A 6 oz. serving of plain nonfat yogurt contains approximately 103 calories, 366 mg of calcium, 10.5 g of protein, 0.2 g of total saturated fat, and 14 g of sugars. The American Diabetes Association recommends nonfat light fruit yogurt with no added sugars.
The best time of day for a diabetic to consume yogurt is at lunch or dinner. The body has a more difficult time breaking it down first thing in the morning which is when you should be eating things like eggs to boost your protein intake and kick-start your metabolism. At least this is what I had to do when I was an insulin dependent diabetic during pregnancy