Yogurt Substitution Chart from Stonyfield (+ Recipes!)

I am excited to be partnering with Stonyfield on today’s post! They are a great organic company that not only does their best to treat both farmers and the planet well, but is also passionate about helping in the fight to label GMOs. And today we are going to be discussing Stonyfield’s signature product – organic yogurt!!

I think it’s safe to say that most of us have eaten yogurt at one time or another. I know my family has certainly had our fair share. That’s the thing though – most of us just sit down and eat yogurt (or add it to a smoothie), but it’s not always top of mind when it comes to cooking and baking. Maybe we don’t think about using yogurt in recipes? Or know how to cook with it exactly? Well whatever the reason, it’s never too late to start experimenting, which is why I am excited to share with you the following Yogurt Substitution Chart!

And to think, just last week some readers were asking me what they could substitute for heavy cream…who knew. :)

Yogurt substitution chart from Stonyfield and 100 Days of #RealFood

I also made a printable version for you in case you want to keep this conversion chart handy! :) If it doesn’t open properly in your browser, just Right Click > Save As to download to your computer.

And whether it’s for cooking, baking, or eating, this is what I personally look for in a yogurt:

  • Plain: That way I can sweeten or flavor it myself and know exactly what I am eating (including how much sweetener and what kind).
  • Organic: Especially with dairy products, I think it’s important to avoid the added hormones in the animals as well as the pesticides and GMOs in their feed.
  • Whole Milk: In general, I just prefer getting as close to the real deal as possible.

Some people are also curious about Greek yogurt. My personal opinion is that Greek yogurt is not really better or worse than the regular stuff – just different!

So before I let you go…how about some recipes that use yogurt to get you started? Enjoy!

Corn Chowder from Stonyfield and 100 Days of Real Food

Corn Chowder from Stonyfield and 100 Days of Real Food

Corn Chowder

Recipe adapted from Stonyfield.com
5 from 7 votes
Prep Time: 10 mins
Cook Time: 8 mins
Total Time: 18 mins
Course: Dinner, Soups
Cuisine: American
Print Recipe
Servings: 6 people


  • 1 tablespoon olive oil
  • 1 onion medium, finely chopped
  • 4 cups vegetable broth or chicken
  • 2 red potatoes medium, finely chopped
  • 15 oz frozen corn 1 1/2 10-ounce bags
  • 1 red bell pepper diced
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon allspice
  • 1/4 teaspoon cumin
  • salt to taste
  • pepper to taste
  • 1 1/2 cups plain yogurt Stonyfield Organic


  • Place a large soup pot over medium-high heat. Add olive oil and sauté onions until translucent. Add broth and bring to a boil. Add potatoes and cook for 8 minutes or until tender.
  • Add corn kernels, red peppers and spices to pot and cook for 2 minutes longer. Remove from heat; pour soup through a strainer, reserving vegetables and broth.
  • Place half of the vegetables in a bowl, and gently mix in the yogurt. This will help to temper the yogurt and prevent it from separating. Combine the remaining vegetables and broth in a blender, and purée until smooth.
  • Place the puréed vegetables and broth mixture in the soup pot over medium heat, and then stir the yogurt and vegetable mixture back into the pot. Serve warm and garnish with a dollop of plain yogurt.


We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Corn Chowder
Amount Per Serving
Calories 200 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 673mg29%
Potassium 695mg20%
Carbohydrates 36g12%
Fiber 4g17%
Sugar 7g8%
Protein 6g12%
Vitamin A 1085IU22%
Vitamin C 38.2mg46%
Calcium 88mg9%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!


Bibb salad with sauteed shrimp from Stonyfield and 100 Days of #RealFood

Yogurt substitution chart from Stonyfield and 100 Days of #RealFood

Bibb Salad with Sautéed Shrimp

Recipe from Stonyfield
5 from 7 votes
Prep Time: 1 hr 10 mins
Cook Time: 15 mins
Total Time: 1 hr 25 mins
Course: Dinner
Cuisine: American
Print Recipe
Servings: 6 people


  • cup plain yogurt whole milk Stonyfield Organic
  • 4 tablespoons olive oil extra virgin
  • 3 tablespoons mustard coarse grain
  • ¾ teaspoon salt
  • ¼ teaspoon pepper
  • 1 pound shrimp raw, large, peeled, and deveined
  • 2 cups corn cut from 4 ears
  • 4 radishes thinly sliced
  • 2 heads Bibb lettuce washed and roughly chopped


For the Dressing:

  • Whisk together the yogurt, 2 tablespoons of the olive oil, 2 tablespoons of the mustard, ½ teaspoon of the salt, and the pepper; set aside.

For the Salad:

  • Combine shrimp, 1 tablespoon of the remaining olive oil and remaining 1 tablespoon mustard in a large resealable bag; toss to coat and refrigerate for 1 hour.
  • Heat remaining 1 tablespoon olive oil in a large skillet over medium heat. Add corn to pan and cook, stirring occasionally for about 10 minutes. Remove corn to a serving bowl.
  • Increase heat to high and add shrimp to skillet; sprinkle with remaining ¼ teaspoon salt. Cook 2 to 3 minutes per side or until cooked through; transfer to bowl with corn. Cool 10 minutes.
  • Add radishes and lettuce to serving bowl and drizzle with prepared dressing. Toss to combine and serve immediately.


Note: We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Bibb Salad with Sautéed Shrimp
Amount Per Serving
Calories 237 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Cholesterol 194mg65%
Sodium 980mg43%
Potassium 360mg10%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 4g4%
Protein 19g38%
Vitamin A 1960IU39%
Vitamin C 8.3mg10%
Calcium 166mg17%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!


Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

55 thoughts on “Yogurt Substitution Chart from Stonyfield (+ Recipes!)”

  1. Hubby , 10 year old daughter, and I loved it! Picky younger boys did not. Don’t care…I’ll be making this again and adding shrimp to it after it is blended. Actually, going to make it tonight, which should be perfect on a cold day in Ohio.

  2. i just bought the book and am having a great time reading. So glad to read this yogurt info. I’ve always bought vanilla yogurt so I’m wondering, do you use either maple/honey/vanilla or all of them and what would be the amount per 1/2 cup of plain yogurt?

    1. Amy Taylor (comment moderator)

      Hi Nancy. Use either maple or honey with a bit of vanilla. Add it to your suit your own taste buds. :) I typically 1/2-2 tsp maple syrup and an 1/8 tsp vanilla. ~Amy

  3. I have a quick question on yogurt….I know you sweeten it yourself with maple syrup and vanilla – I am wondering do you think one could sweeten the whole container once you buy it and will it last? I looked but haven’t really found out how much maple syrup/vanilla to yogurt ratio?

  4. 5 stars
    Recently I substituted plain nonfat Stonyfield yogurt for buttermilk in an old chocolate fudge cake recipe. The buttermilk sold in stores in the last few years I have found to be like skim milk, so I’m sure the old recipe intended for the reader to use a firmer, rich buttermilk. The substitution worked perfectly, ounce for ounce. I had read on the Stonyfield package that such substitutions would work, and I am sure it worked better than the modern buttermilk would have in the old recipe. Thanks to Stonyfield!

  5. 5 stars
    I used several of theses substitutes – and I never see myself buying sour cream again. I used yogurt to make cream of potato soup, alfredo sauce as well as simply adding fruit and eating. This is the best ever!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Pay what you can: $̶5̶7̶