vanilla	29.8	53	8.8	2.4	—	0.3	2.9

Non Dairy Vanilla Yogurt, Vanilla vs Home Style Plain Yogurt, Home Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Dairy Va... Food 1 Food 1 • CHOBANI, INC. Non Dairy Vanilla Yogurt, Vanilla	33.8	93	12.7	7.3	1.3	5.3	0.7
Home Style P... Food 2 Food 2 • EDEN INT'L INC. Home Style Plain Yogurt, Home Style	51.1	110	11.5	3.1	—	4.9	4.9

Raspberry Kefir Cultured Lowfat Milk, Raspberry vs Light Greek Vanilla Nonfat Yogurt, Light Greek 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
Light Greek ... Food 2 Food 2 • SJAAK'S ORGANIC CHOCOLATES Light Greek Vanilla Nonfat Yogurt, Light Greek Vanilla	17.7	59	5.3	4.1	—	—	8.2

Kefir Cup Strained Cultured Nonfat Milk & Cream vs The Original Plain Oatgurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kefir Cup St... Food 1 Food 1 • LIFEWAY FOODS INC. Kefir Cup Strained Cultured Nonfat Milk & Cream	11.8	59	4.1	1.2	0.6	0.9	7.7
The Original... Food 2 Food 2 • OATLY, INC. The Original Plain Oatgurt	35.5	107	12.7	4.0	0.7	5.3	2.0

Blackberry Creme Light Nonfat Yogurt, Blackberry Creme vs Strawberry Parfait With Granola, Strawberry With Granola

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackberry C... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Blackberry Creme Light Nonfat Yogurt, Blackberry Creme	25.8	47	8.2	2.9	0.6	—	4.1
Strawberry P... Food 2 Food 2 • H E BUTT GROCERY COMPANY Strawberry Parfait With Granola, Strawberry With Granola	69.0	147	24.4	14.7	1.9	3.9	4.5

Nancy's, Lowfat Yogurt, Blueberry, Blueberry vs Smooth & Creamy Lowfat Yogurt, French Vanilla

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
Smooth & Cre... Food 2 Food 2 • STONYFIELD FARM INC Smooth & Creamy Lowfat Yogurt, French Vanilla	57.5	75	12.8	12.8	—	0.9	4.0

Fruit+Yogurt Smoothie, Strawberry, Strawberry vs Dannon, Lowfat Yogurt, Raspberry, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit+Yogurt... Food 1 Food 1 • GS1 MEXICO Fruit+Yogurt Smoothie, Strawberry, Strawberry	69.5	87	16.9	15.0	—	1.2	2.4
Dannon, Lowf... Food 2 Food 2 • DANONE US, LLC Dannon, Lowfat Yogurt, Raspberry, Raspberry	57.5	88	17.1	14.1	—	0.9	3.5

Greek Yogurt, Key Lime Crunch vs Homestyle Whole Milk Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt... Food 1 Food 1 • HANNAFORD BROS. CO. Greek Yogurt, Key Lime Crunch	35.2	127	12.7	14.0	0.7	3.3	8.0
Homestyle Wh... Food 2 Food 2 • DEEP FOODS INC. Homestyle Whole Milk Yogurt	21.8	66	4.9	3.5	—	3.5	3.5

One Handed Yogurt, Blueberry vs Strawberry Parfait With Vanilla Yogurt And Granola, Strawberry Parfait With Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
One Handed Y... Food 1 Food 1 • DANONE US, LLC One Handed Yogurt, Blueberry	27.6	101	14.1	13.1	—	2.0	5.1
Strawberry P... Food 2 Food 2 • COUNTRY FRESH INC. Strawberry Parfait With Vanilla Yogurt And Granola, Strawberry Parfait With Vanilla	75.5	101	20.2	12.1	1.0	0.8	3.0

Bulgarian Probiotic Kefir Cultured Milk, Bulgarian vs Blackberry Organic Kefir Lowfat Cultured Milk, Blackberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bulgarian Pr... Food 1 Food 1 • NATIONWIDE DAIRY INC. Bulgarian Probiotic Kefir Cultured Milk, Bulgarian	17.9	67	4.2	3.3	0.4	4.2	3.8
Blackberry O... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Blackberry Organic Kefir Lowfat Cultured Milk, Blackberry	71.5	88	15.8	15.0	0.8	1.0	3.8

Vanilla Zero Sugar Nonfat Greek Yogurt, Vanilla vs Orange Cream Blended Lowfat Greek Strained Yogurt, Orange Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Zero... Food 1 Food 1 • CHOBANI, INC. Vanilla Zero Sugar Nonfat Greek Yogurt, Vanilla	9.8	41	3.5	—	0.6	—	7.7
Orange Cream... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Orange Cream Blended Lowfat Greek Strained Yogurt, Orange Cream	35.3	93	12.0	10.7	—	1.7	8.0

Yogurt Comparisons For Diabetics