Reducing sugar cuts weight by 0.80 kg (Te Morenga et al., BMJ 2013). Per 100 g: 95 kcal, 19 g sugar, 4.4 g protein. Flavored yogurt can carry twice the sugar of plain — compare labels.
How should I track Yogurt, fruit variety, nonfat?
Yogurt, fruit variety, nonfat is a good source of calcium. The best way to track Yogurt, fruit variety, nonfat is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
