For those following a low-carb or ketogenic diet, finding suitable food options can sometimes be challenging. Yogurt, a nutritious and versatile food, often comes into question due to its carbohydrate content. However, not all yogurts are off-limits. This article delves into the best yogurt choices for low-carb diets, focusing on factors like carb content, fat content, added sugars, and suitable toppings.
Understanding Yogurt and Carbohydrates
Yogurt is produced by adding bacteria to milk, which naturally contains lactose, a type of sugar. This lactose is converted into lactic acid during fermentation. Different types of yogurt contain varying amounts of carbohydrates due to processing methods and added ingredients.
How Different Yogurts Are Made
There are three main types of dairy-based yogurt available: regular, Greek, and skyr yogurt. All three are made from fermented milk and are generally considered healthy options.
- Regular Yogurt: Also known as plain or whole-milk yogurt, it is made by fermenting milk with live bacteria cultures. Regular yogurt has a higher carb content than Greek and skyr yogurt because it contains liquid whey, a natural byproduct of the fermentation process that also contains carbs.
- Greek Yogurt: Greek yogurt undergoes an additional step of straining after fermentation to remove the liquid whey, resulting in a thicker, creamier texture and a lower carb content.
- Skyr Yogurt: Similar to Greek yogurt, skyr is made by straining fermented milk to remove the liquid whey. Skyr is also higher in protein and lower in carbs than regular yogurt.
Is Yogurt Okay on a Low-Carb Diet?
Following a low-carb or keto diet doesn't mean saying goodbye to yogurt. It just means looking closer at nutrition labels. You can eat any plain, unsweetened yogurt on keto, as long as it fits into your daily carb limit.
Plain, Whole-Milk Greek Yogurt: The Top Choice
Plain, whole-milk Greek yogurt is often considered the top choice for those following a keto diet. If you don’t like the texture or taste of Greek yogurt, plain, unsweetened whole-milk yogurt is acceptable. Just make sure you read the nutrition label and avoid any added sugars or flavorings, as they can quickly add up in carbs.
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Plant-Based Options: A Dairy-Free Alternative
Some plant-based options, particularly coconut milk yogurt, are a great alternative for those who prefer a dairy-free option. When it comes to coconut-based yogurts, they are low in carbs compared to dairy yogurt, but super high in fat. Oat milk and soy-based yogurts are trickier to fit in, as carb and sugar counts tend to be higher than that of regular dairy, Greek, or coconut yogurt styles. All in all, if you prefer to steer clear of dairy, just make sure you're picking an option that's high in fat and low in carbs if you want to stick to a standard keto diet.
Key Considerations for Choosing Yogurt on a Low-Carb Diet
- Choose Full-Fat Options:
- Fat is a key component of the ketogenic diet - it’s essential for providing the majority of your daily caloric intake.
- By opting for full-fat yogurt, you’ll ensure that you’re not missing out on essential vitamins and minerals that are naturally present in dairy fat.
- Watch Out for Added Sugars:
- Some yogurts may contain added sugars to enhance flavor and texture. When choosing a yogurt, you should always check the nutrition label for added sugars and aim for options with little to no added sugars.
- These added sugars can quickly accumulate, pushing you over your daily carb limit and potentially knocking you out of ketosis.
Best Low-Carb Yogurt Brands
- Fage Total 0% Greek Yogurt: Each 150-gram pot offers an impressive 16 grams of protein coupled with 5 grams of total carbs and 0 grams of total fat.
- Fage Total 2% Greek Yogurt: Each 150-gram pot contains just 3 grams of fat and an impressive 15 grams of protein, with only 5 grams of net carbs.
- Fage Total 5% Greek Yogurt: A 150-gram pot offers an impressive 14 grams of protein, helping you stay full for longer, along with 8 grams of fat and just 5 grams of carbohydrates.
- Nature’s Promise Organic Whole Milk Greek Yogurt: One of the best low-carb yogurts on the market, with a carb content of just under 3 grams per every 100-gram serving, along with 10 grams of protein and just over 3 grams of fat per 100-gram serving.
- Two Good Strawberry and Raspberry Yogurts: These keto yogurts contain 3 grams of carbohydrates and just 2 grams of sugar per 95-gram pot, with 8 grams of protein.
- Chobani Zero Sugar Vanilla Greek Yogurt: A 150-gram serving offers 12 grams of protein with a mere 1 gram of net carbs.
- Chobani Zero Sugar Peach Greek Yogurt: Yields just 1 gram of net carbs and 12 grams of protein per 150-gram serving.
- Chobani Zero Sugar Milk and Cookies Greek Yogurt: A 150-gram serving also yields only 5 grams of total carbs and 4 grams of net carbs, packing a protein punch of 12 grams.
- Ratio Keto-Friendly Yogurt: One 150-gram pot has only 3 grams of carbs and 1 gram of sugar, with 15 grams of protein and 9 grams of fat.
- Chobani Zero Sugar Mixed Berry Yogurt: With just a single gram of net carbs per 150-gram pot and a protein punch weighing in at 12 grams.
- Siggi’s Icelandic Plain Nonfat Skyr: Contains a high amount of protein, with a whopping 19 grams per 170-gram serving, along with 7 grams of carbs.
- Two Good Plain Low-Sugar Yogurt: Contains just 3 grams of carbs per 170-gram serving, along with 16 grams of protein and only 1 gram of sugar.
- Thor’s Skyr: Only 5 grams of carbs per 170-gram pot of the plain variety, contains no added sugar and 21 grams of protein per 170-gram serving.
- Maple Hill Plain Greek Yogurt: Contains 9 grams of carbs per 170-gram serving, an excellent source of protein, containing 15 grams per cup, and is rich in the healthy fats.
- The Greek Gods Plain Traditional: Each 170-gram serving has 11 grams of net carbs. However, one trait that cements its place on the list of best keto yogurts is its healthy fat content.
- Old Chatham Creamery Original Sheep Yogurt: 9 grams of fat, 10 grams of protein and 7 grams of carbs per 170-gram serving.
- Kite Hill Plain Unsweetened Almond Milk Yogurt: Clocking in with 12 grams of fat per 170-gram serving, 5 grams of plant-based protein, and 7 grams of net carbs.
- Forager Unsweetened Plain Cashew Milk Yogurt: A 150-gram serving has 9 grams of fat, 3 grams of protein and only 1 gram of total sugars, but 9 grams of net carbs.
- Stonyfield Grassfed Plain Greek Yogurt: Each 170-gram serving contains an impressive 16 grams of protein, with 6 grams of fat per serving and 7 grams of carbs.
- YQ by Yoplait Plain Yogurt: Is one of the top picks for those looking for.
A Comparison of Yogurts Suitable for Keto Diets
- Maple Hill Grass Fed Greek Yogurt (Top Choice): 2/3 cup (170g) serving has 9g carbs, 15g protein, and 7g fat.
- Stonyfield Organic Grass Fed Greek Yogurt (Top Choice): 3/4 cup (170g) serving has 7g carbs, 16g protein, and 9g fat.
- Fage 5% Greek Yogurt (Great Choice): 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat.
- Greek Gods Plain Greek Yogurt (Okay Choice): (full fat), 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat.
- Kirkland Nonfat Greek Yogurt (Okay Choice): 2/3 cup (170g) serving has 7g of carbs, 18g protein, and 0g fat.
- Two Good Yogurts (Poor Choice): (nutrition is based on plain, but the flavored options are okay also), 1/2 cup (150g) serving has 3g of carbs, 12g protein, and 2g fat.
- Ratio Yogurts (Poor Choice): (nutrition is based flavored choices), 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat.
- Kite Hill Almond Milk Yogurt (Poor Choice): 3/4 cup (170g) serving has 9g of carbs and 2 g of fiber (7 net carbs), 5g protein, and 12g fat.
Tips for Including Yogurt in Your Low-Carb Diet
Mix in Low-Carb Toppings: Toppings can enhance the flavor and nutritional value of your yogurt.
- Chia seeds or ground flax add fiber to fill you up.
- A teeny drizzle of maple syrup or honey adds a little sweetness.
- Berries provide flavor, fiber, and sweetness of their own.
Use Yogurt as a Substitute in Recipes: One clever way to incorporate yogurt into your low-carb or keto diet is by substituting it for higher-carb ingredients in recipes. You can even use skyr or Greek yogurt as a base for low-carb smoothies or frozen treats.
Make Your Own Yogurt at Home: If you’re feeling adventurous, you can even try to make your own yogurt at home using full-fat milk and a starter culture.
Low-Carb Yogurt Recipes
Chocolate Strawberry Greek Yogurt
- 9g Net Carbs, 19g Protein, 12g Fat, 222kcal
- Ingredients:
- 1- Fage 5% Greek Yogurt (170g)
- 1 square 85% dark chocolate, chopped
- 2 strawberries, chopped
- 2 teaspoons cocoa powder
- 1 teaspoon vanilla extract
- 1 teaspoon monk fruit sweetener
Lemon Blueberry Keto Greek Yogurt
- 11g Net Carbs, 19g Protein, 16g Fat, 263kcal
- Ingredients:
- 1- Fage 5% Greek Yogurt (170g)
- 1/4 cup blueberries
- 5 pecan halves
- 1 teaspoon lemon juice
- 1 teaspoon monk fruit sweetener
Raspberry Almond Keto Yogurt
- 9g Net Carbs, 21g Protein, 19g Fat, 304kcal
- Ingredients:
- 1- Fage 5% Greek Yogurt (170g)
- 1 tablespoon almond butter (no sugar added)
- 1 teaspoon vanilla extract
- 1/4 cup raspberries
- Optional: 3-4 chopped almonds for crunch
Coconut Macadamia Keto Yogurt
- 7g Net Carbs, 19g Protein, 25g Fat, 330kcal
- Ingredients:
- 1- Fage 5% Greek Yogurt (170g)
- 1 tablespoon unsweetened coconut
- 6 macadamia nuts, chopped
FAQs
- What is the lowest carb and sugar yogurt? Plain, unsweetened Greek or skyr yogurt are typically the lowest in carbohydrates and sugars.
- Does Greek yogurt have fewer carbs? Greek yogurt tends to have fewer carbs than regular yogurt because it goes through a straining process that removes some of the lactose (milk sugar), which lowers its carb content.
- Why is Greek yogurt lower in carbohydrates? Greek yogurt is lower in carbohydrates because it undergoes a straining process that removes some of the lactose (milk sugar) and liquid whey.
- Which yogurt has the lowest grams of sugar? Plain, unsweetened Greek or skyr yogurt typically have the lowest grams of sugar compared to other yogurts.
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