I really want to go to Greece. The plate smashing, the bright blue waters, the history, and of course, the Greek yogurt. There’s no snack that I find more versatile and delicious. Greek yogurt is more extensively strained than regular yogurt, removing much of the liquid, whey, and lactose, leading to the thicker texture that we all know (and hopefully love). Greek yogurt serves up more protein per ounce than regular yogurt, rendering it a healthful and powerful snack that keeps you fuller for longer.
HOWEVER, when perusing the dairy aisles for a good Greek yogurt, I’ve noticed that there is now A TON of different options. It’s hard to sit in the aisle looking at all the different labels to determine which one is the best, so I went ahead and did it for you!
I researched 3 (of probably the most, at least in my opinion) popular Greek yogurt companies and compared their strawberry non-fat Greek yogurts. I also threw in a new company on the rise, which technically isn’t a Greek yogurt but is considered an Icelandic Skyr (thicker than Greek yogurt, if you can imagine, but very comparable flavor and nutrition-wise).*
*Note: I typically buy the 2% or full fat versions of these yogurts just for taste and mouth-feel purposes, and used 0% fat (or fat free) here in order to make sure I’m comparing apples to apples.
The bottom line: Do you notice how when you take away the flavor and go for the plain yogurt, the sugar drops (the only sugar in plain yogurt is the naturally-occurring lactose, or milk sugar) and the protein shoots up? Of the flavored yogurts, Chobani has the most amount of protein, but also the most amount of sugar, 23 g is NO joke. 1 teaspoon of sugar = about 4g, so just imagine dumping 5 spoonful’s of sugar into the little yogurt container, it’s a lot! Siggi’s has the least amount of sugar with a still impressive amount of protein. The Fage and the Yoplait are pretty much comparable in sugar and protein content.
In my opinion, the best option is to go with the plain Fage (only 10 more calories as the Chobani, but with 3 more grams of protein, which I think outweighs the fact that it has a little bit more sugar considering the serving size for the Fage is 6oz, compared to the Chobani which is 5.3 oz), and dress it up on your own accoutrements, such as real fruit, nuts, granola, berries, and sweeteners like honey. For instance, one of my favorite breakfasts to bring to work is plain Greek yogurt, frozen tropical fruit, and salted roasted cashews with a ½ packet of Splenda. If you must go with a flavored yogurt, buy the Fage or a Chobani “fruit at the bottom” variety where you can control how much of the fruit/sugar mixture you actually mix in, and try to only eat half of the entire flavoring.
So hopefully this helps the next time you’re stuck blocking up the dairy aisle with a blank stare on your face (we’ve all been there, right? No? Just me? OK then). Happy eating!