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

Lowfat Yogurt, Original, Peach vs Greek Vanilla Blended Nonfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Yogur... Food 1 Food 1 • MCILHENNY COMPANY Lowfat Yogurt, Original, Peach	59.6	94	17.7	14.7	—	0.9	2.9
Greek Vanill... Food 2 Food 2 • JOHANNA FOODS, INC. Greek Vanilla Blended Nonfat Yogurt, Vanilla	31.4	76	9.4	9.4	—	—	8.8

Shoprite, Greek Nonfat Yogurt, Raspberry, Raspberry vs Mango Coconut Dairy Free Parfait, Mango Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Gr... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Greek Nonfat Yogurt, Raspberry, Raspberry	37.3	87	13.3	12.7	0.7	—	8.0
Mango Coconu... Food 2 Food 2 • MEIJER, INC. Mango Coconut Dairy Free Parfait, Mango Coconut	63.1	138	14.2	8.8	0.8	9.2	1.3

Cucumber Mint (On The Bottom) Savory Yogurt Snack, Cucumber Mint vs Complete Vanilla Low Fat Greek Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cucumber Min... Food 1 Food 1 • THE CHAAT COMPANY, LLC Cucumber Mint (On The Bottom) Savory Yogurt Snack, Cucumber Mint	21.6	67	8.0	4.0	0.7	2.7	4.0
Complete Van... Food 2 Food 2 • CHOBANI, INC. Complete Vanilla Low Fat Greek Yogurt, Vanilla	15.5	76	6.5	4.1	1.8	1.8	10.0

Nonfat Light Blended Yogurt, Cherry Cheesecake vs Virtuoso Vanilla Greek I.Q. Yogurt, Virtuoso Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nonfat Light... Food 1 Food 1 • DUTCH FARMS INC. Nonfat Light Blended Yogurt, Cherry Cheesecake	21.8	47	7.1	5.9	0.6	—	4.1
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

Specialty, Vanilla Flavored Dairy Free Coconut Milk Yogurt, Vanilla vs Passionate Mango Coconutmilk Yogurt Alternative, Passionate Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Specialty, V... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Specialty, Vanilla Flavored Dairy Free Coconut Milk Yogurt, Vanilla	39.9	87	14.7	10.7	1.3	2.7	0.7
Passionate M... Food 2 Food 2 • DANONE US, LLC Passionate Mango Coconutmilk Yogurt Alternative, Passionate Mango	35.9	80	13.3	8.7	1.3	2.7	0.7

Yogurt, Carrot vs Nonfat Greek Yogurt, Pomegranate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt, Carrot Food 1 Food 1 • VDF FUTURECEUTICALS INC. Yogurt, Carrot	17.7	60	6.7	5.3	0.7	2.7	2.7
Nonfat Greek... Food 2 Food 2 • HANNAFORD BROS. CO. Nonfat Greek Yogurt, Pomegranate	35.3	80	12.7	11.3	0.7	—	8.0

Plain Greek Strained Nonfat Yogurt, Plain vs Organic Skyr Traditional Icelandic Whole Milk Yogurt With Blueberries, Blueberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Greek ... Food 1 Food 1 • HY-VEE, INC. Plain Greek Strained Nonfat Yogurt, Plain	13.7	60	4.7	4.0	—	—	10.0
Organic Skyr... Food 2 Food 2 • LIFEWAY FOODS INC. Organic Skyr Traditional Icelandic Whole Milk Yogurt With Blueberries, Blueberries	23.2	133	8.0	4.7	—	6.0	12.0

Vanilla Flavored Keto Friendly Dairy Snack, Vanilla vs Plain Organic 100% Grassfed Whole Milk Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • YOPLAIT USA Vanilla Flavored Keto Friendly Dairy Snack, Vanilla	3.9	133	1.3	0.7	—	10.0	10.0
Plain Organi... Food 2 Food 2 • STONYFIELD FARM INC Plain Organic 100% Grassfed Whole Milk Yogurt, Plain	15.8	71	4.7	4.1	—	4.1	2.9

Fat Free Yogurt Mousse, Orange Cranberry vs Krave, Vanilla Lowfat Yogurt With Double Chocolate Cereal Bowl, Vanilla With Double Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Yog... Food 1 Food 1 • YOPLAIT USA Fat Free Yogurt Mousse, Orange Cranberry	29.5	88	13.3	10.6	—	—	8.0
Krave, Vanil... Food 2 Food 2 • THE YOFARM COMPANY Krave, Vanilla Lowfat Yogurt With Double Chocolate Cereal Bowl, Vanilla With Double Chocolate	63.2	135	26.3	16.5	2.3	2.6	3.8

Guava Mango Probiotic Original Blended Lowfat Yogurt, Guava Mango vs Eggnog Blended Lowfat Greek Strained Yogurt, Eggnog

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Guava Mango ... Food 1 Food 1 • JOHANNA FOODS, INC. Guava Mango Probiotic Original Blended Lowfat Yogurt, Guava Mango	57.6	88	17.7	15.3	0.6	0.9	2.9
Eggnog Blend... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Eggnog Blended Lowfat Greek Strained Yogurt, Eggnog	35.4	93	12.0	10.0	—	1.7	7.3

Strawberry Lactose Free Whole Yogurt, Strawberry vs 1% Milkfat Original Lowfat Yogurt, Orange Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry L... Food 1 Food 1 • CRANE MFG. COMPANY Strawberry Lactose Free Whole Yogurt, Strawberry	45.5	83	9.6	8.8	—	2.5	3.3
1% Milkfat O... Food 2 Food 2 • MCILHENNY COMPANY 1% Milkfat Original Lowfat Yogurt, Orange Cream	59.6	88	17.7	14.7	—	0.9	2.9

Banana Cream Light Greek Nonfat Yogurt, Banana Cream vs Low Fat Yogurt, Strawberry Banana, Sea Sational Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Cream... Food 1 Food 1 • WAL-MART STORES, INC. Banana Cream Light Greek Nonfat Yogurt, Banana Cream	17.7	60	6.0	4.7	—	—	8.0
Low Fat Yogu... Food 2 Food 2 • YOPLAIT USA Low Fat Yogurt, Strawberry Banana, Sea Sational Strawberry	39.8	88	17.7	11.5	—	0.4	2.7

Blueberry Flavor Smoothie Greek Style Yogurt Protein Shake, Blueberry vs Drinkable Yogurt With Probiotics

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fl... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Blueberry Flavor Smoothie Greek Style Yogurt Protein Shake, Blueberry	53.5	55	5.9	4.2	0.2	1.0	5.3
Drinkable Yo... Food 2 Food 2 • BI-LO INC. Drinkable Yogurt With Probiotics	39.7	46	8.4	7.6	—	—	3.4

Plain Sweetened Lowfat Yogurt, Plain vs Strawberry Gourmet Swiss Style Yogurt, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Sweete... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Plain Sweetened Lowfat Yogurt, Plain	51.4	88	15.3	12.9	—	1.2	4.7
Strawberry G... Food 2 Food 2 • NOGA DAIRY INC. Strawberry Gourmet Swiss Style Yogurt, Strawberry	51.6	76	15.3	13.5	—	—	3.5

Laura Lynn, Lowfat Yogurt, Strawberry Banana vs Surfin' Strawberry Organic Lowfat Yogurt, Surfin' Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Laura Lynn, ... Food 1 Food 1 • INGLES MARKETS INC. Laura Lynn, Lowfat Yogurt, Strawberry Banana	59.5	94	17.7	15.3	—	0.9	3.5
Surfin' Stra... Food 2 Food 2 • DANONE US, LLC Surfin' Strawberry Organic Lowfat Yogurt, Surfin' Strawberry	21.8	105	19.3	17.5	—	0.9	3.5

Coconut Greek Lowfat Yogurt, Coconut vs Light Coffee Greek Nonfat Yogurt, Light Coffee

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Gree... Food 1 Food 1 • BORDEN DAIRY COMPANY Coconut Greek Lowfat Yogurt, Coconut	39.1	113	14.0	11.3	0.7	3.0	8.0
Light Coffee... Food 2 Food 2 • NORMAN'S DAIRY CORP. Light Coffee Greek Nonfat Yogurt, Light Coffee	29.6	67	10.0	6.7	—	—	6.7

Muller, Raspberry Brownie Supreme Yogurt vs Dairy Free Vanilla Yogurt Alternative, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Muller, Rasp... Food 1 Food 1 • THE QUAKER OATS COMPANY Muller, Raspberry Brownie Supreme Yogurt	65.0	140	22.7	19.3	0.7	2.7	4.7
Dairy Free V... Food 2 Food 2 • DANONE US, LLC Dairy Free Vanilla Yogurt Alternative, Vanilla	37.7	93	14.0	10.7	1.3	2.3	4.0

Apple Cinnamon Fruit On The Bottom Nonfat Greek Yogurt, Apple Cinnamon vs Lowfat Strawberry Cheesecake Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Cinnam... Food 1 Food 1 • DELHAIZE AMERICA, INC. Apple Cinnamon Fruit On The Bottom Nonfat Greek Yogurt, Apple Cinnamon	39.3	87	14.0	13.3	0.7	—	8.0
Lowfat Straw... Food 2 Food 2 • MCILHENNY COMPANY Lowfat Strawberry Cheesecake Yogurt	35.8	59	10.6	7.7	—	—	2.9

Lemon Flavored Organic Blended Yogurt, Lemon vs Blueberry Greek Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Flavor... Food 1 Food 1 • GLENCOURT INC. Lemon Flavored Organic Blended Yogurt, Lemon	45.4	107	15.3	12.7	—	3.0	4.0
Blueberry Gr... Food 2 Food 2 • REAL GREEK, LLC Blueberry Greek Yogurt, Blueberry	39.2	127	14.7	12.7	1.3	4.7	8.0

Maple Cream On Top Organic Whole Milk Yogurt, Maple vs Greek Nonfat Yogurt, Blood Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Cream ... Food 1 Food 1 • CLOVER STORNETTA FARMS, INC. Maple Cream On Top Organic Whole Milk Yogurt, Maple	53.2	112	15.9	15.3	—	4.1	4.1
Greek Nonfat... Food 2 Food 2 • AHOLD USA, INC. Greek Nonfat Yogurt, Blood Orange	33.3	80	12.0	11.3	0.7	—	8.7

Yogurt Comparisons For Diabetics