Greek Yogurt on Keto: Ultimate Guide to Low-Carb, High-Protein Benefits

The ketogenic (keto) diet, characterized by its low-carb and high-fat approach, has gained popularity for its potential benefits in weight loss, blood sugar management, and even in preventing certain cancers and neurodegenerative conditions. Eating high fat, low carb foods is the principle of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. For those following this diet, the question often arises: Is yogurt keto-friendly? While many yogurts are high in added sugar and carbs that could kick you out of ketosis, the answer isn't a simple yes or no. Generally speaking, yogurt can fit on a low-carb diet. With careful selection and preparation, yogurt can indeed be a part of a keto lifestyle.

Understanding the Keto Diet

The ketogenic diet is characterized by very low carbohydrates (30 grams or less, or 5-10% of total calories), moderate protein (about 20% of total calories) and high fat (approximately 70-80% of calories). Some people on keto count their total carb intake, while others count net carbs. Net carbs refer to total carbs minus fiber, which is indigestible and therefore cannot be broken down and absorbed by your body. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. This macronutrient distribution shifts the body's primary fuel source from glucose to ketones, a metabolic state known as ketosis. Excess carbohydrates can disrupt ketosis.

Benefits of the Keto Diet

Following a ketogenic diet can offer several potential benefits, ranging from weight loss to improved blood sugar control. The keto diet may help with weight management, blood glucose regulation, and other health goals.

Keto-Friendly Foods

The keto diet accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range. To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods. Here are 20 healthy foods to eat on the keto diet:

Seafood: Fish and shellfish are very keto-friendly.
Meat and poultry: Meat and poultry are considered staple foods on the keto diet.
Eggs: Eggs are a staple in keto diets.
Cheese: There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.
Plain Greek yogurt and cottage cheese: Plain Greek yogurt and cottage cheese are nutritious, high protein foods.
Cream and half-and-half: Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.
Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
Green leafy vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet.
Summer squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
High fat veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat.
Other nonstarchy vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
Nuts and seeds: Nuts and seeds are high in fat and low in carbs.
Berries: Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.
Shirataki noodles: Shirataki noodles are a fantastic addition to the keto diet.
Dark chocolate and cocoa powder: Dark chocolate and cocoa are delicious sources of antioxidants.
Olive oil: Olive oil provides impressive benefits for your heart.
Butter and ghee: Butter and ghee are good fats to include while on the keto diet.
Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks.
Unsweetened sparkling water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.

Yogurt and the Keto Diet

Yogurt is delicious and can provide a nice balance of macronutrients, so it makes sense that you would want to include it on your keto diet grocery list. Yogurt is a go-to breakfast (and snack!) staple. And while yogurt bowls may provide an opportunity to get in some good-for-you foods, such as fruit and nuts, they’re also a base for higher-carb toppings, such as granola. Yogurt has carbohydrates because it contains lactose, a type of sugar found in milk, as research notes. One look at the dairy case and you’ll see that there are many varieties of yogurt (such as traditional, Greek, Skyr), made with different milks (cow, nondairy), fat content (whole, 2 percent, nonfat), and flavors (plain, fruit, dessert).

Yogurt Nutrition Facts

Here are the nutrition facts for yogurt, according to Department of Agriculture (USDA):

Carbs in yogurt: 8 grams (g)
Net carbs in yogurt: 8 g
Fat in yogurt: 5.5 g
Protein in yogurt: 6 g

Net carbs is a measurement determined by total carbs minus fiber and sugar alcohols, according to Atkins. Net carbs provides a rough estimate of the amount of carbohydrates that are digested and thus affect blood sugar. Food and Drug Administration, but people following a keto diet often use this number as a guide to help them stay in their carb range. Because plain yogurt contains neither fiber nor sugar alcohols, the net carbs are the same as total carbs.

Other Nutrients in Yogurt

Yogurt provides the bone-building minerals calcium and phosphorus, and dairy-based yogurts offer B vitamins such as riboflavin, according to Harvard Health. Riboflavin helps metabolize food into energy, and another B vitamin, B12, is necessary for maintaining energy, as the National Institutes of Health points out.

Choosing the Right Yogurt

So, is yogurt keto-friendly? Not all of them are, but they can be, particularly if you make your own creations at home. For the most keto-friendly choice, opt for plain, full-fat yogurt with no added sugars. Be cautious with flavored yogurts, as they often contain added sugars that can quickly add up in your daily carb count. Even plain yogurt contains natural sugars, so practice portion control.

Key Considerations

Plain vs. Flavored: Be cautious with flavored yogurts, as they often contain added sugars that can derail ketosis. A container of Yoplait Strawberry Yogurt has 27 grams of carbs, with 13g of added sugar! These yogurts are not healthy for anyone, keto diet or not.
Fat Content: Opt for full-fat varieties. Full fat, plain yogurt is suitable for a keto diet (in moderation!). Studies have found that consuming full fat dairy products is correlated with a lower risk of obesity, most likely due to it’s satiety (embrace those healthy fats!). In addition, the most beneficial nutrients in dairy are found in the fats, so don’t buy products with these stripped out! Full fat dairy contains a fatty acid call C:15, recently classified as an essential fatty acid (meaning our bodies do not make it. We have to get it from our diets.) C:15 plays a crucial role in cellular health and disease prevention. A deficiency causes “cellular fragility”, or advanced aging.
Added Sugars: Avoid yogurts with added sugars.
Portion Control: Even plain yogurt contains natural sugars, so practice portion control.

Greek Yogurt: A Keto-Friendly Option

When it comes to other types of yogurt, you may ask is Greek yogurt okay on keto? The answer is yes, especially if you need a higher source of protein. Be sure to choose plain Greek yogurt. This type of yogurt is slightly lower in carbs (7 g per 6-oz container), has more fat, and packs more than double the protein (15 g), per the USDA. Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent high-protein snack. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet. As with all other carb sources (berries, veggies, nuts and seeds), it should be consumed in moderation. Planning your carb needs around a snack, breakfast, or dessert containing Greek yogurt is often helpful and helps beat egg and meat boredom.

Best Yogurt Brands for Keto

Wondering which low-carb yogurt to choose? When selecting one, check the nutrition label for carb count (less than 7 grams per serving is ideal), fat content (made with full fat dairy), and protein (10-15 grams of protein is good!). Avoid yogurts made with skimmed milk that had oils added back in to them. Dairy is perfect as it is! Some keto-friendly yogurt brands are sweetened and have unnecessary ingredients. Keep it simple - milk and probiotics! Opt for full-fat yogurt with active cultures and avoid artificial sweeteners and add your own, like allulose or monk fruit. Here is 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. Grass fed dairy has a better omega 3/omega 6 ratio - higher in omega 3s, lower in omega 6s, because of the animal’s grass based diet.
Fage 5% Greek Yogurt (Great Choice): 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat. This brand gets a high rating for having the creamiest and best flavor.
Greek Gods Plain Greek Yogurt (Okay Choice): (full fat), 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat. This brand gets a lower rating for not being grass-fed and having a lower protein content.
Kirkland Nonfat Greek Yogurt(Okay Choice): 2/3 cup (170g) serving has 7g of carbs, 18g protein, and 0g fat. This brand gets a lower rating for using nonfat dairy, which strips the yogurt of important nutrients. The low fat content means it definitely needs fat added back into it to be good for a keto diet. It also is made with conventional dairy, rather than organic or grass-fed.
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. This brand gets a lower rating for not tasting great, having lots of unnecessary ingredients, and being made with reduced fat milk. It’s an okay choice, but not a healthy choice.
Ratio Yogurts (Poor Choice): (nutrition is based flavored choices), 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat. This brand gets a lower rating for not tasting great, and being made with skimmed fat milk. They add in sunflower oil (a seed oil) to add back in fat. It’s a keto-friendly choice, but not a healthy choice.

While Two Good and Ratio are known to be “keto friendly” yogurts, they aren’t the healthiest choices. Consider choosing these while you’re trying to get into ketosis, then switching to a healthier option after your body is already in ketosis.

Plant-Based Yogurt

Kite Hill makes a plant-based yogurt that is keto friendly. 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. This yogurt is less than ideal because of it’s low protein content. It is okay for an occasional treat if you must be dairy free. However, opt for real yogurt if possible!

Incorporating Yogurt into Your Keto Diet

Incorporate small servings of yogurt into your keto meal plan can provide probiotics, protein, and healthy fats while keeping your carbohydrate intake in check. Keto-friendly yogurt typically contains a balance of macronutrients that align with the ketogenic diet's principles. These macronutrient ratios support ketosis by keeping your carbohydrate intake low enough to trigger fat-burning for energy. Additionally, keto yogurt often contains live active cultures, providing beneficial probiotics for gut health.

Tips for Enjoying Yogurt on Keto

Boost the nutritional profile of your yogurt by adding keto-friendly ingredients like nuts, seeds, coconut flakes, or low-carb fruits like berries. This can add flavor, texture, and additional nutrients without compromising ketosis.
Incorporate yogurt into keto-friendly recipes like smoothies, sauces, dressings, or desserts.
Keep track of your daily macronutrient intake to ensure that yogurt fits into your keto meal plan without exceeding your carbohydrate allowance.

Low-Carb Toppings and Additions

What if I don’t Like Plain Yogurt? Dress it up! I love plain yogurt, but not plain, if you know what I mean. I add low carb toppings and flavors to make it a fun, healthy, and energizing snack. Especially if you’re choosing yogurt as a meal replacement, adding some toppings will help it be more satiating. If you have a zero fat yogurt, you can add:

Read also: Aspartame and Ketosis

Allulose (a natural sugar that the body cannot digest, this “sugar” has major health benefits!)
Monk Fruit Sweetener (stevia is also a good choice if you like it), (1 teaspoon, 0 carbs)
Vanilla Extract (this actually adds a sweet flavor and is one of my favorite additions to plain yogurt)
Nuts and Seed: almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds
Nut Butter (1 tablespoon almond butter has 1.3g net carbs)
Unsweetened Coconut (1 tablespoon has <1g net carbs)
Raspberries (1/2 cup has 3g net carbs)
Strawberries (1/2 cup has 4g net carbs)
Blackberries (1/2 cup has 3g net carbs)
Blueberries (1/4 cup has 4g net carbs) *use in small amounts
Lemon Juice (1 teaspoon has <1g net carbs)

Keto Greek Yogurt Snack Ideas

Here are some Keto Greek Yogurt Snack Ideas:

Chocolate Strawberry Greek Yogurt: 9g Net Carbs, 19g Protein, 12g Fat, 222kcal. Ingredients: 1- Fage 5% Greek Yogurt (170g) (other low carb yogurt will change the nutrition facts), 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) (other yogurts will change the nutrition facts), 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) (other yogurts will change the nutrition facts), 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) (other yogurts will change the nutrition facts), 1 tablespoon unsweetened coconut, 6 macadamia nuts, chopped

Here are some recipe ideas:

Blueberry Lemon: Add lemon juice and monk fruit sweetener to yogurt, and stir well to combine. Top with blueberries and pecans. Grating lemon zest over the top adds more lemon flavor!
Macadamia Coconut: Stir coconut and macadamia nuts into yogurt. If desired, sweeten with monk fruit sweetener or vanilla extract.
Raspberry Almond: Stir vanilla into yogurt, then top with raspberries and almond butter. Add chopped almonds if desired for added texture!

*Nutrition facts are for yogurt only.

Keto Recipes With Yogurt

When you need inspiration for how to incorporate yogurt in delicious and keto-friendly ways, check out these recipes:

The Best Low Carb Keto Yogurt Recipe: If you want to make your own almond milk yogurt, the recipe from Wholesome Yum will teach you how. If not, skip the keto yogurt steps and add her recommended toppings: hemp hearts, sliced almonds, coconut chips, berries, and sugar-free jam to store-bought yogurt.
Low Carb 'Yogurt': The recipe from Hey Keto Mama is perfect if your carb limit is tighter and regular yogurt just won’t cut it.

Making Your Own Keto Yogurt

If you're feeling adventurous, you can make your own keto-friendly yogurt at home. This allows you to control the ingredients and ensure a low-carb, high-fat product.

Low-Carb Yogurt Recipe

Rather than using a pre-made yogurt base, this recipe starts from scratch. Combine sour cream and heavy whipping cream along with a few teaspoons of keto-friendly sweetener.

Keto Yogurt with Probiotics Recipe

This made-from-scratch recipe combines almonds, water, heavy cream, gelatin powder, and optional liquid sunflower lecithin for texture.

Yogurt as Part of a Balanced Keto Diet

Incorporating yogurt into your keto diet requires careful planning and consideration. It's essential to balance your macronutrient intake and choose yogurt options that align with your dietary goals.

When I First Start Keto, is Yogurt a Good Choice?

When first starting a keto diet, a lower amount of carbs is needed. For the first 4-12 weeks of a keto diet, the body is using up glycogen stores and learning to be metabolically flexible, meaning having the ability to use both fat and carbohydrates as a fuel source. It’s important to keep carbs very low during the initial phases, so yogurt is not the best option. Use carbohydrates for foods like vegetables and nuts during this phase. Once you’ve been in ketosis for a while, bring in yogurt as a snack or sweet treat. See ideas below for turning a simple pot of Greek yogurt into a delicious dessert!

Is Yogurt Healthy?

Yes. A large amount of research suggests that yogurt delivers health benefits. One review of more than 100 studies spanning almost 40 years suggests consuming “fermented milk products,” which includes yogurt, is associated with a reduced risk of breast cancer, colorectal cancer, and type 2 diabetes; healthier weights; and better heart, bone, and GI health. The fermentation creates health-promoting compounds that may help reduce blood pressure, enhance the immune system, and act as an antioxidant and an anti-inflammatory agent, says research.

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