Is it just me or is navigating the yogurt aisle becoming more and more overwhelming? There are so many different types of yogurts out there including fruit flavoured, plain, dessert flavoured, Greek style, Icelandic style, non-dairy, yogurt drinks, kefir, probiotic (we can save kefir and probiotics for another blog) and the list can go on… no wonder it can be difficult to choose.
Main things to compare:
Serving size. If you’re buying 100g small containers vs. 500-750g tubs, pay attention to what serving size the nutrition facts table is based on (usually 175g or 100g).
Sugar content (compare with sources on ingredient list). *Note there is naturally occurring sugar found in non-flavoured dairy products.
Protein content. Compared to regular yogurt, Greek and Icelandic yogurt have at least 2 x the amount of protein. Unfortunately, non-dairy yogurts (coconut or soy) tend to be lower in protein.
Fat content. Try to choose yogurt within 0-2% MF more often
Calcium. This percent is based on a 2000 calorie diet, the amount can differ between brands & types.
When choosing a yogurt, reflect on the other common foods in your diet and remind yourself of the individual goals you’re working on. For example, are you trying to increase your protein at breakfast or are you trying to limit your sources of added sugars? There is no perfect yogurt and from a calorie standpoint, most range from 90-160 calories (depending on serving size), unless you go with a higher MF (e.g. 8 or 9%). If you can stick with a plain or lower sugar option that would be beneficial as most of us consume too much added sugars in our diets. Tip- mix a plain yogurt with a flavoured or try to sweeten it with fruit instead. Ultimately choose one you enjoy the taste of and remember as with any food, consume in moderation.
Here is a little cheat sheet comparing the nutrition content of popular yogurt brands
Vanilla 2.9% MF (175g): 140 cals; 4.5 g fat; 18 g sugar; 7 g protein; 25% calcium
Plain 2% MF (175g): 120 cals; 3.5 g fat; 6 g sugar; 16 g protein’ 20% calcium
Vanilla 2% MF (175g): 160 cals; 3 g fat; 19 g sugar; 14 g protein; 20% calcium
Lemon 2% MF (100g container): 100 cals; 2 g fat; 12 g sugar; 8 g protein; 10% calcium
Coconut 9% MF (175g): 250 cals; 16 g fat; 22 g sugar; 5 g protein; 15% calcium
Strawberry regular (100g container): 100 cals; 3 g fat; 11 g sugar; 4 g protein; 10% calcium
Blueberry Greek 2% MF (100g container): 100 cals; 1.5 g fat; 10 g sugar; 8 g protein; 8% calcium
Mixed berries & grains Greek 2% MF (100g container): 90 cals; 1.5 g fat; 9 g sugar; 8 g protein; 8% calcium
Plain Greek 0% MF (175g): 110 cals; 0 g fat; 7 g sugar; 18 g protein; 50% calcium
Vanilla Greek 0% MF (175g): 160 cals; 0 g fat; 23 g sugar; 15 g protein; 45% calcium
Strawberry “Proteine” Drinkable yogurt (250mL): 160 cals; 1 g fat; 26 g sugar; 10 g protein; 25% calcium
Plain 0% MF (175g): 110 cals; 0 g fat; 2 g sugar; 21 g protein; 15% calcium
Vanilla 0% MF (175g): 130 cals; 0 g fat; 10 g sugar; 18 g protein; 15% calcium
Plain 0% (175g): 120 cals; 0 g fat; 5 g sugar; 18 g protein; 50% calcium
Vanilla, coconut cultured yogurt (125g): 142 cals; 7 g fat; 13 g sugar; 1 g protein **7 g fibre; 17% calcium
Daiya (non-dairy, no soy)
Peach flavoured (150g): 150 cals; 4.5 g fat; 13 g sugar; 8 g protein, 20% calcium