Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Credit: Getty Images. EatingWell design.
Key Points
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Strained (Greek-style) yogurt is high in protein and helps keep blood sugar steady.
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Choose plain, unsweetened varieties to limit added sugar and support stable energy.
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Pair it with fruit, nuts and seeds for a well-rounded, filling snack.
Snacking makes up about one-fifth of the calories in the average American diet, with most adults enjoying one to three snacks a day. But not all snacks are created equal. While some less nutrient-dense snacks—like candy, chips and cookies—get a bad rap, many snacks can actually be nutritious. The right pairings that include protein, fiber and healthy fats can stabilize blood sugar, keep energy levels steady and support long-term health.
To separate the snacks worth reaching for from the ones best left on the shelf, we turned to Yoon Kook Kim, M.D., an endocrinologist at University of Maryland St. Joseph Medical Center. “Anything you enjoy that is not predominantly made out of simple carbohydrates is a good choice,” he shares. He recommends snacks that combine protein, fiber and healthy fats while keeping carbohydrates moderate.
So, if you’re standing in the grocery store wondering what snack to buy, Kim suggests strained (Greek-style) yogurt.
Strained (Greek-Style) Yogurt Health Benefits
High in Protein
Protein-rich snacks help keep you full longer, which can reduce mindless snacking by keeping blood sugar steady. Studies show foods containing protein can positively influence blood sugar control, thanks to their slower digestion. Strained (Greek-style) yogurt is an excellent protein choice, offering up to 25 grams per cup. It’s also a complete protein, providing all the essential amino acids your body needs to function at its best.
Registered dietitian Shelley Ball, M.D.A, RDN, LDN, points out another benefit: it’s not a “naked carb.” She explains, “Naked carbs are carbohydrates that aren’t paired with fiber or protein, which can spike blood sugar and lead to crashes a few hours later. Greek yogurt on its own provides protein, and when you add berries or nuts and seeds, you also get fiber, which slows the release of sugar into your bloodstream. The protein keeps you fuller longer, helping prevent additional snack cravings.”
Lower in Carbohydrates
With just 9 grams of total carbohydrates per cup, strained (Greek-style) yogurt is a lower-carbohydrate option, meaning it’s less likely to cause a dramatic rise in blood sugar. The carbohydrates present in plain yogurt are naturally occurring sugars, primarily lactose.
That said, it’s important to choose plain, unsweetened yogurt to keep added sugars low. Fruit-flavored or indulgent varieties—like chocolate, caramel or honey—often contain significant added sugars. Depending on the protein content and sugar content of your chosen brand, these options may affect blood sugar differently, reducing the stabilizing benefits you’d get from a no-added-sugar choice.
A Source of Probiotics
Ball also recommends strained (Greek-style) yogurt for its probiotics, which are live microorganisms that provide health benefits when consumed in adequate amounts. Specifically, a balanced gut microbiome produces byproducts known as short-chain fatty acids (SCFAs), which may reduce inflammation, improve insulin sensitivity and promote better blood sugar control.
When shopping, choose products with the “Live & Active Cultures” seal, as this indicates they contain a meaningful amount of probiotics.
Strained (Greek-Style) Yogurt Nutrition
For a blood sugar–friendly snack, nonfat plain strained (Greek-style) yogurt is an excellent choice.
Nutrition for Strained (Greek-style) Yogurt, Nonfat Plain (1 cup):
Calories: 145
Total Fat: 1 g
Carbohydrates: 9 g
Total Sugars: 8 g
Added Sugars: 0 g
Dietary Fiber: 0 g
Protein: 25 g
This combination of high protein, low carbohydrates and no added sugars makes it ideal for steady blood sugar and appetite control.
Ways to Enjoy Strained (Greek-Style) Yogurt
You can certainly enjoy strained (Greek-style) yogurt straight from a single-serving container, but these ideas add extra nutrition and flavor:
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Build a Parfait. Pair yogurt with crushed nuts, seeds and berries. This combo provides protein, fiber and healthy fats—all of which support better blood sugar. In fact, it’s one of Kim’s favorite snack options.
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Make a Smoothie. Step aside protein powder—strained (Greek-style) yogurt works just as well and is budget-friendly. Ball recommends blending it with frozen fruit, spinach and a splash of milk for a nutrient-rich, grab-and-go drink.
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Use It in a Dip. Strained (Greek-style) is versatile in both sweet and savory dishes. Try making a homemade high-protein ranch dip and serve it with veggies like carrots and cucumber for a satisfying snack.
Our Expert Take
Smart snacking can play a big role in keeping blood sugar balanced—but it doesn’t have to be boring or bland. Health experts recommend keeping a few nutrient-dense staples on hand for easy, satisfying snacks throughout the week, and strained (Greek-style) yogurt is a standout choice. Its versatility, convenience and impressive nutrition profile make it easy to enjoy in a variety of ways.
Kim encourages patients to think outside the box: “By being open to new options and making creative choices at the grocery store, you can enjoy snacks that taste great while still supporting steady blood sugar.”
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