Yoplait Yogurt Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
33–51
reported range
Glycemic load
8
Low GL
This food's glycemic index is 33–51, which is Low GI.
Yoplait's GI depends heavily on the specific product. Plain or lightly sweetened varieties are a moderate GI option with protein from dairy that helps moderate the blood sugar response. Heavily sweetened flavored cups (Original, Whips) have more added sugar and a higher effective GI. This is general nutrition information, not medical advice — people with diabetes should check labels and discuss choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Yoplait Original (6 oz, strawberry) contains approximately 19 g of total sugar — about 4 teaspoons — per container.
Dairy yogurt protein helps moderate the blood glucose response compared to non-protein carbohydrate sources with similar sugar content.
Choosing yogurts with less than 10 g of added sugar per serving is recommended as part of a balanced eating pattern for blood sugar management.
What's actually inside
Per 100 g, with your typical serving noted as 1 container (170 g / 6 oz), typical Yoplait Original. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
26g
Net carbs
25g
total carbs minus fiber
Fiber
0g
slows the glucose rise
- Sugars
- 19g
- Protein
- 5g
- Calories
- 150kcal
Notable nutrients
- Calcium200 mg
- Vitamin D2.5 mcg
- Potassium260 mg
- Phosphorus175 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Moderate choice — varies significantly by product; watch added sugar
Yoplait's GI depends heavily on the specific product. Plain or lightly sweetened varieties are a moderate GI option with protein from dairy that helps moderate the blood sugar response. Heavily sweetened flavored cups (Original, Whips) have more added sugar and a higher effective GI. This is general nutrition information, not medical advice — people with diabetes should check labels and discuss choices with their care team.
Portion guidance
A standard 6 oz Yoplait Original has about 19 g of added sugar — roughly equivalent to 4 teaspoons. Choosing Yoplait Light (lower sugar) or Yoplait Greek 100 (higher protein, less sugar) lowers both GI and glycemic load substantially. Pairing even a sweetened yogurt with nuts or seeds blunts the glucose response of the snack.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Choosing plain or unsweetened yogurt vs. flavored
Lowers the spikePlain yogurt has only the natural lactose of milk, giving a GI around 33–36. Sweetened fruit-flavored varieties add high-fructose corn syrup or sugar, raising the effective GI and glycemic load meaningfully.
Choosing Yoplait Greek varieties
Lowers the spikeGreek yogurt is strained to remove more whey, increasing protein concentration. Higher protein moderates the blood glucose response and increases satiety compared to regular yogurt.
Adding nuts or chia seeds to yogurt
Lowers the spikeFat and fiber from nuts or seeds slow gastric emptying and blunt the blood sugar spike from the yogurt's sugars.
Eating sweetened yogurt on an empty stomach vs. as part of a meal
Raises GIEating a sweetened yogurt alone produces a faster, higher blood glucose peak than eating it alongside fiber- or fat-containing foods.
Pairing tip
If choosing Yoplait Original or a flavored variety, pair it with a small handful of walnuts or almonds to slow the glucose response. Alternatively, opt for Yoplait Greek plain or low-sugar varieties topped with fresh berries for flavor — berries are low-GI and add fiber.
Why GI numbers vary
GI values for yogurt depend primarily on lactose content and added sugar levels. Plain low-fat yogurt has a GI in the 30s, reflecting mainly lactose. Sweetened fruit-flavored Yoplait Original adds 16–20 g of sugar per container, raising the GI toward the 50s. The range 33–51 reflects the span from plain to sweetened Original varieties. Some flavored Yoplait products with more sugar may exceed 51. Individual metabolism, particularly lactose tolerance, also affects the response.
Not medical advice. This page is general nutrition information about Yoplait. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
It depends on the product. Plain or lower-sugar Yoplait Greek varieties are a moderate GI choice with useful protein and calcium. Sweetened Yoplait Original flavors contain 16–20 g of added sugar per container, which adds up meaningfully in a diabetes eating plan. Checking the nutrition label and choosing lower-sugar options — or pairing sweetened yogurt with protein and fat — is the practical approach. Confirm with your care team.
Yoplait's GI varies by product line. Plain low-fat yogurt has a GI of roughly 33–36, reflecting the natural lactose of milk. Sweetened fruit-flavored Yoplait Original reaches a GI around 47–51. The variation is driven by the amount of added sugar: more sugar means a higher GI and glycemic load.
Yoplait Greek plain or Yoplait Greek 100 (low sugar, higher protein) are the best choices for blood sugar management. Greek-style yogurt has more protein and less sugar than regular yogurt, which moderates the glucose response. Yoplait Original and Whips varieties have the most added sugar and the highest glycemic impact of the product line.
Yes, but moderately, and largely from lactose (natural milk sugar) plus any added sugars. The protein in dairy yogurt helps slow the glucose response compared to other sweet foods. A plain yogurt raises blood sugar gently; a heavily sweetened flavored variety raises it more noticeably — similar to having a light dessert.
Somewhat counterintuitively, full-fat yogurt may produce a slightly lower blood sugar response than low-fat varieties of the same flavor, because fat slows gastric emptying. However, the added sugar content of a flavored product matters far more than the fat level for the glycemic response. A sweetened low-fat yogurt will typically raise blood sugar more than a plain full-fat yogurt.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026