According to fitness and diet coach Ben Cohn, "sugar free" yogurt is a bit of a misnomer. Although these products have no added sugar, the milk and fruit contain lactose and fructose, both sugar carbohydrates. Despite carrying these natural sugars, unsweetened yogurt can still be a diet-healthy alternative to sweetened yogurt.
Serving Size and Calories
The USDA identifies one serving of unsweetened yogurt as a single 8 oz. container. One container delivers 238 calories. Twenty-eight of these calories come from fat, 47 from protein and 163 from carbohydrates.
Carbohydrates
One carton of unsweetened yogurt contains 42.2g of total carbohydrates. Most are healthy complex carbohydrates. However, 6.6g are simple sugars-lactose and fructose primarily. According to Walter Willett in "Eat, Drink and Be Healthy," simple sugars cause peaks and valleys in your blood sugar levels. This can be hard on your pancreas and lead to hunger cravings as your blood sugar levels drop.
Fats
One carton of unsweetened yogurt contains 3.2g of fat, of which 2.1g are unhealthy saturated fats. Willett reports that the ratio of unhealthy saturated fats to healthy unsaturated fats is the key point in the fat profile of any food. Unsweetened yogurt contains just 1g of unsaturated fats, less than half of its saturated fat content.
Protein
One serving of unsweetened yogurt contains 11g of protein; about 22 percent of the USDA recommended daily allowance. Coming from milk, this is a complete protein. Like other animal proteins, it contains all the amino acids your body requires but can't manufacture for itself.
Vitamin Content
One serving of unsweetened yogurt delivers 24 percent of your daily riboflavin, 20 percent each of your Vitamins A and B-12, and 6 percent each of your thiamine and folate. It also contains between 1 and 5 percent of your vitamins C, E, K, B-1, B-3 and B-6.
Mineral Content
A serving of unsweetened yogurt contains 35 percent of your recommended daily calcium, 30 percent of your phosphorus, 13 percent of your potassium and 12 percent of your zinc. It carries between 1 and 10 percent of your iron, magnesium, copper and manganese. This comes at the cost of 123mg of sodium per serving, about 5 percent of your daily allowance.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- "National Nutrient Database for Standard Reference," US Department of Agriculture; 2009
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006
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