Yogurt Comparison

August 24, 2017

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


Regular/Classic style:

Vanilla 2.9% MF (175g): 140 cals; 4.5 g fat; 18 g sugar; 7 g protein; 25% calcium

Greek syle:

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

Mediterranean style:

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

PC Skyr

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

PC Greek

Plain 0% (175g): 120 cals; 0 g fat; 5 g sugar; 18 g protein; 50% calcium

Yoso (non-dairy)

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



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