The best foods for your diet contain essential nutrients and are low in unhealthy ingredients, such as sodium and added sugar. When choosing between cookies and yogurt, consider what each food contributes to your diet. Yogurt tends to be the healthier choice, but with both foods, the ingredients matter. Some cookies are made with healthy ingredients, while some yogurt brands feature more fat and sugary additions like chocolate chips.
Weight Control
Overall, yogurt makes a better choice when you are monitoring your calorie intake. One cup of plain nonfat yogurt has about 130 calories, while one 10 g chocolate chip or oatmeal raisin cookie has about 60 calories. Many store-bought cookie brands indicate three cookies per serving, for 180 calories. You tend to feel full after you eat a certain volume of food, rather than after eating a certain number of calories. This means that you are likely to get full on fewer calories when you eat yogurt compared to cookies.
Protein and Fat
Yogurt contains high-quality protein, while a cookie may have very little of this filling nutrient. Homemade cookies made with butter and eggs are high in cholesterol-raising saturated fat and cholesterol. Packaged cookies may contain partially hydrogenated oils with trans fats, which are even worse. Choose low-fat or fat-free yogurt, because full-fat dairy products are also high in saturated fat.
Nutrients
Yogurt's nutrient content is superior to those of most cookies. Yogurt is a natural source of calcium, and fortified yogurt has vitamin D. These nutrients contribute to strong bones, but many Americans may not get enough of them. Cookies made with refined flour may not be very nutritious, but you can make them healthier by using whole wheat flour and oats to increase the dietary fiber. Add flax for some heart-healthy omega-3 fats, nuts for vitamin E and dried fruit for dietary fiber.
Carbohydrates and Sugars
Yogurt, unlike cookies, is nutrient-dense. Most yogurt does not have empty calories from starches, added sugars and saturated fats, but read the ingredient label to be sure. Flavored yogurt sweetened with sugar or sugary ingredients has more calories and sugars than plain or artificially sweetened flavored yogurt. The only sugars in yogurt are from lactose, a natural sugar in milk. Yogurt fits better into a low-carbohydrate or low-sugar diet than cookies.
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