keto friendly yogurt
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Is Yogurt Keto Friendly?

Written by Ana Reisdorf, MS, RD on March 07, 2024


Following a ketogenic diet can offer several potential benefits, ranging from weight loss to improved blood sugar control. However, to reap the most benefit from eating keto, it’s important to make sure the foods you’re including are compliant. 

For example, yogurt is a versatile food and a good source of protein, but is yogurt keto-friendly? Many yogurts are high in added sugar and carbs that could kick you out of ketosis. Let’s examine some options for keto-friendly yogurt that you can enjoy without worry. 

Can I Eat Yogurt on Keto?

Generally speaking, yogurt can fit on a low-carb diet. However, because the ingredients in yogurt can vary so much, it’s important to know what’s in yours. 

For the most keto-friendly choice, opt for plain, full-fat yogurt with no added sugars. Excess carbohydrates can disrupt ketosis. Greek yogurt is a popular choice due to its higher fat and protein content and lower carbohydrates. 

Be cautious with flavored yogurts, as they often contain added sugars that can quickly add up in your daily carb count. Additionally, having a good awareness of your portion control is crucial, as even plain yogurt contains some natural sugars. 

Incorporating small servings of yogurt into your keto meal plan can provide probiotics, protein, and healthy fats while keeping your carbohydrate intake in check. Alternatively, you might consider making keto-compliant yogurt at home, which gives you more control over its ingredients and nutritional makeup.

Keto Yogurt Nutrition Facts

Keto-friendly yogurt typically contains a balance of macronutrients that align with the ketogenic diet's principles. A serving of keto yogurt typically provides moderate to high levels of fat, low carbohydrates, and a moderate amount of protein. 

For example, a 170-gram (2/3-cup) serving of one brand of vanilla-flavored low-sugar keto-friendly yogurt has the following nutritional composition:

  • Calories: 190
  • Protein: 8 grams
  • Total Fat: 14 grams
  • Total Carbs: 10 grams
  • Fiber: 0 grams
  • Total Sugars: 9 grams (3 grams added sugar)

These macronutrient ratios support ketosis by keeping your carbohydrate intake low enough to trigger fat-burning for energy. Additionally, keto yogurt often contains live active cultures, providing beneficial probiotics for gut health. When incorporating yogurt on a keto diet, check labels carefully to ensure it fits within your daily macronutrient targets.

For some keto-compliant yogurt brands to look for at the store, see this blog post.

3 Keto Yogurt Recipe Inspirations  

If you’d rather make your own keto-friendly yogurt, here are some great keto yogurt recipes to try!

1. Protein-Packed Keto Yogurt: This simple 3-ingredient recipe combines plain Greek yogurt with coconut manna (coconut butter) and a small scoop of keto-compliant protein powder for extra nutrition and flavor. 

2. Low-Carb Yogurt: Rather than using a pre-made yogurt base, this recipe starts from scratch Combine sour cream and heavy whipping cream along with a few teaspoons of keto-friendly sweetener. You might mix some low-carb additions in, like nuts, lemon flavoring, or raspberries.

3. Keto Yogurt with Probiotics: This made-from-scratch recipe combines almonds, water, heavy cream, gelatin powder, and optional liquid sunflower lecithin for texture. It also incorporates probiotic capsules to add live and active cultures. 

Making the Right Choice - Yogurt on a Keto Diet

Yogurt is delicious and can provide a nice balance of macronutrients, so it makes sense that you would want to include it on your keto diet grocery list. Just be sure to take its total carb count and ingredients into consideration. 

Here are some key takeaways for incorporating yogurt effectively:

  • Choose the right type for your needs: Opt for plain, full-fat yogurt with no added sugars. Greek yogurt is a great option due to its higher fat and protein content and lower carbohydrates.
  • Watch for hidden sugars: Be cautious with flavored yogurts, as they often contain added sugars that can derail ketosis. Always check the nutrition label and ingredients list to ensure minimal carb content per serving.
  • Mind the portion size: Even plain yogurt contains natural sugars, so practice portion control. Stick to recommended serving sizes to avoid consuming excess carbohydrates.
  • Pair it with keto-friendly ingredients: Boost the nutritional profile of your yogurt by adding keto-friendly ingredients like nuts, seeds, coconut flakes, or low-carb fruits like berries. This can add flavor, texture, and additional nutrients without compromising ketosis. Alternatively, leave your yogurt plain and enjoy a Chomps meat stick on the side.
  • Use yogurt in recipes: Incorporate yogurt into keto-friendly recipes like smoothies, sauces, dressings, or desserts. This allows you to enjoy the creamy texture and tangy flavor of yogurt while staying within your carb limits.
  • Monitor your macronutrients: Keep track of your daily macronutrient intake to ensure that yogurt fits into your keto meal plan without exceeding your carbohydrate allowance. This helps you maintain ketosis and reach your health goals effectively.

So, is yogurt keto-friendly? Not all of them are, but they can be, particularly if you make your own creations at home. Following these tips can help you enjoy the flavors and benefits of yogurt while still adhering to your keto diet.

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