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

Cashew Yogurt + Oats & Seeds Mixed Berry Dairy Free Yogurt, Cashew Yogurt + Oats & Seeds Mixed Berry vs Strawberry Parfait Breakfast Smoothie, Strawberry Parfait

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cashew Yogur... Food 1 Food 1 • FORAGER PROJECT, LLC Cashew Yogurt + Oats & Seeds Mixed Berry Dairy Free Yogurt, Cashew Yogurt + Oats & Seeds Mixed Berry	33.4	187	12.0	6.7	0.7	4.7	3.3
Strawberry P... Food 2 Food 2 • WM. BOLTHOUSE FARMS INC. Strawberry Parfait Breakfast Smoothie, Strawberry Parfait	100.0	84	16.0	10.4	2.9	1.1	2.4

Lite Nonfat Yogurt, Blueberry vs Sunrisin' Raisin Brown Sugar Non Fat Greek Yogurt With Bran Flakes, Walnuts And Honey Praline Pumpkin Seeds, Sunrisin' Raisin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lite Nonfat ... Food 1 Food 1 • THE KROGER CO. Lite Nonfat Yogurt, Blueberry	21.8	47	7.1	5.9	0.6	—	4.1
Sunrisin' Ra... Food 2 Food 2 • CHOBANI, INC. Sunrisin' Raisin Brown Sugar Non Fat Greek Yogurt With Bran Flakes, Walnuts And Honey Praline Pumpkin Seeds, Sunrisin' Raisin	20.8	100	11.3	7.3	0.7	2.3	8.7

Indulgent Yogurt With Coconut Almond Granola Clusters vs Oatmeal With Greek Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indulgent Yo... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Indulgent Yogurt With Coconut Almond Granola Clusters	63.0	163	24.4	17.8	0.7	5.9	4.4
Oatmeal With... Food 2 Food 2 • YOPLAIT USA Oatmeal With Greek Yogurt, Vanilla	51.1	110	18.1	7.7	1.3	1.3	7.1

Lemon Yoghurt, Lemon vs Banana Lowfat Yogurt With Wafers Pieces, Banana With Wafers Pieces

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Yoghur... Food 1 Food 1 • NOOSA YOGHURT, LLC Lemon Yoghurt, Lemon	37.3	142	16.8	15.9	—	6.2	4.4
Banana Lowfa... Food 2 Food 2 • THE YOFARM COMPANY Banana Lowfat Yogurt With Wafers Pieces, Banana With Wafers Pieces	33.8	80	15.0	12.4	—	0.9	2.7

Strawberry Banana Nonfat Yogurt, Strawberry Banana vs Blueberry Light Nonfat Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry B... Food 1 Food 1 • UPSTATE NIAGARA COOPERATIVE, INC. Strawberry Banana Nonfat Yogurt, Strawberry Banana	73.6	79	16.3	12.8	—	—	2.6
Blueberry Li... Food 2 Food 2 • SAFEWAY, INC. Blueberry Light Nonfat Yogurt, Blueberry	35.8	59	10.6	6.5	—	—	3.5

Plain Greek Whole Milk Strained Yogurt, Plain vs Vanilla Lowfat Yogurt With Milk Chocolate Flavored Crisps & Dino Crunch Sprinkles, Vanilla With Milk Chocolate Flavored Crisps & Dino Crunch Sprinkles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Greek ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Plain Greek Whole Milk Strained Yogurt, Plain	13.5	97	4.0	3.1	0.9	5.3	8.8
Vanilla Lowf... Food 2 Food 2 • THE YOFARM COMPANY Vanilla Lowfat Yogurt With Milk Chocolate Flavored Crisps & Dino Crunch Sprinkles, Vanilla With Milk Chocolate Flavored Crisps & Dino Crunch Sprinkles	61.4	106	18.2	14.1	—	2.1	3.5

Raspberry Light Nonfat Yogurt, Raspberry vs Vanilla + Honey Roasted Almond Slices & Granola Clusters Almondmilk Yogurt, Vanilla + Honey Roasted Almond Slices & Granola Clusters

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Li... Food 1 Food 1 • DANONE US, LLC Raspberry Light Nonfat Yogurt, Raspberry	15.8	53	8.9	6.2	1.8	—	3.5
Vanilla + Ho... Food 2 Food 2 • BLUE DIAMOND GROWERS Vanilla + Honey Roasted Almond Slices & Granola Clusters Almondmilk Yogurt, Vanilla + Honey Roasted Almond Slices & Granola Clusters	45.3	127	17.3	10.0	2.0	6.0	2.7

Maple Flavored Organic Whole Milk Yogurt, Maple vs Apple Pie Probiotic Light Nonfat Yogurt, Apple Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Flavor... Food 1 Food 1 • STONYFIELD FARM INC Maple Flavored Organic Whole Milk Yogurt, Maple	49.4	88	11.0	8.8	—	3.5	3.5
Apple Pie Pr... Food 2 Food 2 • WEIS MARKETS, INC. Apple Pie Probiotic Light Nonfat Yogurt, Apple Pie	31.8	53	9.4	7.1	—	—	3.5

Non Dairy Peach Yogurt, Peach vs Lemon Meringue Crisp Lemon Non Fat Greek Yogurt With Citrus White Chocolate And Lemon Cookies "Crunch", Lemon Meringue Crisp

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Non Dairy Pe... Food 1 Food 1 • CHOBANI, INC. Non Dairy Peach Yogurt, Peach	33.8	93	12.7	7.3	1.3	4.7	0.7
Lemon Mering... Food 2 Food 2 • CHOBANI, INC. Lemon Meringue Crisp Lemon Non Fat Greek Yogurt With Citrus White Chocolate And Lemon Cookies "Crunch", Lemon Meringue Crisp	19.8	84	12.6	5.0	2.5	1.7	8.4

Blueberry Creamery Flavor Dairy Dessert Cheese Cake, Blueberry Creamery vs Yoplait, Go Gurt, Low Fat Yogurt, Strawberry Spalsh, Berry Blue Blast, Strawberry Spalsh, Berry Blue Blast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Cr... Food 1 Food 1 • DANONE US, LLC Blueberry Creamery Flavor Dairy Dessert Cheese Cake, Blueberry Creamery	53.2	120	18.0	14.7	—	3.3	4.7
Yoplait, Go ... Food 2 Food 2 • YOPLAIT USA Yoplait, Go Gurt, Low Fat Yogurt, Strawberry Spalsh, Berry Blue Blast, Strawberry Spalsh, Berry Blue Blast	23.8	94	18.8	14.1	—	0.8	3.1

Greek Nonfat Yogurt, Sunny Strawberry vs Blueberry Whole Milk Yogurt, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Nonfat... Food 1 Food 1 • TARGET STORES Greek Nonfat Yogurt, Sunny Strawberry	40.8	146	16.9	13.1	0.8	5.4	9.2
Blueberry Wh... Food 2 Food 2 • DANONE US, LLC Blueberry Whole Milk Yogurt, Blueberry	29.1	100	14.7	12.4	—	2.9	4.1

Honey Blended Nonfat Greek Yogurt, Honey vs Lemon Meringue Pie Greek Yogurt, Lemon Meringue Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Honey Blende... Food 1 Food 1 • SUPER STORE INDUSTRIES Honey Blended Nonfat Greek Yogurt, Honey	70.6	98	16.0	15.1	—	—	9.8
Lemon Mering... Food 2 Food 2 • CHOBANI, INC. Lemon Meringue Pie Greek Yogurt, Lemon Meringue Pie	37.2	133	15.6	13.3	0.8	4.7	6.3

Caramel Apple Flavored Nonfat Yogurt, Caramel Apple vs Strawberry Organic Yogurt Pouches, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caramel Appl... Food 1 Food 1 • DANONE US, LLC Caramel Apple Flavored Nonfat Yogurt, Caramel Apple	27.9	47	8.2	5.9	—	—	2.9
Strawberry O... Food 2 Food 2 • TARGET STORES Strawberry Organic Yogurt Pouches, Strawberry	27.6	100	14.0	10.0	—	3.0	5.0

Strawberry & Blueberry Vanilla Yogurt Parfait With Granola, Strawberry & Blueberry vs Probiotic Vanilla Blended Lowfat Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry &... Food 1 Food 1 • 7-ELEVEN, INC. Strawberry & Blueberry Vanilla Yogurt Parfait With Granola, Strawberry & Blueberry	81.3	114	23.4	14.1	1.1	1.1	3.3
Probiotic Va... Food 2 Food 2 • CHOBANI, INC. Probiotic Vanilla Blended Lowfat Yogurt, Vanilla	21.7	73	9.3	6.7	2.0	1.0	6.7

Dairy Free Plain Yogurt Alternative vs Summer Strawberry Organic Whole Milk Yogurt, Summer Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dairy Free P... Food 1 Food 1 • ESTI FOODS LLC Dairy Free Plain Yogurt Alternative	19.3	217	8.3	6.7	—	20.8	2.5
Summer Straw... Food 2 Food 2 • GENERAL MILLS, INC. Summer Strawberry Organic Whole Milk Yogurt, Summer Strawberry	49.6	93	11.6	9.8	0.4	3.6	4.0

Total 0% Nonfat Greek Strained Yogurt vs Strawberry Splash And Cool Cotton Candy Fat Free Yogurt, Strawberry; Cotton Candy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Total 0% Non... Food 1 Food 1 • GAME TECHNOLOGY SYSTEM INC. Total 0% Nonfat Greek Strained Yogurt	17.6	57	4.0	4.0	—	—	10.1
Strawberry S... Food 2 Food 2 • YOPLAIT USA Strawberry Splash And Cool Cotton Candy Fat Free Yogurt, Strawberry; Cotton Candy	59.6	88	17.7	13.5	—	—	3.5

Plain Unsweetened Organic Whole Milk Greek Yogurt, Plain vs Vanilla Swiss Smooth Yogurt, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Unswee... Food 1 Food 1 • MAPLE HILL CREAMERY Plain Unsweetened Organic Whole Milk Greek Yogurt, Plain	13.7	93	4.7	4.7	—	4.0	8.7
Vanilla Swis... Food 2 Food 2 • J & J DAIRY PRODUCTS INC. Vanilla Swiss Smooth Yogurt, Vanilla	39.5	124	17.7	15.0	—	4.0	3.5

Coconut Honey Flavored Organic Kefir Cultured Whole Milk, Coconut Honey vs Berry Fly Probiotic & Plant Based Yogurt Alternative, Berry Fly

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Hone... Food 1 Food 1 • LIFEWAY FOODS INC. Coconut Honey Flavored Organic Kefir Cultured Whole Milk, Coconut Honey	35.5	79	7.5	7.5	—	3.3	4.2
Berry Fly Pr... Food 2 Food 2 • BLACKROCK LEATHER N RICH Berry Fly Probiotic & Plant Based Yogurt Alternative, Berry Fly	17.8	88	8.8	6.9	—	4.9	1.0

Vanilla & Pear Strained Whole Milk Yogurt, Vanilla & Pear vs Vanilla Plant Based Coconut Blend, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla & Pe... Food 1 Food 1 • THE ICELANDIC MILK AND SKYR CORPORATION Vanilla & Pear Strained Whole Milk Yogurt, Vanilla & Pear	15.6	88	6.4	4.0	—	3.2	8.8
Vanilla Plan... Food 2 Food 2 • THE ICELANDIC MILK AND SKYR CORPORATION Vanilla Plant Based Coconut Blend, Vanilla	23.4	118	7.7	5.3	0.6	7.1	6.5

Peaches And Creme Flavored Blissful Creamy Coconut Milk Yogurt, Peaches And Creme vs Mango Low Fat Greek Yogurt Drink, Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peaches And ... Food 1 Food 1 • LYRICAL FOODS, INC Peaches And Creme Flavored Blissful Creamy Coconut Milk Yogurt, Peaches And Creme	43.7	93	14.7	10.0	—	4.0	0.7
Mango Low Fa... Food 2 Food 2 • CHOBANI, INC. Mango Low Fat Greek Yogurt Drink, Mango	35.4	72	9.7	7.7	1.0	1.7	4.8

Yogurt Comparisons For Diabetics