Some yogurts are very high in fat and sugar. Here are some tips to help you in the dairy aisle.
Yogurt Buying Guide
• The first thing you will need to pay attention to is the serving size. A serving of yogurt in Canada’s Food Guide is 175 g, or ¾ cups. Some yogurts come in 100 g individual containers. This guide refers to both of these serving sizes, but you should also be aware that some manufacturers list 125 g, or ½ cup, as a serving.
• Calories – Choose a yogurt that has 1 calorie per gram or less (i.e. 175 calories or less per 175 g, or 100 calories or less per 100 g).
• Fat – Choose a yogurt that has less than 2 g of saturated fat per 175 g serving (or less than 1 g per 100 g serving), and no trans fats.
• Sugar – 175 g of yogurt should have about 12 g of naturally-occurring sugars, while 100 g should have approximately 7 g. Any more than that is added sugar. Choose a yogurt that has less than two teaspoons (10 g) of added sugar per serving (i.e. less than 22 g of total sugar for 175 g serving, or less than 17 g for 100 g serving.)
