Yogurt Substitution Guide

1 Tbsp.
Calories
Regular Mayonnaise*
Light Mayonnaise*
Regular Sour Cream
Light Sour Cream*
Regular Cream Cheese
Light Cream Cheese
Heavy Cream
Light Cream
Half n' Half
Butter (Unsalted)
Margarine
Vegetable Oil
Stonyfield Fat Free Plain Yogurt
Stonyfield Low Fat Plain Yogurt
Stonyfield Whole Milk Plain Yogurt
Oikos Plain Greek Yogurt
Oikos Vanilla Greek Yogurt

96
45
31
19
51
35
51
29
20
102
54
121
7
8
11
8
10

Total Fat
(g)
11
4
3
1
5
2.5
5.5
3
1.5
11.5
6
13.5

2 Tbsp.

Protein
(g)

Calcium
(% DRV)

2%
<1
1%
2%
1%
1%
2%

<1
<1
<1
2
2

< 0.5
0.5
0
0

3%
3%
3%
2%
2%

Calories
193
90
62
38
101
69
103
59
39
204
107
241
14
15
23
15
20

Total Fat
(g)
22
8
6
2.5
10
5
11
6
3.5
23
12
27

Calories
Regular Mayonnaise*
Light Mayonnaise*
Regular Sour Cream
Light Sour Cream*
Regular Cream Cheese
Light Cream Cheese
Heavy Cream
Light Cream
Half n' Half
Butter (Unsalted)
Margarine
Vegetable Oil
Stonyfield Fat Free Plain Yogurt
Stonyfield Low Fat Plain Yogurt
Stonyfield Whole Milk Plain Yogurt
Oikos Plain Greek Yogurt
Oikos Vanilla Greek Yogurt

385
180
123
77
203
139
205
117
79
407
214
482
28
30
45
30
40

3
3
2
6
6

Calcium
(% DRV)

7%
1%
5%
7%
4%
6%
6%
1%
1%
10%
10%
10%
8%
6%

Calories
508
238
162
101
267
183
271
154
104
537
283
636
36
40
59
40
53

Total Fat
(g)
58
22
16
6.5
26.5
14
29
15
9
61
32
72
0
0.5
3
0
0

2/3 Cup
Calories
Regular Mayonnaise*
Light Mayonnaise*
Regular Sour Cream
Light Sour Cream*
Regular Cream Cheese
Light Cream Cheese
Heavy Cream
Light Cream
Half n' Half
Butter (Unsalted)
Margarine
Vegetable Oil
Stonyfield Fat Free Plain Yogurt
Stonyfield Low Fat Plain Yogurt
Stonyfield Whole Milk Plain Yogurt
Oikos Plain Greek Yogurt
Oikos Vanilla Greek Yogurt

1032
482
330
205
543
371
550
314
211
1091
574
1291
74
80
121
80
107

Total Fat
(g)
118
45
32
13.5
54
28
59
31
18.5
123.5
64.5
146
0
1
6
0
0

1
1
1
3
3

Calcium
(% DRV)

3%
1%
2%
3%
2%
3%
3%
1%

5%
5%
5%
4%
3%

Calories
289
135
92
58
152
104
154
88
59
305
161
362
21
23
34
23
30

Total Fat
Calcium
Protein (g) (% DRV)
(g)
33
0%
12.5
0%
9
5%
4
2
1%
15
4%
8
5%
16.5
3%
8.5
4%
5
5%
34.5
1%
18
0%
41
0%
2
8%
< 0.5
2
8%
2
2
8%
0
4
6%
0
4
5%

1/3 Cup

Protein
(g)

0.5
2
0
0

< 0.5
1
0
0

1/4 Cup
Total Fat
(g)
44
16.5
12
5
20
10.5
22
11.5
7
46
24
54.5

3 Tbsp.

Protein
(g)

1/2 Cup

Protein
(g)

4
3
3
8
7

Calcium
(% DRV)

9%
2%
6%
9%
5%
8%
8%
2%
1%
13%
13%
13%
10%
8%

Calories
770
360
246
153
405
277
411
234
158
814
428
964
55
60
90
60
80

Total Fat
Calcium
Protein (g) (% DRV)
(g)
88
33
24
14%
10
5
3%
40.5
10%
21
14%
44
8%
23
12%
14
13%
92
3%
48
1%
109
0
6
20%
1
5
20%
4.5
5
20%
0
12
15%
0
11
13%

3/4 Cup

Protein
(g)

7
7
6
15
15

Calcium
(% DRV)

18%
4%
13%
18%
11%
15%
17%
3%
1%
27%
27%
27%
20%
17%

Calories
1155
540
369
230
608
416
616
351
236
1221
643
1445
83
90
135
90
120

Total Fat
(g)
132
50
36
15
61
32
66
35
21
138
72.5
163.5
0
1.5
7
0
0

1 Cup

Protein
(g)

8
8
7
17
17

Calcium
(% DRV)

20%
4%
14%
20%
12%
17%
19%
4%
2%
30%
30%
30%
23%
19%

Calories
1540
720
492
307
810
554
821
468
315
1628
857
1927
110
120
180
120
160

Total Fat
Calcium
Protein (g) (% DRV)
(g)
176
66.5
48
27%
20
11
5%
81
19%
42
27%
88
16%
46.5
23%
28
25%
184
5%
96.5
2%
218
0
11
40%
2
10
40%
9
9
40%
0
23
30%
0
22
25%

Nutrient values based on data from www.nal.usda.gov/fnic/foodcomp/search/

Based on average of 3 leading brands
Yogurt can be used as a substitute on a 1:1 ratio in most recipes.
For cream cheese, butter and margarine we recommend using yogurt cheese or Oikos as a substitute.

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