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What to Eat with Diabetes: Best Yogurts

What are the best yogurts for people with diabetes? Try one of our yogurt winners or finalists that are dietitian-approved and taste-tested. We conducted blind taste panels with more than 100 people, including people with diabetes, and named the top-rated yogurts the winners of our Diabetic Living What to Eat contest.  

 

Please note that product information, packaging, and availability may have changed since our story first appeared. 

Taste-Tested and Diabetes-Friendly

The search for the best yogurt for you (that also tastes good) just got easier. Here are our taste-tested, top-rated best yogurts for people with diabetes. Also, get tips on easy and delicious yogurt toppers for the perfect snack or light dessert.

FREE Yogurt Topper Ideas

Through a series of dietitian approvals for nutritional requirements and taste tests with more than 100 people, including people with diabetes, we narrowed hundreds of qualifying yogurts down to seven winners and 14 tasty Diabetic Living What to Eat™ finalists. Pick up a carton today to add a healthful snack option to your day!
 

Nutritional Guidelines

Every yogurt tested had to meet these health requirements per 5- to 6-ounce carton:  

- 140 calories or less

- 2 g total fat or less

- 1 g saturated fat or less

- 25 g carbohydrate or less

- 25 g sugars or less

- 120 mg sodium or less

- At least 5 g protein

The Best Fat-Free Vanilla Yogurts

The runners up are ...

365 Organic Vanilla Fat Free Yogurt (Whole Foods brand)
Per 6-ounce carton: 130 cal., 0 g total fat, <5 mg chol., 105 mg sodium, 25 g carb. (0 g fiber, 25 g sugars), 7 g pro.

Dannon Light & Fit Nonfat Vanilla Yogurt
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 75 mg sodium, 16 g carb. (0 g fiber, 11 g sugars), 5 g pro.

 

And the winner of the Fat-Free Vanilla Yogurt category is ...

Yoplait Light Very Vanilla Yogurt
Per 6-ounce carton: 90 cal., 0 g total fat, <5 mg chol., 80 mg sodium, 16 g carb. (0 g fiber, 10 g sugars), 5 g pro.

The Best Fat-Free Strawberry Yogurts

The runners up are ...

Dannon Light & Fit Nonfat Strawberry Yogurt
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 80 mg sodium, 16 g carb. (0 g fiber, 11 g sugars), 5 g pro.

Yoplait Light Strawberry Yogurt
Per 6-ounce carton: 90 cal., 0 g total fat, <5 mg chol., 80 mg sodium, 16 g carb. (0 g fiber, 10 g sugars), 5 g pro.

 

And the winner of the Fat-Free Strawberry Yogurt category is ...

Great Value Light Nonfat Strawberry Yogurt (Walmart brand)
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 75 mg sodium, 15 g carb. (0 g fiber, 11 g sugars), 5 g pro.

The Best Fat-Free Blueberry Yogurts

The runners up are ...

Yoplait Light Blueberry Patch Yogurt
Per 6-ounce carton: 90 cal., 0 g total fat, <5 mg chol., 80 mg sodium, 16 g carb. (0 g fiber, 10 g sugars), 5 g pro.

Stonyfield Organic Fruit on the Bottom Blueberry Fat Free Yogurt
Per 6-ounce carton: 120 cal., 0 g total fat, <5 mg chol., 120 mg sodium, 22 g carb. (<1 g fiber, 21 g sugars), 6 g pro.

 

And the winner of the Fat-Free Blueberry Yogurt category is ...

Dannon Light & Fit Nonfat Blueberry Yogurt
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 75 mg sodium, 16 g carb. (0 g fiber, 11 g sugars), 5 g pro. 

The Best Fat-Free Plain Greek Yogurts

The runners up are ...

Dannon Oikos Plain Greek Nonfat Yogurt
Per 5.3-ounce carton: 80 cal., 0 g total fat, 10 mg chol., 50 mg sodium, 6 g carb. (0 g fiber, 6 g sugars), 15 g pro.

Trader Joe’s Organic Greek Style Nonfat Plain Yogurt
Per 5.3-ounce carton: 90 cal., 0 g total fat, 10 mg chol., 55 mg sodium, 7 g carb. (0 g fiber, 5 g sugars), 15 g pro.

 

And the winner of the Fat-Free Plain Greek Yogurt category is ...

Yoplait Greek 2x Protein Plain Yogurt
Per 6-ounce carton: 120 cal., 0 g total fat, 10 mg chol., 115 mg sodium, 13 g carb. (0 g fiber, 8 g sugars), 15 g pro.

The Best Fat-Free Strawberry Greek Yogurts

The runners up are ...

Great Value Greek Nonfat Yogurt (Walmart brand)
Per 6-ounce carton: 140 cal., 0 g total fat, 5 mg chol., 75 mg sodium, 22 g carb. (0 g fiber, 20 g sugars), 14 g pro.

Dannon Activia Greek Nonfat Strawberry Patch Yogurt
Per 5.3-ounce carton: 130 cal., 0 g total fat, <5 mg chol., 55 mg sodium, 19 g carb. (0 g fiber, 18 g sugars), 12 g pro.

And the winner of the Fat-Free Strawberry Greek Yogurt category is ...

Dannon Light & Fit Greek 2x Protein Nonfat Strawberry Yogurt
Per 5.3-ounce carton: 80 cal., 0 g total fat, 10 mg chol., 55 mg sodium, 8 g carb. (0 g fiber, 6 g sugars), 12 g pro.

The Best Fat-Free Vanilla Greek Yogurts

The runners up are ...

Trader Joe’s Organic Greek Style Nonfat Vanilla Yogurt
Per 5.3-ounce carton: 130 cal., 0 g total fat, 5 mg chol., 45 mg sodium, 20 g carb. (0 g fiber, 17 g sugars), 12 g pro.

Dannon Oikos Greek Nonfat Vanilla Yogurt
Per 5.3-ounce carton: 120 cal., 0 g total fat, 5 mg chol., 45 mg sodium, 19 g carb. (0 g fiber, 18 g sugars), 12 g pro.

 

And the winner of the Fat-Free Vanilla Greek Yogurt category is ...

Dannon Light & Fit Greek 2x Protein Nonfat Vanilla Yogurt
Per 5.3-ounce carton:
80 cal., 0 g total fat, 10 mg chol., 50 mg sodium, 9 g carb. (0 g fiber, 7 g sugars), 12 g pro. 

The Best Fat-Free Blueberry Greek Yogurts

The runners up are ...

Voskos 2x Protein 0% Fat Wild Blueberry Greek Yogurt
Per 5.3-ounce carton: 120 cal., 0 g total fat, 10 mg chol., 55 mg sodium, 16 g carb. (0 g fiber, 14 g sugars), 13 g pro.

Dannon Oikos Fruit on the Bottom Greek Nonfat Blueberry Yogurt
Per 5.3-ounce carton: 130 cal., 0 g total fat, 5 mg chol., 50 mg sodium, 20 g carb. (0 g fiber, 19 g sugars), 12 g pro.

And the winner of the Fat-Free Blueberry Greek Yogurt category is ...

Dannon Activia Greek Nonfat Garden Blueberry Yogurt
Per 5.3-ounce carton: 130 cal., 0 g total fat, <5 mg chol., 50 mg sodium, 20 g carb. (<1 g fiber, 18 g sugars), 12 g pro. 

Healthy Yogurt Topper: Toasted Coconut

1 tablespoon of toasted unsweetened shredded coconut

Add a tropical touch and some sweet crunch to your next carton of yogurt. A sprinkling of 1 tablespoon of toasted unsweetened shredded coconut adds about 35 calories and 1 gram of carb to your yogurt.

To toast coconut, place the flakes in a skillet over medium heat, stirring frequently, until the flakes are mostly golden brown, about 45 seconds.

Healthy Yogurt Topper: Graham Cracker Crumbs

1 tablespoon of graham cracker crumbs

Make your yogurt snack taste just like pudding pie! It’s as easy as topping a carton of yogurt with 1 tablespoon of graham cracker crumbs. This topper will add about 23 calories and 4 grams of carb to your yogurt. 

 

 

 

Healthy Yogurt Topper: Light Whipped Topping

1 tablespoon of light whipped dessert topping

The easiest way to turn your yogurt into a light dessert is to top it with 1 tablespoon of light whipped dessert topping. This topper will add about 10 calories and 2 grams of carb to your yogurt. 

 

 

 

Healthy Yogurt Topper: Low-Fat Granola

1 tablespoon of low-fat granola

Granola and yogurt go together like peanut butter and jelly. Add this crunchy topper for a filling dose of fiber. A 1-tablespoon scoop of low-fat granola will add about 22 calories and 4 grams of carb to your yogurt. 

 

 

 

Healthy Yogurt Topper: Fresh Blueberries

1 tablespoon of fresh blueberries

Fresh berries up the nutrition in your yogurt snack by supplying antioxidants and fiber. A 1-tablespoon topper of fresh blueberries will add about 5 calories and 1 gram of carb to your yogurt. 

 

 

 

Healthy Yogurt Topper: Toasted Almonds

1 tablespoon of toasted sliced almonds

Nutty, toasty flavor is the perfect complement to smooth yogurt. A 1-tablespoon sprinkle of toasted almonds will add about 40 calories and 1 gram of carb to your yogurt.

To toast almonds, place the sliced almonds in a skillet over medium heat, stirring frequently, until the almonds are mostly golden brown, about 1 minute.

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