Carb count: 16 g carbs for 1 cup plain low-fat yogurt
You might expect sweetened or flavored varieties to be a carb-fest, thanks to the added sugar. But even plain yogurt is on the carby side. That’s because it still contains lactose, a naturally occurring sugar found in milk.
Carb count: 26 g carbs for 1 cup orange juice, 28 g carbs for 1 cup apple juice, 31 g carbs for 1 cup cranberry juice (all unsweetened)
Like dried fruit, juice is basically a highly concentrated form of fruit sugar. While 100 percent juice might contain some vitamins and antioxidants, ounce for ounce, it has about twice as many carbs as soda. And the carb count for sweetened juice varieties can climb even higher.