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Is Yogurt Keto? How To Use It In A Low Carb Diet 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 shopping list?” If that’s the case, that is the web page for you.


In any case, yogurt is wholesome and scrumptious – however is it actually value risking these treasured 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, which means you possibly can eat yogurt on a ketogenic diet 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? 

Nicely, internet carbs discuss with the whole quantity of carbohydrates left after you subtract fiber and sugar alcohols from the whole carbs.

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

And what about yogurt? A regular 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 each day carb consumption, making it difficult however not one thing to keep away from altogether.

Dietary Breakdown of Yogurt

nutritional breakdown of yogurt

Trying on the vitamin information of yogurt exhibits that not all yogurts are created equal. Common milk-based yogurts usually comprise lactose – which contributes to their carb depend as a result of its sugar content material in keeping with this research study.

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 in your meal plan could 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 preserve you satiated.

Macronutrients in Yogurt

According to the USDA, a regular 6 oz serving dimension of plain, whole-milk yogurt incorporates 5.5 grams of fats and 6 grams of protein, which is fairly good.

Fats will be a wonderful supply of vitality on a low-carb food regimen like keto. And protein helps preserve 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 think about.

Your physique wants calcium for robust bones and enamel, and also you’ll discover a lot in a each day cup of yogurt.

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

Dangers of Consuming Yogurt on a Keto Weight loss plan

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 usually come loaded with sugars – which isn’t best if you happen to’re attempting to restrict carbohydrate consumption for ketosis functions. 

Subsequently it might probably simply eat up your each day carb allowance earlier than lunchtime rolls round, so be sure that to learn these vitamin labels rigorously at grocery shops.

Dietary Conclusion: Is Yogurt Keto?

So, in any case 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 Finest 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 usually comprise fewer carbs and sugar whereas providing increased protein ranges. Win-win.

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

Greek Yogurt and Keto

You may be questioning, “Is Greek yogurt keto?” The reply is sure, however with some circumstances.

Plain Greek yogurt can match into your ketogenic meal plan if portioned correctly. This protein-rich dairy product incorporates 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 usually has round 7 grams of carbs, which inserts nicely inside each day carb limits for most individuals following a low-carb food regimen like keto.

A BMJ Open study means that increased fats content material current in Greek makes it one of many healthiest yogurts out there. Simply keep in mind to all the time learn the vitamin label as completely different manufacturers could range considerably of their dietary composition.

greek yogurt

Different Keto-Pleasant Yogurts

In case you’re not too eager on Greek, don’t fret. There are different varieties of yogurts that may be appropriate for a keto food 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 excellent additions to your grocery checklist when hitting up these dairy aisles at native grocery shops.
  • The Two Good line by Dannon: This yogurt is a well-liked selection as a result of its excessive protein and low sugar content material. A 5.3-ounce container of Two Good Greek yogurt incorporates simply 2 grams of complete carbs.

Dairy-free choices:

  • For these following a vegan keto food regimen, there are many scrumptious and thrilling choices. There’s a lot to get pleasure from and discover.

Is Yogurt Keto FAQs

Can I eat yogurt on the keto food regimen?

Sure, however it’s a must to select properly. 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 best for a ketogenic food regimen. Nonetheless, their unsweetened model may suit your macros.

Is mayo OK on keto?

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

Is Two Good yogurt keto-friendly?

Sure. Keto yogurts like Two Good Greek Yogurt is a good possibility 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, usually 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 food regimen can carry well being advantages if balanced accurately inside your each day carb restrict. So go forward, bask in that creamy delight – simply select properly!


Written by


Matt Gaedke

Matt is a former school basketball participant turned pc engineer who found his ardour for well being and vitamin after chopping sugar from his food regimen in 2016. That yr he based KetoConnect with Megha so as to share their ketogenic way of life by means of recipes, movies, and academic content material. Matt is all the time in search of to develop and take a look at new issues, a ardour he shares along with his spouse and two superb sons.

Professional Reality 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 lively way of life, and cherishing high quality moments with mates. In each meals and life, she believes that steadiness is the important thing to nurturing well-being.

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