Chobani vanilla Greek yogurt mixed berry contains 16g of sugar per 5.3oz container. The sugar content comes from both naturally occurring lactose in the yogurt as well as added sugar in the fruit mix-in. Greek yogurt tends to be higher in protein and lower in sugar compared to regular yogurt.
Yogurt can be a healthy addition to your diet, providing protein, calcium, probiotics and other nutrients. However, some yogurts also contain a lot of added sugar, which can counteract the potential health benefits. Understanding how much sugar is in your yogurt can help guide you to healthier choices.
Chobani is a popular brand of Greek yogurt made by straining regular yogurt to remove excess whey, which results in a thicker, creamier texture. Chobani’s vanilla Greek yogurt mixed berry flavor combines creamy vanilla low-fat yogurt with a fruit mix-in containing strawberries, blueberries, raspberries and blackberries.
According to the nutrition label, a 5.3oz container of Chobani vanilla Greek yogurt mixed berry contains 16g of total sugars. To put this in perspective:
– The American Heart Association recommends limiting added sugar intake to no more than 25g per day for women and 36g per day for men. So at 16g per serving, Chobani vanilla Greek yogurt mixed berry contains a significant portion of the recommended daily limit.
– The World Health Organization recommends limiting added sugars to less than 10% of total daily calories. For a 2000 calorie diet, this would equal about 50g of added sugars per day maximum.
So is all the sugar naturally occurring or added? Let’s take a closer look:
Sugar from Lactose
Lactose is the naturally occurring sugar found in dairy products like milk and yogurt. Since Greek yogurt is made by straining away the whey, it retains more of the naturally occurring milk sugars resulting in a higher lactose content compared to regular yogurt.
A 5.3oz serving of plain Greek yogurt typically provides around 7-10g of lactose sugars. Therefore, even plain Chobani Greek yogurt likely contains 7-10g lactose per serving.
The Chobani vanilla Greek yogurt also contains non-fat milk, cream, evaporated cane sugar, vegetable juice concentrate and a fruit mix-in containing strawberries, blueberries, raspberries, blackberries, and fruit pectin. The sweeteners and fruit additions contribute additional sugars on top of the lactose.
Since the total sugar content is 16g per serving, and 7-10g likely comes from lactose, that means there are likely 6-9g of added sugars from the sweeteners, fruit, and juices.
So in summary, the 16g total sugars per serving is a combination of:
– 7-10g naturally occurring lactose
– 6-9g added sugars from sweeteners, fruits, juices
This added sugar content is a significant portion of the daily recommended limit for added sugars, so consumers would need to account for these extra sugars if enjoying Chobani vanilla Greek yogurt mixed berry.
Greek Yogurt Sugar Content Compared to Regular Yogurt
How does the sugar content of Chobani’s vanilla Greek yogurt mixed berry compare to regular (non-Greek) yogurts?
In general, Greek yogurts are higher in protein and lower in sugar compared to regular yogurts. This is because the straining process to make Greek yogurt removes some of the naturally occurring milk sugars.
For example, a 6oz serving of Yoplait vanilla yogurt contains 19g total sugars compared to 16g in Chobani. And a 6oz serving of Dannon Fruit on the Bottom Strawberry yogurt contains 24g total sugars compared to 16g in the Chobani.
So while Chobani’s Greek yogurt isn’t low in sugar by any means, it does contain 3-8g less sugar per serving compared to regular yogurts with fruit mix-ins. The higher protein content and lower lactose content can make Greek yogurt a better choice for those monitoring their sugar intake.
Tips for Choosing Lower Sugar Greek Yogurt
When choosing among the many Greek yogurt options, here are some tips for picking ones lower in sugar:
– **Choose plain** – Plain Greek yogurt with no fruit or flavorings will contain the lowest amount of naturally occurring and added sugars. Add your own fresh fruit to plain yogurt for extra flavor and fiber.
– **Avoid “low-fat”** – Low-fat yogurts often have extra sugar added to enhance flavor. Stick to full-fat or non-fat plain varieties.
– **Watch out for “organic” claims** – Organic varieties are not necessarily lower in sugar. Focus on the total sugars number.
– **Compare brands** – Sugar content can vary significantly brand to brand. Compare nutrition labels and choose the brand with the lowest sugar per serving.
– **Buy plain yogurt in big tubs** – The large tubs of plain Greek yogurt tend to contain a bit less sugar per serving compared to the individual servings.
– **Sample less sweet flavors** – Yogurts flavored with cocoa or spices instead of fruits and sweets tend to be lower in added sugars.
With a little label reading and comparison shopping, you can definitely find Greek yogurts with less sugar than the Chobani mixed berry. Every little bit helps when trying to limit your daily added sugar intake.
Health Impact of Yogurt Sugars
So what’s the health impact of the 16g sugars in Chobani vanilla Greek yogurt mixed berry?
On one hand, yogurt can offer some nutritional benefits:
– **Protein** – Greek yogurt is an excellent source of protein. The Chobani yogurt provides 12g protein per serving.
– **Calcium** – Yogurt is one of the best sources of calcium and vitamin D for strong bones. Each serving of Chobani yogurt contains 10% DV for calcium.
– **Probiotics** – The live cultures in yogurt provide probiotics linked to improved digestive and immune function.
However, the 16g total sugars (6-9g added) may counteract some of these benefits:
– **Blood sugar spikes** – The added sugars can spike blood glucose and insulin levels, especially if consuming yogurt by itself without protein, fat or fiber.
– **Weight gain** – Frequent consumption of added sugars is linked to excess calorie intake, weight gain, and obesity risk.
– **Inflammation** – Added sugar intake is tied to increased inflammation and oxidative stress in the body.
– **Diabetes risk** – Higher intakes of added sugar are associated with greater risk for type 2 diabetes.
So while the yogurt offers nutritional benefits, the high added sugar content can detract from these positives. Consumers would ideally want to choose yogurts lower in added sugars to get the most health benefits.
To summarize key points:
– Chobani vanilla Greek yogurt mixed berry contains 16g total sugar per 5.3oz serving
– Approximately 7-10g comes from naturally occurring lactose in the yogurt
– The other 6-9g is added sugars from sweeteners, fruit juices and fruit mix-in
– Greek yogurts are slightly lower in sugar compared to regular yogurts
– Choosing plain Greek yogurt allows you to avoid added sugars
– While yogurt provides benefits like protein and probiotics, high sugar content can counteract the positives
When choosing yogurts, your healthiest options will be plain Greek varieties lowest in added sugars. But even flavored Greek yogurts like Chobani Vanilla have slightly less sugar than regular yogurts. Being aware of your total and added sugar consumption from yogurt can help guide you to healthier choices.