Chobani Non-fat Greek yogurt PLAIN has 7g carbs and 18g of protein. To flavor it I add my own ...Splenda or Truvia and/or some Indian condiments like Cardamom or Saffron. Last night I had a snack size cheese from Cracker Barrel, 1 cup of this yogurt and some veggies. Fasting Blood sugar this AM was 103. The lowest ever it has been :-)