Not sure how many carbs are in Greek yogurt or if it’s a keto-friendly snack you can enjoy? Read on to learn more about this tasty food and whether or not it’s right for you.

What is Greek Yogurt?

Made from cow’s milk, Greek yogurt is a thick, creamy, and slightly sour type of cream. This yogurt is made by straining the mixture through a fine mesh cloth.

Greek yogurt is a low-lactose, fermented milk product. It is an ideal alternative for people who are lactose intolerant or have sensitivities to dairy products. It’s also low in carbs, which makes it a great option for keto dieters, too.

Is Greek Yogurt Keto-Friendly?

As long as you choose plain, full-fat Greek yogurt, yes, it is keto-friendly. Flavored yogurts are not keto because they contain sugar, so be sure to always go for the natural, plain version.

Tips for Choosing the Best Greek Yogurt for Keto Diet 

• Choose high-fat and plain types of Greek yogurt.
• Pick yogurts with active cultures to ensure most of the lactose is eliminated.

How Many Net Carbs In Greek Yogurt?

According to the USDA, there are 5.68g of net carbs in one container (156g) of nonfat, plain Greek yogurt. 

Types of Yogurt	Net Carbs
Plain and nonfat yogurt (156g)	5.68g
Vanilla and nonfat yogurt (150g)	15g
Plain and full-fat yogurt (150g)	5.97g
Plain and low-fat yogurt (150g)	5.91g

Benefits of Greek Yogurt

Greek yogurt is high in protein and vitamins like B12, calcium, and selenium.

It is also known for health benefits like promoting healthy bones and muscles and maintaining a healthy gut. This is also a great dairy product for those who are lactose-intolerant.

Best Low-Carb Keto Yogurt Brands

• Chobani: Made with whole milk, this unsweetened Greek yogurt is thick, creamy, and high in protein and healthy fat. There are 2g of net carbs per serving.
• Ratio Keto-Friendly Yogurt: This is one of the best ketogenic Greek yogurt brands because it is high in protein and low in carbs (2g of net carbs). There are also some keto-friendly flavored choices like vanilla, strawberry, black cherry, mango, and coconut.
• YQ by Yoplait: Made with just milk and cutures, this yogurt has no added sugar. It’s a healthy, low-carb yogurt choice that is also very high in protein.

Other Keto Substitutes for Greek Yogurt

• Cottage cheese: Made from curdled milk, cottage cheese has a similar consistency. It is also lower in fat and calories than Greek yogurt and is high in protein and calcium.
• Coconut milk yogurt: Both dairy-free and keto-friendly, coconut milk yogurt also makes a good substitute. It is high in good fats and vitamins and has a similarly creamy consistency.
• Almond milk yogurt: With live and active cultures, this is another great choice. It is lower in fat and has a slightly thinner consistency than Greek yogurt.
• Ricotta cheese: This fresh cheese is also made from curdled milk. It is higher in fat and calories than Greek yogurt but is a good source of protein, calcium, and phosphorous.

Greek Yogurt Nutrition (Macros)

How Many Carbs In Greek Yogurt?

A standard container (156g) of nonfat, plain Greek yogurt contains about 5g of carbs and 5.1g of sugar.

Fats

There is less than a single gram of fat in plain, nonfat Greek yogurt. 

Protein

Greek yogurt is high in protein with 16g of protein per container.

Calories

According to the USDA, there are 92 calories per container of plain, nonfat Greek yogurt.

FAQ

Which Greek Yogurt is Best for Keto?

Plain Greek yogurt is the safest bet for a keto diet. Flavored versions may have added sugar.

Will Greek Yogurt Kick Me Out of Ketosis?

As long as you respect your daily macro count, consuming Greek yogurt will not kick you out of ketosis. Plain Greek yogurt is low in carbs with only 6g of net carbs per container. You can consume a healthy amount each day without ruining your diet.

How Much Greek Yogurt Can I Eat on A Keto Diet?

You can safely eat up to one cup of Greek yogurt per day if you have a 50-carb limit. One cup has about 10g of net carbs, which is 20% of your daily allotment. You will need to consume less if you have a stricter daily carb count.

Is Frozen Yogurt Keto-Friendly?

Because they often have added sugars and sweeteners, most frozen yogurts are not keto-friendly. If you want to have some, limit your portions and avoid fat-free versions, which tend to be much higher in sugar.

Keto Greek Yogurt Recipes

Keto Chocolate Cake with Greek Yogurt

Moist and delicious, this decadent keto Greek yogurt chocolate cake is too delish to resist. The best part? There are only 3g of net carbs per slice so you can indulge any time you want without ditching your keto diet goals.

• Net Carbs: 3.4 g
• Total Carbs: 6.2 g
• Calories: 250.3
• Fat: 22.5 g
• Protein: 7.6 g

Keto Strawberry Smoothie with Greek Yogurt

Scrumptious and keto-friendly, this smoothie is a great way to kick start the day or enjoy as a post-workout snack.

• Net Carbs: 5 g
• Total Carbs: 6 g
• Calories: 83
• Fat: 7.25 g
• Protein: 6 g

Keto Greek Yogurt Pancakes

With all the flavor and none of the guilt, these delicious keto pancakes are sure to be a family favorite in no time.

• Net Carbs: 1.5 g
• Total Carbs: 2.2 g
• Calories: 64
• Fat: 4.2 g
• Protein: 4 g

Keto Greek Tzatziki Dip

Greek tzatziki is delicious on just about anything. In wraps, pitas, sandwiches, on meats, or even alongside your favorite crisp veggies, this keto-friendly recipe is absolutely delicious.

• Net Carbs: 0 g
• Total Carbs: 0 g
• Calories: 27.9
• Fat: 1 g
• Protein: 2 g

Keto Greek Yogurt Parfait

Perfect for a tasty and refreshing breakfast dish, this keto yogurt parfait is as nutritious as it is delicious.

• Net Carbs: 5 g
• Total Carbs: 10 g
• Calories: 335
• Fat: 29 g
• Protein: 11 g

Keto Salad Dressing with Greek Yogurt

As a healthy dip or a salad dressing, this keto-friendly recipe is a summertime classic. In just a few minutes, this tasty, creamy mixture is ready to enjoy.

• Net Carbs: 1 g
• Total Carbs: 1 g
• Calories: 60
• Fat: 6 g
• Protein: 1 g

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