All yogurts are not equal

Yogurt can be a good portable snack or meal that fits into the Zone; the cultures are beneficial; and it’s often better tolerated by lactose-sensitive folks than other dairy products. But don’t let the manufacturers’ claims of “health and goodness” lure you into thinking that anything on the yogurt shelf at Safeway is worth putting in your mouth.

What you’re looking for, as always, is a balance of protein, carbs, and fat.

The first rule of thumb is that any flavored yogurt (and, yes, vanilla is a flavor, although usually not as nutritionally evil as the frooted flavors), is going to be a sugarfest and is to be avoided. Yoplait, for example, despite being advertised as a good food for health, fitness, and weight-loss, has less than one block of protein per serving and 3.5 blocks of carb (see table below). That’s virtually an entire meal worth of carbs, just in a container of yogurt, and with very little of the protein you need. (And it’s got some pretty unpleasant ingredients, from sugar and corn-based sweeteners to crushed beetle abdomens.)

Even the “natural” brands (e.g., item 4 in the table below) don’t look so good when they’re fruity. (Though the ingredients list is little less terrifying.)

So, that leaves us with plain. Different brands have their own flavor, texture, and degree of tartness, so some experimentation can help you find one that appeals to your palate most. The nutritional profile varies quite a bit by brand, so you have to read labels. In most cases, it’s pretty good on its own, which makes for a handy snack or meal, but there’s no room for any carb-containing additions or accompaniments.

We’re currently enamored of Fage 2% Greek yogurt. It’s not too tart, supersmooth, and thick and creamy. And, if we can trust the label, it has a very favorable macronutrient profile. With 2.5 blocks of protein and only 1 of carb, there’s room for about a block of blueberries, strawberries, melon, or just about any fresh fruit you like. Mmm…real food.

Brand	Protein grams	Carb grams	Fat grams	P/C/F blocks (to nearst 1/2)	Ingredients
Fage 2%, plain	17	8	4	2.5 / 1 / 2.5	skimmed milk cream yogurt cultures
Nancy's lowfat, plain organic	11	16	3	1.5 / 2 / 2	milk milk powder yogurt cultures
Mountain High lowfat, plain	11	18	2.5	1.5 / 2 / 1.5	milk pectin yogurt cultures
Nancy's lowfat, strawberry	10	26	2.5	1.5 / 3 / 2	milk nonfat dry milk strawberries honey guar gum carageenan yogurt cultures
Yoplait, strawberry	5	33	1.5	.5 / 3.5 / 1	milk sugar modified corn starch high fructose corn syrup whey protein concentrate gelatin citric acid tricalcium phosphate natural flavor pectin colored with carmine vitamin A acetate vitamin D3