Healthy Swaps: Yogurt

Snacking in between meals is a part of everyday life. The challenge lies in distinguishing the healthy snacks from the healthy-looking snacks. When it comes to the latter, I’ve found that yogurt can be one the most confusing options out there.

On the surface, yogurt seems like the perfect snack, however, many companies add sugar in the place of fat so that they can say they have a zero fat yogurt that taste good. To illustrate the point, we’ll compare two yogurts.  

Fage Total 0% Plain – 100 calories, 18g protein, 7g carbs, 0g fat in a 6 oz. serving


Yoplait Light Very Vanilla – 90 calories, 5g protein, 16g carbs, 0g fat in a 6 oz. serving

At first glance, you might assume the Yoplait is healthier because it’s lower in calories per serving. But there is more to our food than calories. Since both of these are zero fat products, we’ll look at the protein and carb counts in each to get a better understanding of which is truly the better option.

Protein: The vital building blocks for muscle growth. If you’re exercising, you’re breaking down muscle, which means you need adequate protein in your diet to help build that muscle back up. The Fage has more than 3x the protein per serving than the Yoplait.

Carbs: When you hear carbs, think energy. Your body breaks these down for energy use before turning to proteins and fats. As you can see, there are more than 2x the carbs in the Yoplait than in the Fage. Unfortunately, those carbs are refined sugars that they added to bump up the taste.

So the conclusion we reach here is that even though the Fage has more calories per serving, it’s the better choice for you overall. In fact, even if you added a bit of honey to improve the taste of the Fage, you would still be looking at a better snack (if you really want to amp it up, I suggest adding some ground cinnamon too!).

If you have any questions or comments, don’t hesitate to comment below or email me directly.

Nick Brennan

Founder & CEO

Unbeaten Fitness