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Yogurt Nutrition Guide

There are seemingly 100s of different yogurts out there, so here’s a quick breakdown to guide your decision making.

First and foremost, this guide is comparing plain (unflavored) yogurt. Since different brands use different sweeteners and flavors, I wanted this to be as straightforward a comparison as possible. The servings are based on single serving container, but if that isn’t available, it reflects a 2/3 cup serving, which will typically be 150-170g. I chose nonfat options in most cases, but a lot of brands (like Fage) also have full-fat versions.

You can see from this guide that the greek yogurt options are all the highest in protein, but they are not created equal. While a serving of Chobani has only 4g sugar and 14g protein, a serving of The Greek Gods has 14g sugar and only 9g protein- quite the difference!

Why are there such differences? Generally speaking, greek yogurt is strained to remove the liquid whey and most of the sugar, resulting in a product with more protein and less sugar than regular yogurt (like Stonyfield & Dannon above). However, the extent of this straining process can vary by brand, resulting in different macros! Some brands will add extra sugar to the final product too, even if it is considered plain.

I also wanted to include some dairy-free options here! I enjoy the So Delicious coconut milk yogurt, but it’s lacking big time in the protein department. The almond milk variety really surprised me and being so high in fat vs the coconut milk version, but again, these macros will vary depending on the specific brand.

Do you have a favorite yogurt brand and/or flavor? Vanilla is my go-to flavor, because I’m boring and simple.

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