Yogurt in Keto Diet: The Ultimate Guide
Yes, yogurt can be part of a keto diet—if you choose low-carb, high-fat options like Greek yogurt or unsweetened full-fat yogurt. Not all yogurts are good for keto diets. Choosing the right one is important to stay in ketosis and enjoy its probiotic benefits.
In this guide, we’ll break down:
- The best yogurt choices for keto
- How yogurt supports weight loss
- Carbs in different yogurt types
- Delicious keto yogurt recipes
Let’s dive in!
Yogurt in a Low-Carb Diet: What You Need to Know
Yogurt is a nutrient-packed dairy product rich in protein, calcium, and probiotics. However, many commercial yogurts are loaded with sugar, making them a poor choice for the keto diet.
Carbs in Popular Yogurt Types (Per 100g)
| Yogurt Type | Total Carbs (g) | Net Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Full-Fat Greek | 4 | 3 | 10 | 9 |
| Plain Whole Milk | 5 | 4 | 3.5 | 3.5 |
| Flavored Low-Fat | 15+ | 14+ | 1-2 | 4 |
| Coconut (Unsweetened) | 3 | 2 | 15 | 1 |
Best Keto Yogurt Picks:
✅ Full-fat Greek yogurt (lowest net carbs)
✅ Unsweetened coconut yogurt (dairy-free option)
✅ Plain whole-milk yogurt (moderate carbs, but fits if portioned)
Avoid flavored or low-fat yogurts—they often contain added sugars that kick you out of ketosis.
What Dairy Is OK on Keto?
Most high-fat, low-carb dairy products are keto-friendly, including butter, heavy cream, hard cheeses, and full-fat yogurt. The key is choosing options with minimal lactose (milk sugar) to stay within your daily carb limit.
Best Keto Dairy Choices:
✅ Butter & Ghee – Almost zero carbs, pure fat.
✅ Heavy Cream – Great for coffee, sauces (1g net carbs/tbsp).
✅ Hard Cheeses (Cheddar, Parmesan, Gouda) – Low in carbs, high in fat.
✅ Full-Fat Greek Yogurt – Opt for unsweetened (3-4g net carbs/100g).
✅ Sour Cream – Minimal carbs, great for dips & toppings.
Dairy to Avoid on Keto:
❌ Milk – High in lactose (12g carbs/cup).
❌ Flavored Yogurts – Packed with added sugar.
❌ Low-Fat Cheese & Cream Cheese (in excess) – Often higher in carbs.
Pro Tip: If you are sensitive to lactose, try aged cheeses like Parmesan. You can also try fermented dairy like kefir in moderation. These options have less lactose.
Would you like me to expand on any specific dairy product for keto? 😊
Yogurt in Keto Diet
Yes, but only if it’s low in sugar and high in fat. The keto diet requires keeping net carbs under 20-50g per day, so yogurt must fit within those limits.
How to Choose Keto-Friendly Yogurt:
✔ Check the label – Net carbs should be ≤5g per serving.
✔ Avoid added sugars – Look for words like sucrose, fructose, or “fruit concentrate.”
✔ Go full-fat – Healthy fats keep you satiated and support ketosis.
Pro Tip: Mix yogurt with chia seeds, nuts, or keto sweeteners (like stevia) for a tasty, low-carb treat!
Is Greek Yogurt Keto-Friendly?
Yes, Greek yogurt can be keto-friendly—but only if you pick the right kind! Plain, full-fat Greek yogurt is a great choice for keto. It has fewer carbs (about 3-4g net carbs per 100g) and more protein and fat than regular yogurt. However, flavored or low-fat Greek yogurt often contains added sugars, which can quickly kick you out of ketosis.
Key Tips for Keto Greek Yogurt:
✔ Go for full-fat, unsweetened varieties (avoid “low-fat” or “non-fat” options).
✔ Check the label – Some brands add thickeners or sweeteners that increase carbs.
✔ Stick to moderate portions (½ cup is a safe serving to stay within carb limits).
Greek yogurt is a great keto choice because it’s rich in probiotics for gut health and protein to keep you full. Just be mindful of your toppings—opt for nuts, seeds, or berries in small amounts to keep it low-carb!
Yogurt in Weight Loss: Can It Help on Keto?
Yes! Yogurt supports weight loss by improving digestion, boosting metabolism, and keeping you full. Studies show that probiotics in yogurt may reduce belly fat and curb cravings.
3 Ways Yogurt Aids Keto Weight Loss:
- Probiotics = Better Gut Health – A healthy gut improves fat metabolism.
- High Protein = Less Hunger – Protein increases satiety, reducing overeating.
- Healthy Fats = Steady Energy – Full-fat yogurt prevents blood sugar crashes.
Keto Yogurt Bowl Recipe (Under 5g Net Carbs):
- ½ cup full-fat Greek yogurt
- 1 tbsp almond butter
- 5 raspberries
- 1 tsp chia seeds
- Dash of cinnamon
Final Thoughts: Yogurt Can Fit in Keto—If You’re Smart!
Yogurt in keto diet is a great choice if you stick to unsweetened, high-fat options. It provides probiotics, protein, and healthy fats while keeping carbs in check.
Remember:
- Always check labels for hidden sugars.
- Full-fat Greek yogurt is the safest bet.
- Pair yogurt with keto-friendly toppings for a delicious snack.
Now that you know how to enjoy yogurt without breaking ketosis, go ahead and indulge—guilt-free!
Did you find this guide helpful? Share your favorite keto yogurt combo below! 🥑🍶
Can you eat yogurt on a keto diet?
Yes, yogurt can be part of a keto diet—if you choose low-carb, high-fat options like Greek yogurt or unsweetened full-fat yogurt. Not all yogurts are good for keto diets. Choosing the right one is important to stay in ketosis and enjoy its probiotic benefits.
What dairy is ok on keto?
Most high-fat, low-carb dairy products are keto-friendly, including butter, heavy cream, hard cheeses, and full-fat yogurt. The key is choosing options with minimal lactose (milk sugar) to stay within your daily carb limit.
Best Keto Dairy Choices:
✅ Butter & Ghee – Almost zero carbs, pure fat.
✅ Heavy Cream – Great for coffee, sauces (1g net carbs/tbsp).
✅ Hard Cheeses (Cheddar, Parmesan, Gouda) – Low in carbs, high in fat.
✅ Full-Fat Greek Yogurt – Opt for unsweetened (3-4g net carbs/100g).
✅ Sour Cream – Minimal carbs, great for dips & toppings.
Dairy to Avoid on Keto:
❌ Milk – High in lactose (12g carbs/cup).
❌ Flavored Yogurts – Packed with added sugar.
❌ Low-Fat Cheese & Cream Cheese (in excess) – Often higher in carbs.
Pro Tip: If you are sensitive to lactose, try aged cheeses like Parmesan. You can also try fermented dairy like kefir in small amounts, as they have less lactose.
Would you like me to expand on any specific dairy product for keto? 😊
Is Greek yogurt keto-friendly?
Yes, Greek yogurt can be keto-friendly—but only if you pick the right kind! Plain, full-fat Greek yogurt is a great choice for keto. It has fewer carbs (about 3-4g net carbs per 100g) and more protein and fat than regular yogurt. However, flavored or low-fat Greek yogurt often contains added sugars, which can quickly kick you out of ketosis.
Key Tips for Keto Greek Yogurt:
✔ Go for full-fat, unsweetened varieties (avoid “low-fat” or “non-fat” options).
✔ Check the label – Some brands add thickeners or sweeteners that increase carbs.
✔ Stick to moderate portions (½ cup is a safe serving to stay within carb limits).
Greek yogurt is a great keto choice because it’s rich in probiotics for gut health and protein to keep you full. Just be mindful of your toppings—opt for nuts, seeds, or berries in small amounts to keep it low-carb!
