Daily Tip 9: Greek Yogurt as a Sweet Treat

Greek yogurt can be a high Calorie, sugar-laden diet breaker disguised as a healthy treat or a high protein, high calcium fat burner depending on what kind you choose. Have you ever read the food label of Greek Yogurt? You probably knew that Greek yogurt is packed with protein, but do you pay attention to the fat or sugar? One small container (5.3 oz) of plain Greek yogurts has about 7 g of sugar, which come naturally from the sugar in milk. An 8 oz serving of plain Greek yogurt should have about 9 g of sugar. No need to try to avoid this natural sugar, but you should choose Greek yogurt with less sugar added to it.

I recommend always reading the food label and choosing non-fat Greek yogurt with as little added sugar as possible if you choose flavored Greek yogurts (it is the most Nutrient Dense this way). Or better yet, buy the plain, non-fat Greek yogurt and flavor it yourself! Plain Greek yogurt is more versatile too!  At the end of this article, I will give you some ideas for a tasty flavored Greek yogurt without the added sugars!

You can see how much added sugar is in your individual container of Greek yogurt by taking the grams of sugar in your Greek yogurt subtracted by the seven grams of naturally occurring sugar. For example:

Chobani Vanilla Greek Yogurt vs Plain Greek Yogurt (individual containers)

16 g sugar – 7 g sugar = 9 grams of added sugar

You also have to be aware of the fat content of the yogurt. Some of the higher-fat Greek yogurts can really pack in the Calories so be careful. Non-Fat Greek yogurt still has a really creamy and thick texture, so choosing the non-fat version still tastes great.Who knew something that can be used to replace sour cream or be made in to a healthy ranch dip could make a sweet treat too!

Ways to Flavor Non-fat, Plain Greek Yogurt

  • Lemon juice and Splenda
  • Fresh fruit
  • Put sliced strawberries in a pan on medium heat, add couple packets of Splenda, and cook until it’s like a yummy strawberry “sauce.” Then put it in the fridge and use it as a topping.
  • PB2 or peanut flour with a little Splenda/Salt to taste
  • A dash of almond or vanilla extract with Splenda
  • Try any combination of these

greek yogurt

8 thoughts on “Daily Tip 9: Greek Yogurt as a Sweet Treat

    • I think you are right that Greek yogurt is a bit of a fad food with a lot of hype behind it, but it really is a healthy food that would make a good staple to many diets. Splenda is Generally Recognized As Safe according to the FDA. There is no research to suggest otherwise at this time and plenty of research to support it’s safety in amounts that aren’t ridiculous. In fact, more research proves Splenda’s safety than Stevia extract’s, but just because it has been around longer. The issue of whether or not certain sweeteners may cause you to eat more later in the day is an entirely different topic that I haven’t yet researched so I can’t comment on that aspect of it at this time.


  1. You are so sweet. Thank you David for replying. I wanted to know if new research had been done. After reading my comment above, I should have clarified that if patients wanted to use Splenda for diabetic or weight loss purposes, I would rather see them use stevia or xylitol. I don’t use either or Splenda, I use real sugar – just use less of it.

    The reason I asked was that as a twenty year certified nutritional counselor, I worked for several doctors, specializing in Diabetic care and I’ve had concerns. At a class I taught, a patient asked me about Splenda. It was new at that time so I tried it. I experienced so many side effects (rapid heart beat, dizziness, stomach pains, throbbing headache!) Thinking I might have just caught something from a patient, I tried it again and still had horrible side effects as did several of my patients. I was given a sample of 5 hour Energy at a trade show recently and experienced the same symptoms – sure enough it contained Splenda. Sadly I am very skeptical of this item. What I eventually discovered from the internet was scary. And by the way – physiology absolutely affects how artificial sugars control appetite. Thank you. I appreciated your reply. You are going to be a wonderful dietitian!


    • Thank you, you are too kind 🙂 There is no evidence for a broad recommendation any of those sweeteners over the others really (except maybe the erythritol is good for preventing dental caries). I have never head of anyone getting those symptoms from Splenda before, even in large amounts. So this is news to me… Are you caffeine sensitive? It may be possible that what you were eating along with the Splenda could have been causing the symptoms – caffeine in coffee or 5 hour energy with Splenda added. Interesting. What did you find looking into it? I’ll try to look into it in the future and write an article about it.


      • Nope, I am probably one of the healthiest older ladies you will ever meet, still a size 2 or 4. 🙂 I’m not allergic to anything but possibly ragweed. And not caffeine sensitive, keeping my bones – only two cups of coffee each morning and never colas, preferring red wine. (I wasn’t the only one who had these symptoms, so did a couple of my patients) Thanks for researching this for us.


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  3. I eat Greek yogurt almost daily, usually the fruit or honey flavored ones. I’m going to pay closer attention to the label from now on. I usually throw them in a blender with a frozen banana, so I could probably switch to the plain flavor. I do love the strawberry sauce idea as well!


    • Yes a frozen banana is a great idea too! Plain Greek yogurt has a bit of a sour/tangy taste to it so if it’s still sour with just the banana try adding just a little Splenda or other no calorie sweetener.


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