Is Yogurt Keto-Friendly? Best and Worst Yogurt Options on Keto

author avatar Dr. Eric Berg 04/17/2024

Yogurt is a popular dairy product rich in essential nutrients, but is yogurt keto-friendly?

Yes, yogurt can be keto-friendly, but that depends on the exact yogurt type and any potential ingredients that may have been added. 

Learn how many carbs are in yogurt and discover which yogurts you can safely eat on the keto diet.  

Yogurt in a wooden bowl

How many carbs are in yogurt?

The carbohydrate content of different types of yogurts varies significantly and depends on the fat content of the milk used, if the yogurt is flavored or sweetened, or if it has any other carb-containing ingredients. 

Plain yogurt crafted from whole milk carries approximately 11 grams of carbohydrates per eight-ounce (225-gram) serving.

Greek yogurt tends to have a lower carb count as it has been strained, which removes some of the milk sugar, also known as lactose. Plain Greek yogurt typically contains around nine grams of carbs per eight-ounce serving. 

In contrast, flavored yogurts are often high in sugars and can have as much as 30 grams of net carbs per eight-ounce serving.

Yogurt nutrition facts

The exact nutritional value of yogurt can vary depending on the type of milk used, the processing techniques employed, and any potential ingredients that have been added.  

According to data published by the U.S. Department of Agriculture (USDA), a 3.5-ounce (100-gram) serving of plain Greek yogurt made from whole milk contains:

  • 97 calories 

  •  5 g total fat

  •  9 g protein

  •  3.5 g total carbs

    • 0 g fiber

    • 3.5 g net carbs

Unsweetened plain yogurt is generally considered a nutritious food as it’s a rich source of protein and contains various essential vitamins and minerals. 

Traditional yogurt is a good source of the following nutrients:

  • Vitamin B2

  • Vitamin B12

  • Calcium 

  • Magnesium

  • Phosphorus

  • Potassium

  • Selenium


Watch the video below to learn more about eating yogurt on a low-carb diet.  

Can I Eat Yogurt On Keto Diet?

Is yogurt keto-friendly?

Sweetened or flavored yogurts are often high in carbs and can interfere with ketosis. However, moderate amounts of low-carb whole-milk Greek yogurt can fit into a ketogenic diet.

Keto works, and increasing numbers of people are following a low-carb diet. This trend didn’t go unnoticed by the food industry, and you can find various keto yogurt brands in the dairy aisle of many supermarkets.  

While consuming moderate amounts of keto-friendly yogurt won’t interfere with fat-burning, it’s essential to include yogurt in your carb count so you do not exceed your daily net carb limit, which may kick you out of ketosis.

In addition to cow’s milk yogurt, there are other low-carb keto yogurt alternatives: 

  • Goat milk yogurt 

  • Unsweetened coconut milk yogurt 

  • Almond milk yogurt 

  • Cashew milk yogurt 

Woman eating yogurt

Six health benefits of yogurt

Yogurt and other fermented foods have long been recognized for their health benefits and have been consumed to improve digestion and immune functions for centuries. 

Here are six health benefits of yogurt.

1. Supports digestive health 

Yogurt contains beneficial probiotic strains that have been added to milk and are responsible for the fermentation process.  

Some of the most common active yogurt cultures include bacterial strains such as Lactobacillus and Bifidobacterium. Consuming these beneficial bacteria can help increase a diverse gut microbiome associated with various health benefits.

Research published in Frontiers of Microbiology found that a balanced intestinal microflora supports gut health by promoting digestive processes, enhancing nutrient absorption, and lowering the risk of inflammatory bowel disease (IBS), Crohn’s disease, and colitis.  


2. Strengthens immune defenses  

The gut microflora plays a crucial role in modulating immune cells and regulating immune responses, which explains why your immune system is mostly gut bacteria.

A study published in the Human Microbiome Journal confirms the role of the intestinal microflora in immune system function and found that a lack of beneficial gut bacteria is associated with an increased risk of infections, allergies, asthma, and chronic inflammatory health conditions.  


In addition, yogurt is a rich source of calcium. This essential mineral is critical for maintaining strong immune defenses as it facilitates the communication between immune cells and helps regulate balanced immune responses against potentially harmful microbes.  

3. Promotes bone health 

Yogurt’s high calcium content supports optimal bone mineral density, which is crucial for maintaining healthy bones. 

According to evidence published in Nutrition Reviews, individuals who regularly consumed yogurt experienced a slower rate of bone loss than those who consumed little to no yogurt products.  

The study also found that vitamin D supplementation in combination with yogurt intake appeared to have the strongest benefits for bone health. Vitamin D increases intestinal calcium absorption, enhancing calcium availability for bone mineralization and remodeling processes.

Girl in oversized jeans

4. May aid weight loss

Full-fat Greek yogurt is rich in healthy fats and protein, which promote satiety and help prevent overeating and snacking, two leading causes of weight gain.

The benefits of yogurt for weight management may also be linked to it being a source of probiotics.    

“Beneficial gut microbes have been found to influence the production of appetite-regulating hormones, such as ghrelin and leptin, which may help reduce hunger and aid weight loss,” explains Dr. Berg.  

5. Potential anti-cancer properties 

Research published in Frontiers in Nutrition investigated the potential anti-cancer effects of yogurt and concluded “that yogurt intake was related to a decreased risk of colorectal cancer.

Certain probiotic strains in yogurt ferment dietary fibers in the colon. This releases short-chain fatty acids (SCFAs) such as butyrate, which have potent anti-inflammatory properties and regulate cell growth in the colon, which may help prevent cancer development.

6. Supports heart health  

Regularly eating yogurt may reduce the risk of heart disease, especially in individuals with high blood pressure

Yogurt is a good source of potassium, an important electrolyte that plays a vital role in blood pressure regulation. Potassium not only counteracts the fluid-retaining effects of sodium but also helps relax and dilate blood vessels, which lowers blood pressure and promotes cardiovascular health.  

Man comparing yogurts

How to choose yogurt on keto

Plain Greek yogurt is generally considered the best keto yogurt. However, it’s important to always check the label and avoid yogurts with added sugars or other carb-containing ingredients.

Opt for full-fat Greek yogurt instead of low-fat or fat-free versions. Full-fat yogurt is higher in milk fat content and lower in carbs, making it more suitable for keto.

Choose grass-fed and organic yogurt to minimize exposure to hormones and antibiotics associated with potential health issues, including antibiotic resistance, hormonal imbalances, and an increased risk of inflammatory conditions.  

It’s also crucial to avoid certain low-carb yogurts sweetened with artificial sweeteners such as aspartame and maltodextrin. 

While these alternative sweeteners add sweetness without adding carbs, maltodextrin is one of the worst ingredients in the world, as it can cause nutrient deficiencies, blood sugar imbalances, and weight gain.  

Yogurt on a wooden spoon

Key takeaways

Is yogurt keto-friendly? Yes, full-fat Greek yogurt is relatively low in carbs and can be enjoyed on keto in moderation.

However, it’s crucial to avoid low-fat plain yogurt and yogurts with added sugars or other carb-containing ingredients that can quickly exceed your daily net carb count and push you out of ketosis.  


1. Is yogurt keto-friendly?

Greek whole milk yogurt is relatively low in carbs and can be enjoyed in moderation on a ketogenic diet. However, sweetened yogurts and plain yogurts made with low-fat milk are typically high in carbs and should be avoided on a low-carb diet.  

2. Is Greek yogurt keto-approved?

Yes, Greek yogurt made from whole milk contains around nine grams of carbs per eight-ounce (225-gram) serving, making it keto-approved when consumed in moderation. 

It’s best to avoid low-fat Greek yogurt as it often has slightly more carbs and lower fat content than whole-milk Greek yogurt, making it less suitable for those following a low-carb diet.  

3. Is yogurt low in carbs?

Plain yogurt contains around 11 grams of carbs per eight-ounce serving. 

However, sweetened and flavored yogurt products can have as much as 30 grams of sugar per serving, so it’s crucial to check nutrition labels to choose a low-carb yogurt that won’t interfere with fat burning.

4. What are the benefits of having yogurt on keto?

Yogurt is an excellent source of healthy fats, protein, and essential vitamins and minerals vital for maintaining a healthy body. 

In addition, yogurt contains beneficial bacterial cultures that promote gut and immune health, support digestive functions, and contribute to overall well-being. 

5. Where do you find keto-friendly yogurt?

Keto-friendly low-carb yogurts are widely available in most supermarkets and health food stores or can be purchased through online retailers specializing in low-carb products. 







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