Yogurt/Yogurt Substitutes (Perishable): Nutrition Facts and Calories

This category includes perishable dairy yogurts and plant-based yogurt substitutes, such as those made from almond, soy, oat, or coconut. These products offer various textures and flavors, often enjoyed as snacks or as part of a meal. When choosing, the Nutrition Facts label provides helpful information to guide your selections. Pay attention to "Added Sugars." The 2025-2030 Dietary Guidelines for Americans suggest limiting added sugars, recommending no amount, with a practical limit of at most 10 grams per meal. Also, check "Saturated Fat"; the DGA advises keeping intake under 10% of daily calories. The "Sodium" content can be compared to the FDA Daily Value of 2,300 milligrams. Look for protein, calcium, and vitamin D, as these nutrients are often found in yogurt and fortified substitutes. The ingredient list can also show if a product contains live and active cultures. All values are shown per 100 g so products can be compared.