Is Yogurt Keto? How Many Carbs In Yogurt?
By Carine Claudepierre
Published on 03/25/2022 - Last updated on 10/26/2023
This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
If you are following a Ketogenic diet you know how important checking your carbs is. You surely know that milk isn’t keto-friendly, but is yogurt Keto? How many carbs are in a cup of yogurt?
Let’s have a look at all forms of yogurt to find out if it is a keto-friendly dairy product and how much you can take and stay in ketosis!
Yogurt is a versatile ingredient on a keto diet. It can be runny, or it can be thick. It can be smooth and sweet or tangy and creamy.
What Are Dairy Products?
Yogurt is one of the common dairy products which means it is produced from animal milk.
The other usual dairy products include milk, butter, cream, cheese, custard, or ice cream.
Is Yogurt Keto?
Yogurt, also spelled yoghurt, yogourt, yoghourt comes from the fermentation of milk.
The word yogurt is borrowed from the Turkish language where it means “to be curdled”.
Despite coming from milk it loses most of the sugar while curdling making it keto friendly. The bacteria used to curdle feed on the sugar and leave the tangy taste typical of yogurt.
How Many Carbs In Yogurt?
The following table shows the net carbs in various types of yogurt per 100 grams:
| Type of yogurt | Net Carbs | Fat | Protein | Calories |
|---|---|---|---|---|
| Plain Yogurt | 11.8g | 1.1g | 3.7g | 72 kcal |
| Nonfat Greek Yogurt | 3.6g | 0.4g | 10.3g | 59 kcal |
| Low-fat Greek Yogurt | 3.9g | 1.9g | 9.9g | 73 kcal |
| Whole-milk Greek Yogurt | 4g | 5g | 9g | 97 kcal |
All data comes from the FoodCentral database.
If all varieties of plain Greek yogurt have an acceptable quantity of carbs, plain yogurt has way too much sugar to be part of the keto-friendly yogurts.
Bear in mind that there are as many types of yogurt as brands producing them, so make sure to always read their nutrition label to check their carbs!
Dairy-Free Alternatives To Yogurt
I tend to avoid Yogurt that I substitute for a dairy-free alternative like coconut yogurt.
You can also find many other dairy-free yogurts like:
- Almond Yogurt
- Cashew Yogurt
- Soy Yogurt
Make sure to pick an unsweetened version for your baking.
Frequently Asked Questions?
Unsweetened Greek yogurt is relatively low in carbs with between 3g and 4g of net carbs per 100 grams for the most common brands. So you can safely have 100g as long as you monitor the rest of your carb intake.
Avoid plain yogurt though and any sweetened Greek yogurt.
Unsweetened Greek yogurt should not kick you out of ketosis as long as you don’t take more than what your macros allow you for the day.
Avoid plain yogurt and favor unsweetened Greek yogurt. It’s low in carbs and high in fat and very much keto-friendly.
Siggi’s Icelandic yogurt are generally low in carbs, except for the Low-Fat yogurt that can have as much as 11g of sugar per serving. Opt for their Lower-sugar options.
Siggi’s Skyr Low-Sugar yogurt comes with only 2g of net carbs per serving, making it very low in carbs. Don’t opt for their low-fat yogurts that go up to 11g of net carbs.
My Favorite Recipes With Yogurt
Below are my favorite recipes made with yogurt or Greek yogurt.
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
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The recipes, instructions, and articles on this website should not be taken or used as medical advice. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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