Reducing sugar cuts 0.80 kg weight (Te Morenga et al., BMJ 2013). Per 100 g: 71 kcal, 9.1 g protein, 7.6 g sugar. Compare plain vs flavored — the sugar difference can double the calories.
How should I track Yogurt, Greek, nonfat, vanilla, Chobani?
The best way to track Yogurt, Greek, nonfat, vanilla, Chobani 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.
