Keto Foods

Is Yogurt Keto and Which Types Are Best? (Greek vs. Plain Yogurt)

By Bree

There are so many different ways that one can enjoy yogurt while following a low carb diet. It’s used in a ton of different recipes and it’s just as good when enjoyed on its own. But is yogurt keto?

Is Yogurt Keto?

Can you really enjoy it 100% guilt-free while you’re on the keto diet? Let’s take an in-depth look and find out.

There are quite a few reasons why many people on low carb diet plans love yogurt. Here are some of them:

  • Yogurt is low in calories and low in net carbs.
  • Many brands of Greek yogurt in particular have less than 5 grams of sugar per serving.
  • Yogurt is an excellent source of protein that also provides you with a moderate amount of dietary fat.
  • Yogurt is available in a variety of flavors (plain, vanilla, chocolate, blueberry, strawberry, etc.)
  • Yogurt is an easy ingredient to use in a wide variety of low carb recipes.

Is Yogurt Keto?

Yogurt is another one of those tricky foods where the answer to whether or not it’s keto is largely ‘it depends’.

What that means is that if you’re buying yogurt at your local supermarket, then you’ll find some products that are indeed 100% keto-friendly, and then an equal amount of products that have too much sugar to ever be included as part of a low carb diet plan.

In general, a good rule of thumb to follow when shopping for keto-friendly yogurts is to stick mostly with Greek yogurt. It’s packed full of protein with minimal amounts of sugar, and it also has the added benefit of being an excellent source of probiotics.

As long as you’re paying attention to the label and mostly shopping for Greek yogurt (keep in mind that there are still a few keto-friendly non-Greek yogurt brands out there), then you can 100% include yogurt without feeling guilty on the keto diet.

Yogurt Nutrition Facts

Assuming that you’re using a keto-approved type of yogurt like plain Greek yogurt like we discussed above, you can expect your average container (which usually has about a 170 gram serving size) to have the following nutritional breakdown:

  • 100 calories
  • 0.7 grams fat
  • 17 grams protein
  • 6 grams carbs
  • 0 grams dietary fiber
  • 6 grams sugar
  • 8.5 mg cholesterol
  • 61.2 mg sodium
  • 239.7 mg potassium

2 Really Easy Homemade Keto Yogurt Recipes

Creamy Homemade Instant Pot Keto Yogurt

Instant Pot Keto Greek Yogurt

Yogurt Health Benefits

While keto-friendly yogurts may not provide you with much in the way of dietary fat, they can still provide you with quite a few great health benefits; here are just a few of them:

  • Packed full of protein. Greek yogurt in particular is an excellent source of protein, offering about 17 grams of protein per serving on average. Since your body requires a moderate amount of protein to go along with all of those fat calories while on the keto diet, this makes yogurt quite an attractive food option indeed.
  • Provides you with beneficial probiotics. Yogurt is also a rich source of probiotics, which provide numerous benefits for your gut health. This beneficial type of bacteria helps to keep your bowel movements regular and it even helps to relieve many common stomach issues, such as indigestion. (1)
  • Excellent source of other essential nutrients. You’ll also be getting plenty of essential vitamins and minerals in your yogurt, including calcium, potassium, and vitamin B12. These nutrients all work in tandem to keep your bones strong and healthy, your electrolytes replenished, and your immune system functioning properly.

The Best Keto-Friendly Yogurt Brands

If you need help figuring out which brands of yogurt on store shelves are appropriate for the keto diet or not, we’ve got you covered. Here are our top 3 keto yogurt brand picks:

  • Two Good Plain Greek Yogurt – Last but not least we have Two Good’s plain Greek yogurt, which offers less than 2 grams of sugar per 5.3 ounces; while still providing you with a solid mix of both protein and dietary fat.
  • Greek God’s Less Sugar Keto-Friendly Vanilla Yogurt – The Greek God’s have a line of keto-friendly yogurt products that have less added sugars; their yogurt is also made with whole milk sourced from cows that have not been treated with hormones.
  • Chobani Complete Vanilla Yogurt – Another protein-packed yogurt product, Chobani’s vanilla flavoring is both 100% lactose-free and super easy to digest as well. Be sure to check the labels as the other flavors by Chobani are not keto.

Keto Yogurt Alternatives

If you’d rather not include yogurt as a part of your keto diet, then you’ll still be able to enjoy using a few viable replacement options. Here are our top keto yogurt alternatives:

Make sure to sign up for free to get instant access to the 5-Ingredient Keto Cookbook, which includes my favorite 20+ keto recipes of all-time, all under 5 ingredients.

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