Yogurt On Keto: What's Allowed And What's Not

The ketogenic diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20-50 grams per day. Dairy products are allowed on the keto diet, and full-fat Greek yogurt is a popular option for those following this diet. However, as Greek yogurt typically contains around 5-10 grams of carbohydrates per serving, it is important for keto dieters to monitor their portion sizes and consume it in moderation. Some brands offer Greek yogurt with lower carbohydrate content, and plain yogurt can also be flavoured with low-carb additives such as cinnamon or peanut butter.

Full-fat Greek yoghurt

When choosing a Greek yoghurt, it is important to select a full-fat option, as low-fat varieties tend to be higher in carbs and sugar. Some good options for keto-friendly Greek yoghurt include Fage, Noosa, and Oikos Triple Zero.

Greek yoghurt can be enjoyed in a variety of ways on the keto diet. Many people like to add their own ingredients, such as cinnamon, stevia, or cacao nibs, to plain Greek yoghurt. It can also be blended with protein powder and other ingredients to make a quick and tasty smoothie. Greek yoghurt is also a popular choice for a keto-friendly dessert or snack, with additions such as peanut butter, berries, or shredded coconut.

For those who are unable to find a suitable Greek yoghurt, there are some alternative options. Labneh, also known as labne or lebneh, is a cultured sour cream that is similar to Greek yoghurt and has suitable macros for the keto diet. Cottage cheese is another alternative, with slightly lower carbs than Greek yoghurt, and can be combined with whey and psyllium husk to make a filling dessert. Making your own Greek yoghurt is also an option, as it is quick and easy to do at home.

Labneh

A 30g serving of labneh contains 61 calories, 5.5g of total fat, and 1g of carbohydrates. It also provides 9.5mg of sodium, 36mg of potassium, and 1.9g of protein.

Nutritional Benefits

Keto-Friendly Alternatives to Labneh

While labneh is keto-friendly, there are some alternative options with similar textures and nutritional profiles that also comply with the ketogenic diet:

• BelGioioso Mascarpone Cheese
• Philadelphia Whipped Cream Cheese
• Stonyfield Organic Whole Milk Greek Yogurt

Yogurt alternatives

Greek Yogurt

Greek yogurt is a good alternative to regular yogurt for those on the keto diet. It has about half the carbs and two times the protein compared to regular yogurt. However, plain Greek yogurt is the best option, as flavoured varieties tend to be higher in sugar.

Coconut-Based Yogurt

Coconut-based yogurts are another good option for keto dieters, as they are low in carbs and high in fat.

Full-Fat Regular Yogurt

Full-fat regular yogurt can be a good option, but it has more carbs than Greek yogurt.

Plant-Based Yogurt

Plant-based yogurts can be a good alternative, but only if they are high in fat and low in carbs. Oat milk and soy-based yogurts tend to be high in carbs and sugar.

Make Your Own

You can also make your own keto-friendly yogurt at home. One recipe suggests using almonds, water, heavy cream, gelatin powder, liquid sunflower lecithin, and probiotic capsules to make a yogurt with only 2g of net carbs.

Yogurt macros

Yogurt is allowed on the keto diet, but it must be plain, full-fat Greek yogurt, which is high in protein and fat and low in carbs.

A 6-ounce container of plain, full-fat yogurt contains 11.4 grams of carbohydrates, 8.54 grams of protein, 4.69 grams of carbs, and 3.27 grams of fat.

On the keto diet, it is recommended to limit carbs to 20-50 grams per day. Therefore, yogurt can be consumed in moderation on the keto diet.

• Full-fat Greek yogurt with toasted nuts and fresh berries
• Yogurt with cinnamon and nuts
• Yogurt with chopped nuts and spices

Yogurt with live cultures

Yogurt is a great addition to a keto diet, thanks to its high protein content, probiotics, and nutrients. However, it's important to choose carefully as many yogurts are high in carbs and added sugar.

For the most keto-friendly choice, opt for plain, full-fat yogurt with no added sugars. Greek yogurt is a popular choice due to its higher fat and protein content and lower carbohydrates. Be cautious with flavoured yogurts as they often contain added sugars that can quickly add up in your daily carb count.

• Ratio Keto-Friendly Yogurt: This is one of the most well-known low-carb options and one of the only brands advertised as truly keto-friendly. It comes in vanilla, mango, strawberry, coconut, and black cherry flavours. A serving has just 2 net carbs, 15g of fat, and 15g of protein.
• Two Good Greek Yogurt: Each cup has just 2 grams of sugar, 80% less than the average flavoured Greek yogurt. It comes in vanilla, strawberry, peach, and mixed berry flavours. A serving has 3 net carbs and 12g of protein.
• Chobani Whole Milk Plain Greek Yogurt: This yogurt is thick, creamy, and full of protein and healthy fats. A serving has 2g net carbs, 15g of fat, and 16g of protein.
• Fage Total 5% Plain Greek Yogurt: This yogurt has the highest amount of carbohydrates out of the yogurts on this list but is still much lower than most yogurts on the market. It also has a high protein content, with 18 grams of protein per 200 grams. A serving has 6g net carbs and 10g of fat.
• Kite Hill Plain Unsweetened Almond Milk Yogurt: This is a plant-based, keto-friendly, and vegan-friendly yogurt that is also non-GMO, gluten-free, and soy-free. A serving has 6 net carbs, 10g of fat, and 4g of protein.

You can also make your own keto-compliant yogurt at home, which gives you more control over its ingredients and nutritional makeup. Here are some keto yogurt recipes:

• Protein-Packed Keto Yogurt: Combine plain Greek yogurt with coconut manna (coconut butter) and a small scoop of keto-compliant protein powder.
• Low-Carb Yogurt: Combine sour cream and heavy whipping cream along with a few teaspoons of keto-friendly sweetener. You can also mix in some low-carb additions like nuts, lemon flavouring, or raspberries.
• Keto Yogurt with Probiotics: Combine almonds, water, heavy cream, gelatin powder, and optional liquid sunflower lecithin for texture. Add probiotic capsules to introduce live and active cultures.

When incorporating yogurt into a keto diet, it's important to monitor your macronutrients and keep track of your daily macronutrient intake to ensure that you maintain ketosis and reach your health goals.

Frequently asked questions