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Cut Sugar by Choosing Plain Yogurt

Plain Yogurt vs. Flavored Yogurt

For breakfast, yogurt with fruit and granola has become my favorite. I love that the yogurt offers lowfat protein, and the granola gives me fiber to keep me satisfied until lunch. With all this talk about how Americans are getting too much sugar, I'm trying to do what I can to cut back on added sugars.

I was wondering if there's a huge difference when choosing between plain yogurt or one that's flavored. So here's a comparison between a few flavors of Chobani Greek yogurt. To see the chart,


These numbers are based on six-ounce containers.



Calories 100 120 140 150
Saturated Fat 0 g 0 g 0 g 0 g
Cholesterol 0 mg 0 mg 0 mg 0 g
Sodium 80 mg 75 mg 65 mg 75 mg
Carbs 7 g 13 g 20 g 20 g
Fiber 0 g 0 g less than 1 g 0 g
Sugars 7 g 16 g 20 g 20 g
Protein 18 g 16 g 14 g 16 g
Ingredients Cultured Pasteurized Nonfat Milk. Cultured Pasteurized Nonfat Milk, Evaporated Cane Juice, Natural Vanilla Flavor. Cultured Pasteurized Nonfat Milk, Blueberries, Evaporated Cane Juice, Locust Bean Gum, Pectin, Natural Flavor. Cultured Pasteurized Nonfat Milk, Clover Honey.

Wow. Plain yogurt is clearly the better option when it comes to sugar. The vanilla, blueberry, and honey flavors have more than twice the amount as the plain. Plain yogurt also contains fewer calories and more protein, so I'll definitely stick to plain.


If you're trying to cut down on sugar, but can't stomach the sour taste of plain yogurt, mix in fresh, frozen, or dried fruit. It not only offers added fiber, but it will sweeten your yogurt naturally, unlike the flavored yogurts that contain evaporated cane juice. Tell me, will this info make you choose plain over flavored yogurts?

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