Is Yogurt Keto? How Many Carbs In Yogurt?


If you are following a Ketogenic diet you know how important checking your carbs is. You surely know that milk isn’t keto-friendly, but is yogurt Keto? How many carbs are in a cup of yogurt?

Let’s have a look at all forms of yogurt to find out if it is a keto-friendly dairy product and how much you can take and stay in ketosis!

Yogurt is a versatile ingredient on a keto diet. It can be runny, or it can be thick. It can be smooth and sweet or tangy and creamy.

What Are Dairy Products?

Yogurt is one of the common dairy products which means it is produced from animal milk.

The other usual dairy products include milk, butter, cream, cheese, custard, or ice cream.

Is Yogurt Keto?

Yogurt, also spelled yoghurt, yogourt, yoghourt comes from the fermentation of milk.

The word yogurt is borrowed from the Turkish language where it means “to be curdled”.

Despite coming from milk it loses most of the sugar while curdling making it keto friendly. The bacteria used to curdle feed on the sugar and leave the tangy taste typical of yogurt.

How Many Carbs In Yogurt?

The following table shows the net carbs in various types of yogurt per 100 grams:

Type of yogurt Net Carbs Fat Protein Calories
Plain Yogurt 11.8g 1.1g 3.7g 72 kcal
Nonfat Greek Yogurt 3.6g 0.4g 10.3g 59 kcal
Low-fat Greek Yogurt 3.9g 1.9g 9.9g 73 kcal
Whole-milk Greek Yogurt 4g 5g 9g 97 kcal

All data comes from the FoodCentral database.


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If all varieties of plain Greek yogurt have an acceptable quantity of carbs, plain yogurt has way too much sugar to be part of the keto-friendly yogurts.

Bear in mind that there are as many types of yogurt as brands producing them, so make sure to always read their nutrition label to check their carbs!

Dairy-Free Alternatives To Yogurt

I tend to avoid Yogurt that I substitute for a dairy-free alternative like coconut yogurt.

You can also find many other dairy-free yogurts like:

  • Almond Yogurt
  • Cashew Yogurt
  • Soy Yogurt

Make sure to pick an unsweetened version for your baking.



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