Yogurt is a staple food I think we can all relate to. Creamy, tangy, and deliciously satisfying, who hasn’t enjoyed a nice big bowl of yogurt with some fruit and granola for breakfast or a snack? But if you are following a ketogenic, low-carb diet, you may be wondering – is yogurt keto? Can you still enjoy yogurt while limiting your carbs?
This is a dilemma many of us trying to live a keto lifestyle face. While some types and brands of yogurt are higher in carbs, there are options out there that fit into a keto diet.
The key is educating yourself on what makes a yogurt “keto” and finding the best low-carb yogurt brands and options for you.
In this article, we’ll dig into the yogurt nutrition facts, take a look at how many carbs are in yogurt, discuss whether yogurt is a keto-approved food, go over some good low-carb yogurt options for keto, and talk about whether yogurt is even healthy for you in the first place. Let’s tackle this yogurt dilemma once and for all!
Is Yogurt Keto Food?
When determining if yogurt is keto-friendly, it really comes down to reading nutrition labels and knowing what to look for. The carb content can vary greatly between types and brands of yogurt.
We’ll go into more detail on finding low-carb yogurts shortly. When considering keto yogurt food for you, the key things to look for are full-fat, Greek varieties that are lower in carbohydrates.
Sticking to servings around 6-8 oz or under can help the numbers fit into a keto diet as well. Taking the time to compare labels is essential to finding brands and flavors that align with keto guidelines for dairy.
Yogurt Nutrition Facts: How Many Carbs Are in Yogurt?
Let’s break down the nutrition facts on yogurt and take a look at where those sneaky carbs are hiding. We’ll compare carb counts for non-fat, low-fat, whole milk plain, Greek, and flavored yogurts. Forewarned is forearmed when you are carefully counting carbs!
Good Keto Yogurt Options: Low-Carb Best Yogurt for Keto
✅ Greek Yogurt – A Tried and True Keto Favorite
Greek yogurt has become a staple in the keto community for good reason – it packs a powerful protein punch, coming in with around 17-20 grams of protein per serving.
And since Greek yogurt has been strained to remove excess whey, it boasts a lower carb count than regular yogurt, ranging from 5-8 net grams of carbs from natural milk sugars depending on brand and variety. Plus it has a rich, creamy, decadent texture that feels indulgent.
Choose plain, full-fat Greek yogurts without added sweeteners to keep calories and carbs down. Top your Greek yogurt with berries, chia seeds, almond slivers, or cinnamon and you’ve got a delicious keto treat!
✅ Icelandic Skyr Yogurt – Unknown Powerhouse Yogurt
You may not have heard of skyr before, but this Icelandic-style strained yogurt is essentially the same nutritional concept as Greek yogurt. It has an even thicker, richer texture and higher protein content averaging around 17-19 grams of protein and less sugar than Greek varieties.
The downside is it can be pricier and harder to find than Greek yogurt. But if you spot skyr yogurt at your local supermarket, scoop it up for keto! Some of the most popular Icelandic skyr yogurt brands to look for are Siggi’s, Icelandic Provisions, and Smari.
✅ Coconut Milk Yogurt – Dairy-Free and Keto-Licious
If you can’t tolerate dairy or want to cut down on your dairy intake while doing keto, coconut milk yogurt is the perfect nourishing, plant-based alternative. Coconut milk yogurt brands like Anita’s, and Coyo are rising in popularity and swapping the milk and whey for coconut cream or coconut milk base.
This gives coconut yogurt way fewer carbs, ranging from just 1-4 grams per serving! And you still get healthy fats and that creamy, tangy yogurt texture you know and love just from plant sources instead.
✅ Goat Milk Yogurt: An Underestimated Yogurt Option for Keto
Goat’s milk yogurt doesn’t get as much hype as Greek or coconut milk yogurt, but maybe it should! Benefits of goat yogurt include easier digestibility, added medium chain triglycerides, more calcium, and a richness that gives plain cow milk yogurt a run for its money.
Plus, plain full-fat goat yogurt can have as little as 5 grams of net carbs per serving. For an interesting tangy, creamy twist on yogurt, try brands like Redwood Hill Farm, or Georges when you need to switch it up from boring old cow yogurt.
✅ Plain Full-Fat Yogurt: Don’t Be Afraid of the Fat!
When comparing yogurts for keto, always go for unsweetened full-fat plain yogurt without fruit added over low-fat or nonfat. I know it sounds backward, but higher-fat dairy actually keeps you fuller longer and avoids blood sugar spikes.
Low-fat yogurts pack more sugar and carbs to make up for lack of fat. And “light” yogurt is not light on carbs or calories! For best nutrition, stick with full-fat, full-flavor plain whole-milk yogurt. It tastes delicious topped with perfect ratios of your own keto-approved mix-ins.
Is Yogurt Healthy?
Yogurt has long been promoted as a superfood and health food by dietitians and commercials alike. But is yogurt that good for you?
Yogurt contains probiotics, which provide many gut and digestive health benefits. Certain types of yogurts are higher than others in probiotics.
The live active cultures in yogurt can help boost immune function and crowd out bad bacteria. However, not all yogurts contain enough probiotics to make a significant difference – look for labels marked “excellent source of probiotics.” Greek yogurt and kefir tend to have higher amounts.
Despite the proven digestive benefits of probiotic yogurt, there are some potential downsides to watch out for. Some commercial yogurts have added preservatives, sweeteners, and artificial flavors that can cause bloating or other irritation in yogurt-sensitive individuals. Overconsumption of dairy products in general can also cause issues due to lactose content.
Is Yogurt Keto Friendly?
After investigating the nutrition facts of yogurt, carb counts, health effects, and best low-carb yogurt options, what’s the final verdict on yogurt and the keto diet? Well, I’m happy to proclaim that yogurt can fit into a keto lifestyle…but you have to be choosey!
Conclusion
And while yogurt can be healthy thanks to gut-loving probiotics, don’t go overboard with yogurt consumption thinking more is better.
Too much dairy can cause issues for some. At the end of the day, optimum health is about finding balance. If yogurt brings you joy and doesn’t knock you out of ketosis, then culture on! But controlling carb counts is key to success with yogurt and keto.
What’s your stance after getting the facts? Share your thoughts on yogurt and the keto diet!
References
- McDonald TJW, Cervenka MC. The expanding role of ketogenic diets in adult neurological disorders. Brain Sci. 2018;8:148.
https://pubmed.ncbi.nlm.nih.gov/30096755/
