Is Yogurt Keto? How To Use It In A Low Carb Diet 2024

Have you ever stood in the dairy section of a grocery store asking yourself “Is yogurt keto? Should I add it to my keto shopping list?” If so, this is the page for you.


After all, yogurt is healthy and delicious – but is it really worth risking those precious carbs?

And the answer is… kinda, depending on what you eat and how much. 

Kathryn, our dietician, rates it just 2 out of 5 stars, meaning you can eat yogurt on a ketogenic diet sometimes, but do so with extreme caution.

Understanding Net Carbs in Yogurt

The key to answering the question “is yogurt keto” lies in understanding net carbs. So what are they? 

Well, net carbs refer to the total amount of carbohydrates left after you subtract fiber and sugar alcohols from the total carbs.

This matters because on a ketogenic diet, your daily carb limit is crucial. The typical range for most folks trying to stay in ketosis is between 25-50 grams per day.

And what about yogurt? A standard 6-ounce container of plain whole-milk yogurt has about 8 grams of both total and net carbs (since dairy doesn’t have much fiber). That means it accounts for one-third to one-sixth of your daily carb intake, making it tricky but not something to avoid altogether.

Nutritional Breakdown of Yogurt

nutritional breakdown of yogurt

Looking at the nutrition facts of yogurt shows that not all yogurts are created equal. Regular milk-based yogurts often contain lactose – which contributes to their carb count due to its sugar content according to this research study.

In contrast, Greek or plain greek versions tend to have less sugar – making them more suitable for low-carb diets.

Normal plain yogurt that has 17g of carbs per pot, while Greek yogurt has 7g of carbs. Quite a difference!

Finding good yogurt options for your meal plan may require a bit more label reading in the dairy aisle of grocery stores. Look for plain, unsweetened varieties with high protein and healthy fat content to help keep you satiated.

Macronutrients in Yogurt

According to the USDA, a standard 6 oz serving size of plain, whole-milk yogurt contains 5.5 grams of fat and 6 grams of protein, which is pretty good.

Fat can be an excellent source of energy on a low-carb diet like keto. And protein helps keep you feeling full longer and supports muscle health.

Vitamins and Minerals in Yogurt

Yogurt isn’t just about fats, proteins, or carbs – there are also vital vitamins and minerals to consider.

Your body needs calcium for strong bones and teeth, and you’ll find plenty in a daily cup of yogurt.

We all know how important B vitamins are for our nervous system function. The good news is that they’re present too. Particularly Riboflavin (Vitamin B2), which plays a key role in cellular growth. And it has plenty of vitamin B12 too.

Risks of Consuming Yogurt on a Keto Diet

Now that we’ve talked up the benefits, let’s touch base on some potential downsides when incorporating yogurt into your keto meal plan.

Your average serving size of store-bought flavored yogurts often come loaded with sugars – which is not ideal if you’re trying to limit carbohydrate intake for ketosis purposes. 

Therefore it can easily eat up your daily carb allowance before lunchtime rolls around, so make sure to read those nutrition labels carefully at grocery stores.

Nutritional Conclusion: Is Yogurt Keto?

So, after all that, can we say that yogurt is keto-friendly? With its blend of fats and proteins along with the bonus of vitamins and minerals, it can be great… in moderation. Just remember to keep an eye on total carbs.

Which Yogurt Type is Best for Keto?

low carb yogurt
Low carb coconut yogurt

All yogurts aren’t created equal when it comes down to nutritional value – especially where carbs are concerned. 

As ever, homemade is best – and our keto yogurt recipe uses just two ingredients!

As for store-bought options, your best bet is to go for plain Greek over regular varieties because they typically contain fewer carbs and sugar while offering higher protein levels. Win-win.

While some keto diet-friendly yogurts may technically be higher in carbs, they also pack a hefty dose of probiotics and other beneficial nutrients. Seeking balance and being mindful of carb intake is the name of the game.

Greek Yogurt and Keto

You might be wondering, “Is Greek yogurt keto?” The answer is yes, but with some conditions.

Plain Greek yogurt can fit into your ketogenic meal plan if portioned properly. This protein-rich dairy product contains fewer carbs than traditional yogurts because it’s strained to remove whey, resulting in less sugar.

A 6-ounce serving size of plain greek typically has around 7 grams of carbs, which fits well within daily carb limits for most people following a low-carb diet like keto.

A BMJ Open study suggests that higher fat content present in Greek makes it one of the healthiest yogurts available. Just remember to always read the nutrition label as different brands may vary significantly in their nutritional composition.

greek yogurt

Other Keto-Friendly Yogurts

If you’re not too keen on Greek, don’t fret. There are other types of yogurts that can be suitable for a keto diet out there.

Keto yogurts:

  • RATIO Food KETO Friendly Cultured Dairy Snack: This snack tub is packed with healthy fats and proteins while being ultra-low in net carbs making them perfect additions to your grocery list when hitting up those dairy aisles at local grocery stores.
  • The Two Good line by Dannon: This yogurt is a popular choice due to its high protein and low sugar content. A 5.3-ounce container of Two Good Greek yogurt contains just 2 grams of total carbs.

Dairy-free options:

  • For those following a vegan keto diet, there are plenty of delicious and exciting options. There’s plenty to enjoy and explore.

Is Yogurt Keto FAQs

Can I eat yogurt on the keto diet?

Yes, but you have to choose wisely. Opt for full-fat, plain yogurts with low carbs and avoid flavored or sweetened versions.

Is Chobani yogurt keto-friendly?

No, most Chobani yogurts are high in sugar which isn’t ideal for a ketogenic diet. However, their unsweetened version might fit your macros.

Is mayo OK on keto?

Absolutely. Mayo is primarily fat and protein, making it an excellent choice for those following the ketogenic lifestyle.

Is Two Good yogurt keto-friendly?

Yes. Keto yogurts like Two Good Greek Yogurt is a great option as it’s packed with protein while being lower in carbs than many other brands.


yogurt conclusion

Decoding the “is yogurt keto” question isn’t as complex as it seems. It’s all about understanding net carbs and reading those nutrition labels.

Greek yogurt, with its lower carb content and high protein profile, often fits snugly into a keto meal plan. But remember to opt for plain varieties over flavored ones.

Nutrition is key: look out for calcium-rich yogurts that offer you essential vitamins like riboflavin and B12 too.

Eating yogurt on a ketogenic diet can bring health benefits if balanced correctly within your daily carb limit. So go ahead, indulge in that creamy delight – just choose wisely!


Written by


Matt Gaedke

Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.

Expert Fact Checker

Marina Reluskoska

Marina Reluskoska

Marina is a licensed nutritionist with a keen specialization in food laws and dedication to shaping healthier lives. Beyond her professional journey, she finds joy in crafting culinary creations, embracing an active lifestyle, and cherishing quality moments with friends. In both food and life, she believes that balance is the key to nurturing well-being.

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