Skip to main content
  1. Life
  2. Health & Fitness
  3. Weight Loss & Dieting

Simple Nutrition Swaps: Yogurt

See also

Whether you've been "healthy" this holiday season or not, you're likely focused on kicking off the new year with a healthy slate. Ask a dietitian about their 'must-have' suggestions for a grocery list and you'll get yogurt at least 90% of the time (at least you should!) Yogurt is a powerful food because of its many positive attributes which include:

  • A good source of protein (Most have 9g of protein for a 6oz serving)
  • Contains probiotics (Beneficial to your gut & immune system)
  • A good source of calcium

If you aren't able to consume yogurt on its own, here are some useful tips to incorporate it into a healthy diet because with a simple swap you can help lower the calories and fat of desired recipes without sacrificing taste.


  1. 1 cup sour cream for 1 cup greek yogurt *68% less calories
  2. 1 cup of oil for 3/4 cup greek yogurt *95% less calories
  3. 1 cup of butter for 1/4 cup greek yogurt and 1/2 cup butter *48% less calories
  4. 1 cup of mayonnaise for 1 cup greek yogurt *91% less calories
  5. 1 cup cream cheese for 1 cup greek yogurt *83% less calories
  6. 1 cup buttermilk for 2/3 cup for greek yogurt & 1/4 cup ButterMilk *75% less fat

*Nutrition information referenced from Chobani



  • Name my baby
    Canadian couple allows the Internet to name their baby. See the result
    Name My Baby
  • Prescription drugs
    Americans consume an astonishing 50 percent of the world's prescription drugs
    Prescription Drugs
  • Weight loss
    Health and fitness: How to lose weight and burn extra body fat fast
    Weight Loss
  • Twitter fail
    Twitter fail: NYPD's social media outreach campaign backfires
    Twitter Fail
  • Freelancers
    Tricks of the trade: A new study suggests how freelancers can land more jobs
    Job Tips
  • Bad dog
    Sneaky dog vandalizes car tires for over six months before being caught
    Bad Dog

User login

Log in
Sign in with your email and password. Or reset your password.
Write for us
Interested in becoming an Examiner and sharing your experience and passion? We're always looking for quality writers. Find out more about and apply today!