Is Yogurt Keto? How To Use It In A Low Carb Weight loss program 2024

Have you ever ever stood within the dairy part of a grocery retailer asking your self “Is yogurt keto? Ought to I add it to my keto buying record?” If that’s the case, that is the web page for you.


In spite of everything, yogurt is wholesome and scrumptious – however is it actually value risking these valuable carbs?

And the reply is… kinda, relying on what you eat and the way a lot. 

Kathryn, our dietician, charges it simply 2 out of 5 stars, that means you possibly can eat yogurt on a ketogenic eating regimen typically, however achieve this with excessive warning.

Understanding Web Carbs in Yogurt

The important thing to answering the query “is yogurt keto” lies in understanding internet carbs. So what are they? 

Properly, internet carbs seek advice from the overall quantity of carbohydrates left after you subtract fiber and sugar alcohols from the overall carbs.

This issues as a result of on a ketogenic eating regimen, your every day carb restrict is essential. The everyday vary for most people attempting to remain in ketosis is between 25-50 grams per day.

And what about yogurt? An ordinary 6-ounce container of plain whole-milk yogurt has about 8 grams of each complete and internet carbs (since dairy doesn’t have a lot fiber). Meaning it accounts for one-third to one-sixth of your every day carb consumption, making it difficult however not one thing to keep away from altogether.

Dietary Breakdown of Yogurt

nutritional breakdown of yogurt

Wanting on the vitamin information of yogurt exhibits that not all yogurts are created equal. Common milk-based yogurts typically comprise lactose – which contributes to their carb rely resulting from its sugar content material based on this analysis examine.

In distinction, Greek or plain greek variations are inclined to have much less sugar – making them extra appropriate for low-carb diets.

Regular plain yogurt that has 17g of carbs per pot, whereas Greek yogurt has 7g of carbs. Fairly a distinction!

Discovering good yogurt choices on your meal plan might require a bit extra label studying within the dairy aisle of grocery shops. Search for plain, unsweetened varieties with excessive protein and wholesome fats content material to assist hold you satiated.

Macronutrients in Yogurt

In response to the USDA, an ordinary 6 oz serving dimension of plain, whole-milk yogurt accommodates 5.5 grams of fats and 6 grams of protein, which is fairly good.

Fats will be a wonderful supply of power on a low-carb eating regimen like keto. And protein helps hold you feeling full longer and helps muscle well being.

Nutritional vitamins and Minerals in Yogurt

Yogurt isn’t nearly fat, proteins, or carbs – there are additionally important nutritional vitamins and minerals to contemplate.

Your physique wants calcium for robust bones and tooth, and also you’ll discover loads in a every day cup of yogurt.

Everyone knows how vital B nutritional vitamins are for our nervous system perform. The excellent news is that they’re current too. Significantly Riboflavin (Vitamin B2), which performs a key function in mobile development. And it has loads of vitamin B12 too.

Dangers of Consuming Yogurt on a Keto Weight loss program

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

Your common serving dimension of store-bought flavored yogurts typically come loaded with sugars – which isn’t superb in the event you’re attempting to restrict carbohydrate consumption for ketosis functions. 

Due to this fact it may possibly simply eat up your every day carb allowance earlier than lunchtime rolls round, so ensure that to learn these vitamin labels fastidiously at grocery shops.

Dietary Conclusion: Is Yogurt Keto?

So, in spite of everything that, can we are saying that yogurt is keto-friendly? With its mix of fat and proteins together with the bonus of nutritional vitamins and minerals, it may be nice… carefully. Simply keep in mind to keep watch over complete carbs.

Which Yogurt Kind is Greatest for Keto?

low carb yogurt
Low carb coconut yogurt

All yogurts aren’t created equal when it comes all the way down to dietary worth – particularly the place carbs are involved. 

As ever, selfmade is finest – and our keto yogurt recipe makes use of simply two components!

As for store-bought choices, your finest wager is to go for plain Greek over common varieties as a result of they sometimes comprise fewer carbs and sugar whereas providing increased protein ranges. Win-win.

Whereas some keto diet-friendly yogurts might technically be increased in carbs, in addition they pack a healthy dose of probiotics and different helpful vitamins. Looking for steadiness and being conscious of carb consumption is the secret.

Greek Yogurt and Keto

You is perhaps questioning, “Is Greek yogurt keto?” The reply is sure, however with some situations.

Plain Greek yogurt can match into your ketogenic meal plan if portioned correctly. This protein-rich dairy product accommodates fewer carbs than conventional yogurts as a result of it’s strained to take away whey, leading to much less sugar.

A 6-ounce serving dimension of plain greek sometimes has round 7 grams of carbs, which inserts properly inside every day carb limits for most individuals following a low-carb eating regimen like keto.

A BMJ Open examine means that increased fats content material current in Greek makes it one of many healthiest yogurts obtainable. Simply keep in mind to at all times learn the vitamin label as totally different manufacturers might range considerably of their dietary composition.

greek yogurt

Different Keto-Pleasant Yogurts

When you’re not too eager on Greek, don’t fret. There are different sorts of yogurts that may be appropriate for a keto eating regimen on the market.

Keto yogurts:

  • RATIO Meals KETO Pleasant Cultured Dairy Snack: This snack tub is full of wholesome fat and proteins whereas being ultra-low in internet carbs making them good additions to your grocery record when hitting up these dairy aisles at native grocery shops.
  • The Two Good line by Dannon: This yogurt is a well-liked alternative resulting from its excessive protein and low sugar content material. A 5.3-ounce container of Two Good Greek yogurt accommodates simply 2 grams of complete carbs.

Dairy-free choices:

  • For these following a vegan keto eating regimen, there are many scrumptious and thrilling choices. There’s loads to take pleasure in and discover.

Is Yogurt Keto FAQs

Can I eat yogurt on the keto eating regimen?

Sure, however you need to select correctly. Go for full-fat, plain yogurts with low carbs and keep away from flavored or sweetened variations.

Is Chobani yogurt keto-friendly?

No, most Chobani yogurts are excessive in sugar which isn’t superb for a ketogenic eating regimen. Nevertheless, their unsweetened model may suit your macros.

Is mayo OK on keto?

Completely. Mayo is primarily fats and protein, making it a wonderful alternative for these following the ketogenic way of life.

Is Two Good yogurt keto-friendly?

Sure. Keto yogurts like Two Good Greek Yogurt is a superb choice because it’s full of protein whereas being decrease in carbs than many different manufacturers.


yogurt conclusion

Decoding the “is yogurt keto” query isn’t as advanced because it appears. It’s all about understanding internet carbs and studying these vitamin labels.

Greek yogurt, with its decrease carb content material and excessive protein profile, typically matches snugly right into a keto meal plan. However keep in mind to go for plain varieties over flavored ones.

Vitamin is vital: look out for calcium-rich yogurts that give you important nutritional vitamins like riboflavin and B12 too.

Consuming yogurt on a ketogenic eating regimen can carry well being advantages if balanced accurately inside your every day carb restrict. So go forward, take pleasure in that creamy delight – simply select correctly!


Written by


Matt Gaedke

Matt is a former faculty basketball participant turned pc engineer who found his ardour for well being and vitamin after reducing sugar from his eating regimen in 2016. That 12 months he based KetoConnect with Megha so as to share their ketogenic way of life via recipes, movies, and academic content material. Matt is at all times searching for to develop and take a look at new issues, a ardour he shares along with his spouse and two wonderful sons.

Professional Truth Checker

Marina Reluskoska

Marina Reluskoska

Marina is a licensed nutritionist with a eager specialization in meals legal guidelines and dedication to shaping more healthy lives. Past her skilled journey, she finds pleasure in crafting culinary creations, embracing an energetic way of life, and cherishing high quality moments with buddies. In each meals and life, she believes that steadiness is the important thing to nurturing well-being.

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