Introduction
Yogurt is a nutrient-packed, probiotic-rich food, but is it compatible with a low-carb or keto diet? Many people worry that yogurt’s natural sugars might kick them out of ketosis or spike blood sugar.
The good news? Yes, you can eat yogurt on a low-carb diet—if you choose the right kind!
In this guide, we’ll cover:
✅ Best yogurt for low-carb & keto diets
✅ Carbs in yogurt (which types to avoid)
✅ Does yogurt break ketosis?
✅ High-protein vs. low-carb yogurt
✅ Delicious low-carb yogurt recipes
Let’s dive in!
Is Yogurt OK for a Low-Carb Diet?
Yes, but not all yogurts are equal!
- Regular yogurt (flavored or sweetened) → High in sugar (15-30g carbs per serving) ❌
- Greek yogurt (plain, unsweetened) → Lower in carbs (4-9g per serving) ✅
- Skyr (Icelandic yogurt) → High in protein, moderate carbs (6-10g per serving) ⚠️
- Keto yogurt (unsweetened coconut or almond milk yogurt) → Lowest carbs (2-5g per serving) ✅✅
Best choice for keto? Full-fat Greek yogurt or unsweetened coconut yogurt.
Carbs in Yogurt: Which Types Are Low-Carb?
| Yogurt Type | Carbs per 100g | Best for Low-Carb? |
|---|---|---|
| Regular flavored yogurt | 15-30g | ❌ No |
| Plain whole milk yogurt | 4-6g | ✅ Yes (in moderation) |
| Greek yogurt (plain) | 3-5g | ✅✅ Best option |
| Skyr (Icelandic yogurt) | 6-10g | ⚠️ Depends on macros |
| Unsweetened almond/coconut yogurt | 2-5g | ✅✅ Keto-friendly |
Pro Tip: Always check nutrition labels—some “low-fat” yogurts have added sugars!
Does Yogurt Break Ketosis?
It depends on:
✔ Type of yogurt (Greek or coconut yogurt = safer)
✔ Portion size (stick to ½ cup or less)
✔ Total daily carb intake (keep under 20-50g net carbs)
Best keto yogurts that won’t break ketosis:
- Fage 5% Greek Yogurt (3g carbs per 100g)
- Two Good Yogurt (2-3g carbs per serving)
- Cocoyo Coconut Yogurt (2g net carbs per serving)
People Also Ask: Yogurt & Low-Carb Diets
1. Is yogurt high in carbs?
Some are, some aren’t!
- High-carb: Flavored yogurts (Yoplait, Activia) → 15-30g carbs
- Low-carb: Plain Greek yogurt → 3-5g carbs
2. What happens if you only eat protein and no carbs?
- Short-term: Rapid weight loss (mostly water)
- Long-term: Possible fatigue, muscle loss, nutrient deficiencies
- Better approach: Moderate protein + healthy fats + low-carb veggies
3. Can I eat yogurt on keto?
Yes! Stick to:
- Full-fat Greek yogurt
- Unsweetened coconut/almond yogurt
- Portion-controlled servings (½ cup max)
Best Low-Carb Yogurt Brands
1. Fage Total 5% Greek Yogurt
✔ Carbs: 3g per 100g
✔ Why? High-fat, creamy, no added sugar
2. Two Good Yogurt
✔ Carbs: 2-3g per serving
✔ Why? Extra-low sugar, multiple flavors
3. Cocoyo Coconut Yogurt
✔ Carbs: 2g net per serving
✔ Why? Dairy-free, keto-approved
4. Siggi’s Skyr (Plain)
✔ Carbs: 4g per serving
✔ Why? High-protein, thick texture
Delicious Low-Carb Yogurt Recipes
1. Keto Yogurt Parfait
- Ingredients: Greek yogurt, berries, chia seeds, almond butter
- Carbs: ~8g net
2. Savory Yogurt Dip
- Ingredients: Greek yogurt, garlic, dill, lemon juice
- Carbs: ~3g per serving
3. Protein Yogurt Smoothie
- Ingredients: Yogurt, almond milk, protein powder, spinach
- Carbs: ~5g net
Final Verdict: Can You Eat Yogurt on Low-Carb?
✅ Yes! Choose:
- Plain Greek yogurt
- Unsweetened coconut/almond yogurt
- Small portions (½ cup or less)
❌ Avoid:
- Flavored yogurts (high sugar)
- Low-fat yogurts (often high-carb)
Conclusion
Eating yogurt on a low-carb diet is possible—if you pick the right kind! Stick to full-fat Greek yogurt or unsweetened dairy-free options, and always check nutrition labels to stay within your carb limits.
Love yogurt but worried about carbs? Try the brands and recipes above to enjoy yogurt without kicking yourself out of ketosis!