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

Black Cherry Flavored Probiotic Kefir Cultured Lowfat Milk Smoothie, Black Cherry vs Strawberry Hibiscus Probiotic Oatmilk Non Dairy Yogurt, Strawberry Hibiscus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Black Cherry Flavored Probiotic Kefir Cultured Lowfat Milk Smoothie, Black Cherry	39.6	59	8.5	8.5	—	0.9	4.7
Strawberry H... Food 2 Food 2 • SPRINGFIELD CREAMERY INC. Strawberry Hibiscus Probiotic Oatmilk Non Dairy Yogurt, Strawberry Hibiscus	31.5	113	12.7	6.0	2.0	5.3	3.3

Plain Organic Almond Yogurt, Plain vs Coconutmilk Yogurt Alternative, Raspberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Organi... Food 1 Food 1 • DAHLICIOUS LLC Plain Organic Almond Yogurt, Plain	5.9	107	4.0	0.7	2.0	9.3	4.0
Coconutmilk ... Food 2 Food 2 • DANONE US, LLC Coconutmilk Yogurt Alternative, Raspberry	45.9	93	16.7	12.0	1.3	2.7	0.7

Breakfast Smoothie Peach + Yogurt + Whole Grain, Breakfast Smoothie vs Peanut Butter 'N' Jelly Complete Creamy Whole Milk Quark With Superfoods, Peanut Butter 'N' Jelly

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Breakfast Sm... Food 1 Food 1 • WM. BOLTHOUSE FARMS INC. Breakfast Smoothie Peach + Yogurt + Whole Grain, Breakfast Smoothie	100.0	80	14.9	9.8	2.9	1.1	2.4
Peanut Butte... Food 2 Food 2 • PS LETS EAT Peanut Butter 'N' Jelly Complete Creamy Whole Milk Quark With Superfoods, Peanut Butter 'N' Jelly	28.9	154	9.1	2.9	2.9	10.8	10.4

Strawberry Vanilla Flavored 2 In 1 Dairy Snack, Strawberry Vanilla vs Strawberry Banana Lowfat Yogurt, Strawberry Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry V... Food 1 Food 1 • DANONE US, LLC Strawberry Vanilla Flavored 2 In 1 Dairy Snack, Strawberry Vanilla	11.8	107	14.3	11.9	—	3.6	4.8
Strawberry B... Food 2 Food 2 • MEIJER, INC. Strawberry Banana Lowfat Yogurt, Strawberry Banana	81.4	93	18.1	15.0	—	0.9	3.1

Coconut Flavored Protein Dairy Snack, Coconut vs Plain Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flav... Food 1 Food 1 • YOPLAIT USA Coconut Flavored Protein Dairy Snack, Coconut	17.3	113	6.0	2.0	—	2.7	16.7
Plain Greek ... Food 2 Food 2 • VELVET-VIEW FARMSTEAD Plain Greek Yogurt	11.8	88	3.5	2.9	—	6.5	4.7

Coconut Flavored Blended Greek Nonfat Yogurt, Coconut vs Greek Plain Nonfat Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flav... Food 1 Food 1 • GIANT EAGLE, INC. Coconut Flavored Blended Greek Nonfat Yogurt, Coconut	35.3	80	12.7	12.0	0.7	—	8.7
Greek Plain ... Food 2 Food 2 • MEHADRIN DAIRY CORPORATION Greek Plain Nonfat Yogurt	11.8	59	3.5	3.5	—	—	10.6

Maple Hill Creamery, Creamline Yogurt, Maple, Maple vs Foodtown, Whole Milk Plain Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Hill C... Food 1 Food 1 • BRITTANY RECORDS Maple Hill Creamery, Creamline Yogurt, Maple, Maple	35.5	88	10.6	10.0	—	4.1	4.1
Foodtown, Wh... Food 2 Food 2 • FOODTOWN, INC. Foodtown, Whole Milk Plain Yogurt	27.6	70	6.2	5.7	—	3.1	4.4

Fat Free Light Yogurt, Vanilla vs Mixed Berry Blended Greek Nonfat Yogurt, Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Lig... Food 1 Food 1 • MCILHENNY COMPANY Fat Free Light Yogurt, Vanilla	35.8	53	10.6	7.7	—	—	2.9
Mixed Berry ... Food 2 Food 2 • BI-LO INC. Mixed Berry Blended Greek Nonfat Yogurt, Mixed Berry	33.3	80	12.0	10.7	0.7	—	8.7

Strawberry Flavored Light Greek Nonfat Blended Yogurt, Strawberry vs Cherry Fruit On The Bottom Lowfat Yogurt, Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • GEVINA FARMS INC. Strawberry Flavored Light Greek Nonfat Blended Yogurt, Strawberry	21.6	63	7.8	4.2	—	—	8.5
Cherry Fruit... Food 2 Food 2 • MARKET BASKET INC. Cherry Fruit On The Bottom Lowfat Yogurt, Cherry	57.6	88	17.1	14.1	—	0.6	2.9

Yogurt Smoothie, Strawberry Banana Cereal vs Maple Lowfat Yogurt, Maple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt Smoot... Food 1 Food 1 • BORDEN DAIRY COMPANY Yogurt Smoothie, Strawberry Banana Cereal	41.9	72	11.6	8.7	1.4	1.9	2.4
Maple Lowfat... Food 2 Food 2 • MOZIAN & ASSOCIATES, INC. Maple Lowfat Yogurt, Maple	37.5	65	11.2	10.6	—	0.9	5.9

M&M's, Vanilla Greek Nonfat Yogurt With Milk Chocolate Candies, Vanilla With Milk Chocolate Candies vs Blueberry Pomegranate Nonfat Yogurt, Blueberry Pomegranate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
M&M's, Vanil... Food 1 Food 1 • THE YOFARM COMPANY M&M's, Vanilla Greek Nonfat Yogurt With Milk Chocolate Candies, Vanilla With Milk Chocolate Candies	21.7	71	11.1	10.1	—	—	7.1
Blueberry Po... Food 2 Food 2 • FOOD TOWN STORES INC. Blueberry Pomegranate Nonfat Yogurt, Blueberry Pomegranate	37.4	59	11.2	8.2	0.1	—	3.5

Cherry Organic Dairy Free Probiotic Cashewmilk Yogurt Plant Based Yogurt Alternative, Cherry vs Nonfat Greek Yogurt, Pineapple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Organ... Food 1 Food 1 • FORAGER PROJECT, LLC Cherry Organic Dairy Free Probiotic Cashewmilk Yogurt Plant Based Yogurt Alternative, Cherry	37.5	93	13.3	8.0	0.7	4.0	2.0
Nonfat Greek... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Nonfat Greek Yogurt, Pineapple	39.3	87	14.0	13.3	0.7	—	8.0

Plain Blended Lowfat Super Yogurt, Plain vs Coconut Blended Authentic Greek Lowfat Yogurt, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Blende... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Plain Blended Lowfat Super Yogurt, Plain	23.7	53	8.8	4.1	1.8	0.9	3.5
Coconut Blen... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Coconut Blended Authentic Greek Lowfat Yogurt, Coconut	43.1	113	15.3	12.7	0.7	3.0	6.7

Low Fat Yogurt, Wild Berry Blue, Cotton Candy vs Plain Probiotic Lowfat Yogurt, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Yogu... Food 1 Food 1 • YOPLAIT USA Low Fat Yogurt, Wild Berry Blue, Cotton Candy	39.8	88	17.7	11.5	—	0.4	2.7
Plain Probio... Food 2 Food 2 • JOHANNA FOODS, INC. Plain Probiotic Lowfat Yogurt, Plain	23.7	59	7.1	7.1	—	1.5	4.7

Coconut Cream Pie Greek Yogurt, Coconut Cream Pie vs Strawberry Watermelon Lowfat Greek Strained Yogurt, Strawberry Watermelon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Crea... Food 1 Food 1 • REAL GREEK, LLC Coconut Cream Pie Greek Yogurt, Coconut Cream Pie	71.8	197	20.2	16.2	1.5	9.6	8.1
Strawberry W... Food 2 Food 2 • GAME TECHNOLOGY SYSTEM INC. Strawberry Watermelon Lowfat Greek Strained Yogurt, Strawberry Watermelon	25.5	80	8.7	7.3	—	1.7	8.0

Lemon On The Bottom Cream Top Whole Milk Yogurt, Lemon vs Apple, Mango & Carrot Whole Milk Yogurt, Apple, Mango & Carrot

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon On The... Food 1 Food 1 • STONYFIELD FARM INC Lemon On The Bottom Cream Top Whole Milk Yogurt, Lemon	41.6	93	14.0	12.0	—	3.3	2.7
Apple, Mango... Food 2 Food 2 • NURTURE, INC. Apple, Mango & Carrot Whole Milk Yogurt, Apple, Mango & Carrot	15.8	80	8.0	7.1	0.9	3.1	3.5

Unsweetened Vanilla Coconutmilk Yogurt Alternative, Unsweetened Vanilla vs Kefir

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • DANONE US, LLC Unsweetened Vanilla Coconutmilk Yogurt Alternative, Unsweetened Vanilla	11.9	47	4.7	0.6	1.2	2.9	0.6
Kefir Food 2 Food 2 • POLONICA INC. Kefir	27.7	54	5.8	5.8	—	1.9	4.2

Milk Chocolate Pieces And Toasted Coconut Cookies vs Honey Blended Whole Milk Greek Yogurt, Honey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Chocola... Food 1 Food 1 • CHOBANI, INC. Milk Chocolate Pieces And Toasted Coconut Cookies	19.7	84	10.9	6.7	2.5	1.7	8.4
Honey Blende... Food 2 Food 2 • CHOBANI, INC. Honey Blended Whole Milk Greek Yogurt, Honey	58.8	115	13.2	11.0	—	3.5	7.5

Banana Protein Kefir Nonfat Cultured Milk Smoothie, Banana vs Vanilla Unsweetened Flavored Greek Style Plant Based Yogurt, Vanilla Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Prote... Food 1 Food 1 • LIFEWAY FOODS INC. Banana Protein Kefir Nonfat Cultured Milk Smoothie, Banana	39.3	67	8.3	8.3	—	—	8.3
Vanilla Unsw... Food 2 Food 2 • LYRICAL FOODS, INC Vanilla Unsweetened Flavored Greek Style Plant Based Yogurt, Vanilla Unsweetened	5.8	82	2.4	—	0.6	3.5	10.0

Pineapple Flavor Nonfat Yogurt, Pineapple vs Banana, Mango & Spinach Organic Whole Milk Yogurt, Banana, Mango & Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Fl... Food 1 Food 1 • DANONE US, LLC Pineapple Flavor Nonfat Yogurt, Pineapple	13.7	67	6.7	3.3	2.0	—	10.0
Banana, Mang... Food 2 Food 2 • NURTURE, INC. Banana, Mango & Spinach Organic Whole Milk Yogurt, Banana, Mango & Spinach	13.9	71	8.1	5.1	1.0	3.0	3.0

Yogurt Comparisons For Diabetics