Why kids shouldn’t eat added sugar before they turn 2, according to a nutritional epidemiologist

– Share of respondents who eliminated it from their diet: 6.5%

Yogurt is typically marketed as a healthy food, which can make the amount of sugar it contains surprising for many. One study conducted in the U.K. found that, on average, yogurts have about 10 grams of sugar per each 100-gram serving. This means that the majority of calories found in each carton come from sugar.

Don’t let sugar content convince you that you need to go and throw out all the yogurt in your fridge, though. The dairy snack contains probiotics, protein, calcium, and vitamin B12, which are all essential components of a healthy diet. Additionally, some studies suggest that certain types of probiotics may help those with obesity lose weight. While those studies didn’t specifically look at yogurt, it’s possible the probiotics in yogurt could help with weight loss.

Just be sure to opt for lower-sugar varieties at the grocery store. Picking a low fat option isn’t always a good choice, since manufacturers often add in extra sugar to improve the taste. Instead, you can pick plain, unsweetened yogurt and add fresh fruit, unsweetened coconut flakes, cinnamon powder, or some tree nuts to get that same satisfying treat with fewer calories.