Have you ever found yourself in the dairy section of a grocery store wondering “Is yogurt keto? Should I add this 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… more or less, it depends on what you eat and how much.
Kathryn, our dietitian, rates it only 2 out of 5 stars, which means you can sometimes eat yogurt on a ketogenic diet, but do so with extreme caution.
Understanding net carbs in yogurt
The key to answering the “is yogurt keto” question is understanding net carbs. So what are they?
Well, net carbs refers to the total amount of carbs left after subtracting fiber and sugar alcohols from the total carbs.
This is important because on a ketogenic diet, your daily carb limit is crucial. The typical range for most people trying to stay in ketosis is between 25 and 50 grams per day.
And what about yogurt? A standard 6-ounce container of whole milk yogurt contains about 8 grams of both total and net carbohydrates (since dairy doesn’t contain much fiber). This means they account for one-third to one-sixth of your daily carbohydrate intake, making it difficult but not something to avoid entirely.
Nutritional breakdown of yogurt
Looking at the nutritional data of yogurt you can see that not all yogurts are the same. Regular dairy-based yogurts often contain lactose, which contributes to their carbohydrate count due to its sugar content according to this research study.
In contrast, Greek or Greek versions tend to have less sugar, making them more suitable for low-carb diets.
Plain plain yogurt contains 17 g of carbohydrates per cup, while Greek yogurt contains 7 g of carbohydrates. A big difference!
Finding good yogurt options for your meal plan may require a little more label reading in the dairy aisle of grocery stores. Look for plain, unsweetened varieties with a high protein content and healthy fat content to keep you full.
Macronutrients in yogurt
According to the USDAa standard 6-ounce serving of full-fat plain yogurt contains 5.5 grams of fat and 6 grams of protein, which is pretty good.
Fats can be a great source of energy on a low-carb diet like keto. And protein helps you feel full longer and supports muscle health.
Vitamins and minerals in yogurt
Yogurt doesn’t just contain fats, proteins or carbohydrates – there are also vital vitamins and minerals to consider.
Your body needs soccer for strong bones and teeth, and you’ll find plenty of them in a daily cup of yogurt.
We all know how important B vitamins are for the functioning of our nervous system. The good news is that they are there too. In particular riboflavin (vitamin B2), which plays a key role in cell growth. And it has plenty of it vitamin B12 mashed potato.
Risks of Eating Yogurt on a Keto Diet
Now that we’ve talked about the benefits, let’s touch on some potential drawbacks when incorporating yogurt into your keto eating plan.
The average serving of store-bought flavored yogurts is often high in sugar, which isn’t ideal if you’re trying to limit your carb intake for ketosis purposes.
You can therefore easily consume your daily allowance of carbohydrates before lunchtime arrives, so be sure to carefully read nutrition labels in grocery stores.
Nutrition Bottom Line: Is Yogurt Keto?
So, after all this, 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 your total carbs.
Which Type of Yogurt is Best for Keto?
Not all yogurts are created equal when it comes to nutritional value, especially when it comes to carbohydrates.
As always, homemade is best and our keto yogurt recipe uses only two ingredients!
As for store-bought options, your best bet is to opt for plain Greek over regular varieties because they typically contain fewer carbs and sugars while offering higher protein levels. Win-win.
While some keto diet yogurts may technically be higher in carbohydrates, they also contain a strong dose of probiotics and other beneficial nutrients. Striving for balance and being mindful of your carb intake is the name of the game.
Greek yogurt and keto
You may be wondering, “Is Greek yogurt keto?” The answer is yes, but with some conditions.
Plain Greek yogurt can fit into your ketogenic eating plan if portioned correctly. This protein-rich dairy product contains fewer carbohydrates than traditional yogurts because it is strained to remove the whey, resulting in less sugar.
A 6-ounce serving of plain Greek typically contains about 7 grams of carbohydrates, which is well within the daily carb limits for most people on a low-carb diet like keto.
A BMJ open study suggests that the higher fat content found in Greek makes it one of the healthiest yogurts available. Just remember to always read the nutrition label as different brands can vary significantly in their nutritional composition.
Other keto-friendly yogurts
If you don’t like Greek much, don’t worry. There are other types of yogurt that may be suitable for a keto diet.
Keto yogurt:
- RATIO Food KETO Friendly Cultured Dairy Snack: This tub snack is packed with healthy fats and protein, while being very low in net carbs, making them a perfect addition to your shopping list when you hit the aisles of dairy products in local grocery stores.
- Dannon’s Two Good line: This yogurt is a popular choice due to its high protein content and low sugar content. A 5.3-ounce container of Two Good Greek yogurt contains just 2 grams of total carbohydrates.
Dairy-free options:
- For those following a vegan keto diet, there are many delicious and exciting options. There is a lot to enjoy and explore.
Frequently Asked Questions about Keto Yogurt
Can I eat yogurt on the keto diet?
Yes, but you have to choose wisely. Opt for full-fat, plain yogurts that are low in carbohydrates and avoid flavored or sweetened versions.
Is Chobani yogurt keto-friendly?
No, most Chobani yogurts are high in sugar, which is not ideal for a ketogenic diet. However, their unsweetened version might fit into your macros.
Is mayonnaise good on keto?
Absolutely. Mayonnaise is mostly made up of fat and protein, making it an excellent choice for those following a ketogenic lifestyle.
Is Two Good yogurt keto-friendly?
YES. Keto yogurts like Two Good Greek Yogurt are a great option since they are high in protein while having fewer carbs than many other brands.
Conclusion
Decoding the “is yogurt keto” question isn’t as complex as it seems. It’s all about understanding net carbs and reading nutrition labels.
Greek yogurt, with its low carb content and high protein profile, often fits perfectly into a keto eating plan. But remember to opt for plain varieties over flavored ones.
Nutrition is key: look for calcium-rich yogurts that also offer essential vitamins like riboflavin and B12.
Eating yogurt on a ketogenic diet can provide health benefits if balanced properly within your daily carb limit. So go ahead, indulge in that creamy delight – choose wisely!
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Written by
Matt Gaedke
Matt is a former college basketball player turned software engineer who discovered his passion for health and nutrition after eliminating sugar from his diet in 2016. That year he founded KetoConnect with Megha to share their ketogenic lifestyle through recipes, videos and educational content. Matt is always looking to grow and try new things, a passion he shares with his wife and two amazing children.
Expert fact-checker
Marina Reluskoska
Marina is a licensed nutritionist with a passionate specialization in food laws and dedication to creating healthier lives. Beyond her professional path, she finds joy in creating culinary creations, embracing an active lifestyle, and cultivating quality moments with friends. In both food and life, she believes balance is the key to cultivating well-being.
