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.
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.