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Simple Nutrition Swaps: Yogurt

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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



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