Yogurt On Keto: Which One Is Best for Your Macros?

According to the U.S. Department of Agriculture (USDA), a 6-ounce serving of plain, full-fat yogurt contains approximately 8 grams of carbohydrates (6).

The Standard Ketogenic Diet, a regimen adopted by many seeking to achieve their weight loss goals, limits daily carbohydrate intake to only 20 to 50 grams. So, you can see how carefully one must choose their foods to stay within these macros.

But does this mean you should forego the benefits of this probiotic-rich, nutrient-dense food? Certainly not.

Yogurt, especially types that are lowest in carbs and high in fat, can be a fantastic addition to your keto lifestyle, offering not just gut health benefits but also help with keeping you feeling full and satisfied.

Here’s your guide to navigating the yogurt aisle, ensuring that what you spoon into your bowl supports your macros and your ketogenic journey.

Is Yogurt High In Carbs?

Yogurt is relatively high in carbs; relatively, when compared to other keto-friendly foods like meats, fatty fish, low-starch vegetables and cheese.

But not all yogurts are created equal – some have more carbs than others.

What determines how much carbs are in yogurt?

Primarily, it’s the type of milk used and the process used to make it.

Regular (Full-Fat) Yogurt

This is made from whole milk fermented by live bacteria. Plain, unflavored varieties don’t contain added sugar, but it does have naturally occurring lactose – a type of sugar found in dairy products. In a 6-ounce serving, plain full-fat yogurt can have up to 8 grams of carbs (6).

Greek Yogurt

After the milk is fermented by live bacteria, this type of yogurt is strained to remove excess whey and lactose, resulting in a thicker consistency and higher protein content.

The excess whey that’s discarded in the process also reduces the carb content.

Greek yogurt can have anywhere between 4 to 7 grams of carbs in a 6-ounce serving (4).

Skim Milk or Low-Fat Yogurt

These are made from skimmed milk and have a lower fat content. While this may seem appealing for weight loss, they typically contain more added sugar to compensate for the lack of flavor from fat. This can result in higher carb counts, especially with flavored varieties – sometimes even surpassing the 20-50 gram limit for keto. Even plain, unflavored low-fat yogurt has around 12 grams of carbs in a 6-ounce serving (5). It’s best to avoid these types of yogurts on a keto diet.

Plant Based Yogurts

Yogurts made from plant-based milk, such as almond or coconut milk, are becoming increasingly popular. They vary in carb content compared to regular yogurt, with some containing as little as 1 gram of carbs per serving, or as much as 12 grams per serving (3). 

Some plant-based yogurts may contain added sugars or thickeners, which can increase the carb count. You’ll have to check the labels to find a product that works for you. 

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Is Yogurt OK for Keto?

Yogurt is okay for keto provided it fits within your daily carbohydrate limit and you choose the right type. Full-fat Greek yogurt is often the best option for those following a keto diet as it is higher in fat and lower in carbs, compared to regular yogurt. Regular full-fat yogurt can also work, though, if you prefer the taste and/or texture. 

Reading labels goes a long way to ensure you’re not going over your daily carb limit. Here’s what to look out for on a yogurt label:

When following a ketogenic diet, every gram of carbohydrate counts. The goal is to stay within a low daily carb limit to keep your body in a state of ketosis, where it burns fat for energy, instead of glucose. 

This is why choosing the right kind of yogurt—and reading its label carefully—is crucial. Here’s a detailed guide to help you navigate yogurt labels, with surprising facts and insider tips to ensure you make keto-friendly choices.

1. Total Carbohydrates

First, look at the total carbohydrates listed on the nutrition label. For a keto diet, you’re typically aiming to consume between 20 to 50 grams of net carbs per day, depending on your specific goals and level of activity. 

Remember, not all yogurts are created equal; some flavored varieties can have as much as 15-20 grams of carbs per serving, which could consume a significant portion of your daily carb allowance.

2. Fiber Content

Deduct the fiber content from the total carbohydrates to calculate the net carbs, which is what you should be more concerned about on a keto diet. Fiber is a carbohydrate that your body cannot digest, so it doesn’t raise your blood sugar or interfere with ketosis. Most yogurts are not high in fiber, but it’s still worth checking.

3. Sugar Alcohols

Some yogurts contain sugar alcohols, half of which can also be subtracted from total carbs when calculating net carbs. 

However, be cautious—while sugar alcohols don’t affect blood sugar as much as regular sugar, they can cause digestive issues in some people. 

Also, not all sugar alcohols are created equal; erythritol is a popular option for keto as it has little to no impact on blood sugar levels (1).

Read more: Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet

4. Added Sugars

Many yogurts come with added sugars, which can quickly exceed your carb limit. Select yogurts labeled as “no added sugar” or “unsweetened.” Keep an eye out for terms like “fruit on the bottom” or “flavored,” as these usually indicate added sugars. Surprisingly, even some plain yogurts can have added sugars, so always read the label.

Manufacturers don’t always use the words “sugar” or “syrup” when listing added sugars on labels; they may use terms like:

• Dextrose
• Fructose
• Corn syrup
• Cane sugar
• Honey
• Agave nectar
• Maltose
• Maple syrup
• Brown rice syrup
• Molasses
• Grape juice concentrate
• Date sugar
• Sucrose
• Lactose

Be mindful of these sneaky terms and choose yogurts with little to no added sugars.

When in doubt, choose plain, unsweetened yogurt and sweeten it yourself with keto-friendly options like stevia or monk fruit

5. Protein Content

Protein is essential on a keto diet, and full-fat Greek yogurt contains the highest amount of protein, compared to other types of yogurt (4). Look for yogurts with more protein per serving to help keep you feeling full and satisfied.

5. Serving Size

Portion sizes can be misleading. A single container of yogurt could contain more than one serving, doubling or even tripling the amount of carbs you might think you’re consuming. Always check the serving size to ensure you’re not inadvertently eating more carbs than planned.

We’ve discussed more yogurt options to have while on keto in our keto yogurt article.

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How Much Yogurt Should I Eat a Day On Keto?

A 6-ounce serving of full-fat Greek yogurt is probably enough for daily consumption on a keto diet. It’s just enough to provide you with a satisfying and nutrient-dense snack without exceeding your daily carb limit.

That said, you may choose to have smaller servings or skip yogurt altogether if you prefer to save your carb allowance for other foods. The only consideration here is your macros; make sure you’re not skimping on protein and healthy fats from other sources.

In a previous blog: Best Yogurt for Weight Loss, we delve deeper into the recommended serving sizes for different types of yogurt, depending on your overall health and wellness goals.

FAQs

• Does Greek Yogurt Break Ketosis?

Greek yogurt doesn’t automatically break ketosis, provided it fits within your daily carb limit and you choose a variety that is low in carbs. Full-fat Greek yogurt is generally the best yogurt for keto as it is higher in fat and lower in carbs compared to regular yogurt, but regular full-fat yogurt can also work if it fits within your daily carb limit.

Eating too much Greek yogurt, even if it’s low in carbs, could potentially kick you out of ketosis. This is because protein can also be converted to glucose when consumed in excess. It would take a lot of Greek yogurt to do this, but keep an eye on your daily protein intake and adjust accordingly.

• Why Is Milk Not Allowed on Keto?

Milk contains a relatively high amount of carbs, so it’s not typically allowed on a keto diet very often. A single cup of whole milk contains around 12 grams of net carbs, which could easily exceed your daily carb limit, depending on what else you eat that day.

That said, you may be able to more easily fit plant-based milk alternatives like unsweetened almond or coconut milk into your keto diet, as long as you choose options that are low in carbs and added sugars. Always check the label to be sure.

• How to Get Into Ketosis In 24 Hours?

To get into ketosis in 24 hours, you would need to limit your carb intake drastically and increase your healthy fat consumption. A standard keto diet typically recommends consuming no more than 20-50 grams of net carbs per day, and it may be challenging to achieve this in just one day.

Here are some tips that could help:

• Stick to low-carb, high-fat foods like meat, fish, eggs, nuts, and healthy oils.
• Limit your carb intake to no more than 20 grams per day.
• Stay well-hydrated and drink plenty of water throughout the day.
• Incorporate intermittent fasting by going for extended periods without food (12-16 hours) to deplete glycogen stores in the body faster and enter ketosis.
• Exercise (if you can tolerate it) to burn off any excess glycogen stores and help the body switch over to using fat for energy.

Keep in mind that everyone’s body is different, and it may take longer than 24 hours to enter ketosis. We recommend a more gradual approach to transitioning into a keto diet, to avoid any potential adverse effects.

The Bottom Line

Yogurt can be a part of a keto diet as long as you choose the right kind and stick to appropriate portion sizes. Full-fat Greek yogurt is often the best option due to its higher fat content and lower carb count. Regular full-fat yogurt can also work. Other low-carb yogurts made from plant-based milk can also be a good alternative. Remember to always read the label and aim for lower carb options to stay within your daily limit.