For those following a ketogenic diet, finding suitable snacks and meal options can sometimes feel limiting. However, yogurt lovers rejoice! There's a wide variety of keto-friendly yogurts available that can satisfy your cravings without derailing your health goals. These yogurts typically boast low carbohydrate content and high protein levels, helping you stay full and energized. This guide explores some of the best keto yogurts on the market, considering factors like nutritional information, flavor options, and ingredients.
What to Look for in a Keto Yogurt
When choosing a yogurt for a ketogenic diet, it's crucial to pay attention to the nutritional information. The primary goal is to minimize carbohydrate intake while maximizing protein and healthy fats. Here's a breakdown of what to look for:
- Net Carbs: Aim for yogurts with a low net carb count, ideally under 10 grams per serving. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content.
- Protein: Opt for yogurts high in protein to help you feel satiated and support muscle growth. Look for options with at least 10 grams of protein per serving.
- Fat Content: While keto emphasizes low carbs, it also requires adequate fat intake for energy. Choose yogurts with a moderate amount of healthy fats.
- Sugar Content: Avoid yogurts with added sugars or artificial sweeteners. Natural sweeteners like stevia or monk fruit are preferable.
- Ingredients: Read the ingredient list carefully to ensure the yogurt doesn't contain any hidden carbs or non-keto ingredients like refined oils or starches.
The Best Keto Yogurt Options
Greek Yogurt Varieties
Greek yogurt is a popular choice for keto dieters due to its naturally low carb and high protein content. Here are some top contenders:
- Fage Total 0% Greek Yogurt: This fat-free option is rich and creamy, with 16 grams of protein and only 5 grams of total carbs per 150-gram serving. It's a versatile choice for pairing with berries or nuts.
- Fage Total 2% Greek Yogurt: Another excellent choice from Fage, this yogurt contains just 3 grams of fat, 15 grams of protein, and 5 grams of net carbs per 150-gram serving.
- Fage Total 5% Greek Yogurt: For those who prefer full-fat yogurt, this option offers 14 grams of protein, 8 grams of fat, and 5 grams of carbohydrates per 150-gram serving.
- Nature's Promise Organic Whole Milk Greek Yogurt: Made with organic ingredients, this yogurt contains just under 3 grams of carbs and 10 grams of protein per 100-gram serving, along with just over 3 grams of fat.
- Stonyfield Grassfed Plain Greek Yogurt: This yogurt provides 16 grams of protein and 6 grams of fat per 170-gram serving, with 7 grams of carbs.
- Oikos Triple Zero Blended Greek Yogurt: With 7 net carbs and 15g of protein per serving, this is one of the highest protein keto greek yogurts you can find.
- Ingredients: Cutured Grade A Non Fat Milk, Water, Natural Flavors, Tapioca Starch, Vegetable Juice Concentrate, Stevia Leaf Extract, Lemon Juice Concentrate, Sea Salt, Vitamin D3, Yogurt Cultures: S.
Flavored Yogurt Options
Many flavored yogurts are packed with sugars and carbs, but some brands offer keto-friendly options:
- Two Good Strawberry and Raspberry Yogurts: These berry-flavored yogurts contain 3 grams of carbohydrates and 2 grams of sugar per 95-gram pot, along with 8 grams of protein.
- Chobani Zero Sugar Vanilla Greek Yogurt: This vanilla-flavored yogurt has only 1 gram of net carbs and 12 grams of protein per 150-gram serving.
- Chobani Zero Sugar Peach Greek Yogurt: Another sugar-free option from Chobani, this peach-flavored yogurt offers 1 gram of net carbs and 12 grams of protein per 150-gram serving.
- Chobani Zero Sugar Milk and Cookies Greek Yogurt: This indulgent flavor contains only 5 grams of total carbs and 4 grams of net carbs per 150-gram serving, along with 12 grams of protein.
- Chobani Zero Sugar Mixed Berry Yogurt: This berry-flavored yogurt has just 1 gram of net carbs and 12 grams of protein per 150-gram pot.
- Ratio Keto-Friendly Yogurt: These yogurts come in various fruit flavors like strawberry, vanilla, coconut, and mixed berry, with only 3 grams of carbs and 1 gram of sugar per 150-gram pot, along with 15 grams of protein and 9 grams of fat.
- Two Good greek yogurt gets its name from the fact that each cup of their yogurt has just 2 grams of sugar at the most. These greek yogurt cups are sweetened with natural stevia and monkfruit sweeteners, so they have the same sweet and tangy deliciousness as your favorite non-keto yogurt without any of the added sugar. As far as flavors go, you can get the Two Good Yogurt in vanilla, strawberry, peach, and mixed berry flavors. Ingredients: Cultured Reducted Fat Milk, Water, Natural Falvors, Lemon Juice Concentrate, Tapioca Starch, Gellan Gum, Stevia Leaf Reb M, Sea Salt, Fruit & Vegetable Juice Concentrate, Vitamin D3, Active Yogurt Cultures (L. Bulgaricus, S.
- Just like the regular Chobani greek yogurt, this low carb yogurt is non-GMO and made without artificial ingredients. You can get this low carb yogurt in blueberry, vanilla, mixed berry, strawberry, toasted coconut vanilla, and even milk & cookies.
Icelandic Yogurt (Skyr)
Skyr is a traditional Icelandic yogurt known for its thick and creamy texture and high protein content:
Read also: Zero-Calorie Cherry Soda Review
- Siggi's Icelandic Plain Nonfat Skyr: This skyr contains 19 grams of protein per 170-gram serving, with 7 grams of carbs.
- Thor's Skyr: This Icelandic-style yogurt has only 5 grams of carbs per 170-gram pot of the plain variety, with 21 grams of protein. It also comes in flavors like vanilla, strawberry, blueberry, coffee, coconut, and Key lime.
- Skyr is a kind of strained yogurt hailing from Iceland, where it's been a part of the local cuisine for centuries. This low carb skyr from Siggi's has one of the highest protein content of all the keto yogurts in this list with 14g of protein per serving and just 4 net carbs. Ingredients: Cultured Reducted Fat Milk, Water, Natural Falvors, Lemon Juice Concentrate, Tapioca Starch, Gellan Gum, Stevia Leaf Reb M, Sea Salt, Fruit & Vegetable Juice Concentrate, Vitamin D3, Active Yogurt Cultures (L. Bulgaricus, S.
Plant-Based Yogurt Alternatives
For those following a vegan or dairy-free keto diet, several plant-based yogurt alternatives are available:
- Kite Hill Plain Unsweetened Almond Milk Yogurt: This vegan yogurt contains 12 grams of fat and 5 grams of plant-based protein per 170-gram serving, with 7 grams of net carbs.
- Forager Unsweetened Plain Cashew Milk Yogurt: This versatile yogurt has 9 grams of fat, 3 grams of protein, and only 1 gram of total sugars per 150-gram serving, with 9 grams of net carbs.
- If you never thought you could find a keto vegan yogurt, you're in luck! A serving of this almond milk keto yogurt has just 6 net carbs. And if you want another vegan keto yogurt option but with more protein, you can get the Kite Hill plain unsweetened protein yogurt. Ingredients: Almond Milk (Water, Almonds), Starch, Citrus Fiber, Locust Bean Gum, Xanthan Gum, Live Active Cultures (S. thermophilus, L. Bulgaricus, L.
Other Yogurt Options:
- Maple Hill Plain Greek Yogurt: This yogurt contains 15 grams of protein per cup, and is rich in the healthy fats your body needs to achieve ketosis, but has 9 grams of carbs per 170-gram serving
- The Greek Gods Plain Traditional: Each 170-gram serving has 11 grams of net carbs and 9 grams of total fat.
- Old Chatham Creamery Original Sheep Yogurt: This yogurt has 9 grams of fat, 10 grams of protein and 7 grams of carbs per 170-gram serving.
Additional Considerations:
- YQ by Yoplait Plain Yogurt: Made with cultured milk, this natural keto-friendly yogurt is one of the top picks for those looking for.
- Two Good Plain Low-Sugar Yogurt: It contains just 3 grams of carbs per 170-gram serving, along with 16 grams of protein, and only 1 gram of sugar per serving, with 2.5 grams of fat.
- Ratio Keto Friendly Yogurt And the macros for this keto yogurt definitely speak for themselves. Plus, Ratio comes in 5 delicious flavors - vanilla, mango, strawberry, coconut, and black cherry. By the way, these keto yogurts are sweetened with sucralose, which is an artificial sweetener that isn't compatible with the clean keto diet. Ingredients: Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Milk Fat, Avocado Oil, Natural Flavor, Salt, Beet Juice Concentrate, Sucralose, Cultures (L. Bulgaricus, S.
Tips for Enjoying Keto Yogurt
- Add Healthy Fats: Many low-carb yogurts are also low in fat, so supplement them with healthy fats like nuts, seeds, or avocado.
- Incorporate Berries: Berries are a keto-friendly fruit option that can add flavor and antioxidants to your yogurt.
- Use as a Base: Plain yogurt can be used as a base for smoothies, dips, or sauces.
- Read Labels Carefully: Always check the nutritional information and ingredient list to ensure the yogurt fits your keto requirements.
Read also: Benefits of the Gravis ZG Chair
Read also: Easy Low-Carb Cheese Crackers