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

Blueberry Fruit Bottom Non Fat Greek Yogurt, Blueberry vs Nonfat Greek Yogurt, Tart Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Fr... Food 1 Food 1 • SUN VALLEY DAIRY Blueberry Fruit Bottom Non Fat Greek Yogurt, Blueberry	37.3	82	11.2	10.0	—	—	8.8
Nonfat Greek... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Nonfat Greek Yogurt, Tart Cherry	41.3	82	12.9	12.4	0.6	—	8.2

Toasted Coconut Vanilla Flavored Original Nonfat Yogurt, Toasted Coconut Vanilla vs Strawberry And Mixed Berry Blended Greek Nonfat Yogurt, Strawberry; Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Coco... Food 1 Food 1 • DANONE US, LLC Toasted Coconut Vanilla Flavored Original Nonfat Yogurt, Toasted Coconut Vanilla	25.8	47	8.7	6.0	—	—	3.3
Strawberry A... Food 2 Food 2 • DANONE US, LLC Strawberry And Mixed Berry Blended Greek Nonfat Yogurt, Strawberry; Mixed Berry	13.7	60	4.7	3.3	—	—	10.0

Mixed Berry Low Yogurt 1.5% Milkfat, Mixed Berry vs Berry Patch Blended Good & Creamy Lowfat Yogurt, Berry Patch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • DANONE US, LLC Mixed Berry Low Yogurt 1.5% Milkfat, Mixed Berry	21.6	73	7.3	5.3	—	1.3	8.7
Berry Patch ... Food 2 Food 2 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Berry Patch Blended Good & Creamy Lowfat Yogurt, Berry Patch	47.4	88	14.1	11.8	—	1.2	5.3

Black Cherry Organic On The Bottom Greek Nonfat Yogurt, Black Cherry vs Vanilla Greek Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Cherry... Food 1 Food 1 • STONYFIELD FARM INC Black Cherry Organic On The Bottom Greek Nonfat Yogurt, Black Cherry	35.4	80	12.0	11.3	—	—	8.7
Vanilla Gree... Food 2 Food 2 • OLD HOME FOODS INC Vanilla Greek Yogurt, Vanilla	39.2	100	11.8	8.8	—	2.9	7.7

Greek Nonfat Yogurt Smoothie, Coconut Lime vs Coconut Drinkable Greek Yogurt, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • THE KROGER CO. Greek Nonfat Yogurt Smoothie, Coconut Lime	67.2	71	11.5	10.5	—	0.3	6.1
Coconut Drin... Food 2 Food 2 • PILLARS YOGURT LLC Coconut Drinkable Greek Yogurt, Coconut	10.2	28	2.3	1.4	0.8	—	5.1

Peach Yogurt Alternative, Peach vs Grass Fed Jersey Cows Kefir Cultured Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach Yogurt... Food 1 Food 1 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Peach Yogurt Alternative, Peach	35.4	100	12.7	6.0	0.7	4.7	4.0
Grass Fed Je... Food 2 Food 2 • RAINBOW GAMES INC Grass Fed Jersey Cows Kefir Cultured Milk	15.7	74	3.3	3.3	—	5.0	3.8

Pineapple Ginger Real Greek Yogurt Sweetened With Milk + Fruit, Pineapple Ginger vs Yogurt Parfait Snackers With Strawberries

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Gi... Food 1 Food 1 • REAL GREEK, LLC Pineapple Ginger Real Greek Yogurt Sweetened With Milk + Fruit, Pineapple Ginger	27.4	120	10.7	—	1.3	4.7	8.7
Yogurt Parfa... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Yogurt Parfait Snackers With Strawberries	98.7	118	20.8	14.5	1.2	2.4	4.3

Chocolate Flavored Whipped Yogurt Mousse, Chocolate vs Blueberry Organic Cultured Whole Milk Kefir, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fl... Food 1 Food 1 • SCHREIBER FOODS, INC. Chocolate Flavored Whipped Yogurt Mousse, Chocolate	47.4	124	21.2	19.5	—	1.8	5.3
Blueberry Or... Food 2 Food 2 • MAPLE HILL CREAMERY Blueberry Organic Cultured Whole Milk Kefir, Blueberry	31.6	82	9.4	9.4	—	4.1	2.9

Power Strawberry With Acai And Chia Low Fat Yogurt, Strawberry vs Pineapple Fruit On The Bottom Nonfat Greek Strained Yogurt, Pineapple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Power Strawb... Food 1 Food 1 • YOPLAIT USA Power Strawberry With Acai And Chia Low Fat Yogurt, Strawberry	35.3	93	12.7	11.3	0.7	1.7	6.7
Pineapple Fr... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Pineapple Fruit On The Bottom Nonfat Greek Strained Yogurt, Pineapple	41.3	82	12.4	10.6	—	—	8.2

Specialty, Vanilla Flavored Dairy Free Almond Milk Yogurt, Vanilla vs Plain Organic Aussie Kefir Cultured Whole Milk, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Specialty, V... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Specialty, Vanilla Flavored Dairy Free Almond Milk Yogurt, Vanilla	33.3	129	11.8	8.2	1.8	7.7	2.9
Plain Organi... Food 2 Food 2 • DANONE US, LLC Plain Organic Aussie Kefir Cultured Whole Milk, Plain	23.7	67	5.0	3.8	—	3.8	3.3

Blueberry Low Fat Yogurt, Blueberry vs Lemon Bar Craveables Yogurt Smoothie, Lemon Bar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Lo... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Blueberry Low Fat Yogurt, Blueberry	100.0	128	24.2	18.9	—	1.5	4.0
Lemon Bar Cr... Food 2 Food 2 • BORDEN DAIRY COMPANY Lemon Bar Craveables Yogurt Smoothie, Lemon Bar	63.4	71	11.6	8.7	1.3	1.9	2.6

Coffee Brownie Bliss Coffee Low Fat Greek Yogurt With Biscotti Cookies, Milk Chocolate & Mocha Brownies, Coffee Brownie Bliss vs Vanilla Blended Lowfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Brown... Food 1 Food 1 • 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 Blen... Food 2 Food 2 • SUPERVALU, INC. Vanilla Blended Lowfat Yogurt, Vanilla	49.6	82	14.7	10.6	—	1.2	3.5

Non Fat Vanilla Greek Yogurt Parfait With Blueberries And Organic Honey Oat Granola, Vanilla Greek Yogurt vs Bellwether Farms, Sheep Milk Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Fat Vani... Food 1 Food 1 • 7-ELEVEN, INC. Non Fat Vanilla Greek Yogurt Parfait With Blueberries And Organic Honey Oat Granola, Vanilla Greek Yogurt	61.0	135	21.8	12.2	1.9	1.6	7.7
Bellwether F... Food 2 Food 2 • BELLWETHER FARMS, LLC Bellwether Farms, Sheep Milk Yogurt	17.7	76	5.3	4.1	—	4.1	5.3

Tropical Organic Probiotic Yogurt Drink, Tropical vs Greek Yogurt Parfait With Apple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Org... Food 1 Food 1 • SIERRA NEVADA CHEESE CO. Tropical Organic Probiotic Yogurt Drink, Tropical	55.6	61	9.5	9.1	—	1.0	3.0
Greek Yogurt... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Greek Yogurt Parfait With Apple	82.5	116	19.1	12.0	1.7	1.7	6.6

Blueberry & Pomegranate Flavored Drinkable Lowfat Yogurt, Blueberry & Pomegranate vs Organic Trilayer Yogurt, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry & ... Food 1 Food 1 • RONNYBROOK FARM DAIRY, INC. Blueberry & Pomegranate Flavored Drinkable Lowfat Yogurt, Blueberry & Pomegranate	57.6	67	12.1	12.1	—	0.8	2.9
Organic Tril... Food 2 Food 2 • STONYFIELD FARM INC Organic Trilayer Yogurt, Strawberry	43.4	100	13.5	12.4	0.6	3.5	3.5

Vanilla Blended Whole Milk Greek Yogurt, Vanilla vs Simply, Strawberry Flavored Low Fat Yogurt, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Blen... Food 1 Food 1 • CHOBANI, INC. Vanilla Blended Whole Milk Greek Yogurt, Vanilla	47.0	106	10.6	8.8	—	3.5	7.9
Simply, Stra... Food 2 Food 2 • YOPLAIT USA Simply, Strawberry Flavored Low Fat Yogurt, Strawberry	23.8	94	18.8	14.1	—	0.8	3.1

French Vanilla Bean Lowfat Yogurt, French Vanilla Bean vs Cherry Light Fat Free Yogurt, Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • ANDERSON ERICKSON DAIRY CO. French Vanilla Bean Lowfat Yogurt, French Vanilla Bean	57.4	94	17.1	15.3	—	0.9	4.7
Cherry Light... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Cherry Light Fat Free Yogurt, Cherry	33.8	53	10.0	5.9	—	—	2.9

Chocolate Coconut Duets Vanilla Bean Coconut Yogurt Alternative & Toppings, Chocolate Coconut vs Strawberry And Blueberry Flavor Lowfat Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Co... Food 1 Food 1 • PROMOTIONAL ALLIANCE INTERNATIONAL, INC Chocolate Coconut Duets Vanilla Bean Coconut Yogurt Alternative & Toppings, Chocolate Coconut	55.0	159	20.0	11.7	0.7	7.6	3.5
Strawberry A... Food 2 Food 2 Strawberry And Blueberry Flavor Lowfat Yogurt	29.7	80	13.3	10.6	—	1.3	3.5

Greek Nonfat Yogurt, Pomegranate vs Blueberry Acai Flavor Nonfat Yogurt Drink, Blueberry Acai

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • BIG Y FOODS, INC. Greek Nonfat Yogurt, Pomegranate	35.3	80	12.7	12.0	0.7	—	8.0
Blueberry Ac... Food 2 Food 2 • DANONE US, LLC Blueberry Acai Flavor Nonfat Yogurt Drink, Blueberry Acai	25.9	53	8.2	5.3	1.9	—	4.8

Apricot On The Bottom Low Fat Greek Yogurt, Apricot vs Vanilla Classic Icelandic Style Nonfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apricot On T... Food 1 Food 1 • CHOBANI, INC. Apricot On The Bottom Low Fat Greek Yogurt, Apricot	22.2	93	12.0	10.0	0.7	1.7	7.3
Vanilla Clas... Food 2 Food 2 • DANONE US, LLC Vanilla Classic Icelandic Style Nonfat Yogurt, Vanilla	19.6	67	6.7	6.7	—	—	10.0

Yogurt Comparisons For Diabetics