How to Count Carbs in 10 Common Foods
1 cup of light or plain yogurt = 15 grams or 1 serving
Yogurt is a great, healthy choice, as long as you go the nonfat route.
Flavored yogurt is frequently full of sugar, so check the carb content. You may want to skip it and make your own by adding chopped-up fruit and nuts to plain, nonfat yogurt (which is also likely to be less expensive if you buy a quart-size tub).