Leena Watts
Yogurt is a keto-friendly food, but not all yogurts are created equal when it comes to the ketogenic diet. The best keto yogurts are typically plain, whole-milk, and low-carb, with some Greek yogurts and dairy-free varieties also being suitable. Yogurt is a good source of protein and fat, which can help to keep you full while on keto, and it also provides bone-building minerals like calcium and phosphorus, as well as vitamins B and D. However, flavored yogurts and those with added fruit often have higher sugar and carbohydrate content, which can kick you out of ketosis.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb options are best for keto. Greek yogurt has 6 grams of carbohydrates per serving, but this may be too high for some. Coconut milk yogurt has 7 grams of net carbs per 170g container. |
| Sugar | Avoid added sugars. Plain yogurt is best as it contains no added sugar. |
| Fat | Yogurt should be whole fat and high in fat. Greek yogurt has 5 grams of fat per serving, which is sufficient for a keto-friendly snack. |
| Protein | Yogurt is high in protein, which helps decrease appetite and promotes feelings of fullness. Greek yogurt has 15 grams of protein per 6-ounce container. |
| Vitamins | Yogurt contains vitamins B and D. |
| Minerals | Yogurt contains calcium, phosphorus, magnesium, and potassium. |
| Gut health | Yogurt contains healthy bacteria that balance gut microbiota. |
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What You'll Learn
Greek yoghurt is keto-friendly
When choosing Greek yoghurt for a keto diet, it is important to select plain, unflavoured varieties as they tend to be lower in carbohydrates. On average, a serving of Greek yoghurt contains around 6 grams of carbohydrates, which may be too high for some keto diets. Checking the nutrition label is crucial to ensure that the yoghurt fits within your daily carbohydrate limit. Some popular keto-friendly Greek yoghurt brands include FAGE and Two Good, which offer a range of fat percentages while maintaining a relatively low-carb profile.
Additionally, when incorporating Greek yoghurt into your keto diet, consider combining it with keto-friendly toppings such as berries, nuts, cinnamon, or other spices. These additions can enhance the flavour and make it a more enjoyable snack while still adhering to the keto guidelines. It is also worth noting that while Greek yoghurt is keto-friendly, individual tolerance to carbohydrates can vary, so monitoring your overall carb intake and adjusting portion sizes accordingly is essential.
In summary, Greek yoghurt can be a nutritious and satisfying addition to a keto diet when consumed in moderation and chosen wisely. Its high protein and fat content, along with its nutritional benefits, make it a good option for those following a keto lifestyle. However, paying attention to the nutrition label and choosing plain varieties will help ensure that it fits within the macros required for ketosis.
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Flavoured yoghurts are high in carbs
The keto diet is a low-carb, high-fat diet. Flavoured yoghurts tend to be high in carbohydrates and sugars, which can kick you out of ketosis. This is because the addition of fruit and other flavourings increases the sugar and carbohydrate content.
A typical 6oz serving (170g) of plain, unflavoured yoghurt contains around 7g of carbohydrates, according to the USDA. However, flavoured yoghurts can contain much more. For example, a 170g container of So Delicious Coconutmilk Yoghurt contains 7g of net carbs, which is relatively low for a flavoured yoghurt.
Some flavoured yoghurts are marketed as keto-friendly, such as Ratio's range of yoghurts, which come in vanilla, strawberry, black cherry, mango, and coconut flavours. However, these yoghurts contain sweeteners such as sucralose, which may not be suitable for everyone.
It is important to read the nutrition labels on yoghurt and be mindful of portion sizes to ensure that you stay within your carbohydrate limit. When choosing a yoghurt, opt for plain, whole-milk yoghurt with no added sugar. Greek yoghurt is a good option, as it is slightly lower in carbs and higher in protein.
If you want to add flavour to your yoghurt, it is better to use other ingredients such as berries, nuts, cinnamon, or other spices.
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Whole-milk yoghurt is keto-friendly
Dairy products are a great way to liven up your keto menu with keto fats, like cheese. Dairy products contain naturally occurring nutrients, vitamins, and minerals, which are beneficial for your health. However, it is important to note that products with added sugars, such as flavoured yogurts, are not keto-friendly. This is because lactose, a naturally occurring sugar in milk, can still take you out of ketosis. Therefore, it is recommended to consume plain, whole-milk yoghurt on a keto diet.
There are also dairy-free keto yoghurt options, such as Forager's cashew milk yoghurt. Although you will not get as much protein as you would from whole milk options, it can still be a creamy keto treat. Coconut milk yoghurt is another good keto-friendly option, especially for those who are lactose intolerant.
When choosing a keto-friendly yoghurt, opt for plain, whole-fat varieties. Low-fat and flavoured yoghurts tend to include extra sugar and carbs. With the exception of dairy-free varieties, yoghurt has a good balance of protein and fat, making it a filling snack while on keto.
Some popular keto-friendly yoghurt brands include Ratio, YQ by Yoplait, and FAGE. Ratio offers various flavours, such as vanilla, strawberry, black cherry, mango, and coconut, while still maintaining a low-carb profile. YQ by Yoplait is a plain yoghurt with no added sugars, making it an excellent low-carb option. FAGE 5% yoghurt, as mentioned earlier, is another popular choice for its thick, creamy texture and high protein content.
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Yoghurts with alternative milks are keto-friendly
Yogurt is a keto-friendly food, but it is important to choose the right kind. Plain, whole-milk yogurt is recommended by dieticians, and Greek yogurt is also a good option as it is high in protein and slightly lower in carbs.
When it comes to yogurts with alternative milks, there are a few options. Coconut milk yogurt is a popular choice for keto dieters as it is low-carb. For example, So Delicious Coconutmilk Yogurt has 7g net carbs per 170g container. However, some people may not enjoy the taste of coconut milk as it is noticeably different from regular dairy. Another option is to make your own yogurt with alternative milks. That way, you can control the ingredients and keep the yogurt low-carb and keto-friendly.
There are also some keto-friendly yogurt brands that offer flavoured options made with alternative milks. Ratio, for instance, offers a range of flavours, including vanilla, strawberry, black cherry, mango, and coconut. These yogurts are made with ultra-filtered nonfat milk and milk fat, as well as natural flavouring, resulting in a product with only 2g of total carbohydrates per 150g serving.
In addition to coconut milk, cultured reduced-fat milk is another alternative milk base for keto-friendly yogurt. Two Good Low-Fat Greek Yogurt is made with this type of milk and has 3g of total carbohydrates per 150g serving.
When choosing a yogurt with alternative milk, it is important to read the nutrition label and check the carb count to ensure it fits within your keto diet guidelines.
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Yoghurts with added sugars are not keto-friendly
Yogurt is generally considered keto-friendly, especially Greek yogurt, which is high in protein and helps decrease appetite. However, it is important to choose plain, whole-milk yogurt with no added sugars or artificial sweeteners. The addition of fruit, flavours, and other ingredients can increase the sugar and carbohydrate content, spiking your blood sugar and kicking you out of ketosis.
When choosing Greek yogurt, check the labels for added sugars and opt for unsweetened, unflavoured versions. While Greek yogurt is slightly lower in carbs, with around 5-7 grams of carbohydrates per 6-ounce container, some people on keto may find this too high. In that case, you can opt for yogurts made with alternative milks like coconut milk, such as So Delicious Coconutmilk Yogurt, which has 7 grams of net carbs per 170-gram container.
Some good keto-friendly yogurt options include FAGE Total 0% Greek Yogurt, which is rich and creamy with 16 grams of protein and 5 grams of total carbs per 150-gram serving. FAGE Total 2% Greek Yogurt is another excellent choice, with no added sugar and 15 grams of protein per 150-gram serving, along with only 5 grams of net carbs. Ratio Keto-Friendly Yogurt also offers various flavours while maintaining a low-carb profile, with only 2 grams of net carbs per serving.
If you're looking for a yogurt with minimal ingredients, Triple Zero is a natural keto-friendly yogurt with absolutely no added sugar, artificial sweeteners, or fat. It packs a protein punch with 15 grams of protein per 150-gram serving, helping you stay full and stave off cravings.
Remember, when eating yogurt on keto, it's important to stick to plain, whole-fat varieties and always check the nutrition labels to ensure the product fits within your carbohydrate limit.
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Frequently asked questions
Plain, whole-milk yoghurt is keto-friendly. Greek yoghurt is also a good option, as it is high in protein and slightly lower in carbs. Just be sure to check the label and opt for unflavoured, unsweetened versions.
Fage Total Greek Yogurt is a popular keto option, with a range of fat percentages to suit different dietary needs. YQ by Yoplait is another good choice, as it contains just milk and cultures, with no added sugars. Ratio is also keto-friendly, offering a range of flavours with the same nutritional value.
To keep your yoghurt keto-friendly, stick to toppings that are low in carbs. Nuts, cinnamon and berries are all great options.
