Can I Eat Plain Greek Yogurt on a Low Carb Diet? Yes, with the Right Choices

October 6, 2025 •

4 min read

With some plain varieties containing as little as 5 grams of carbs per 100 grams, plain Greek yogurt is often a suitable dairy option for low-carb lifestyles. This leads many to ask: can I eat plain Greek yogurt on a low carb diet? The simple answer is yes, provided you focus on unsweetened versions and control your portions.

Quick Summary

Plain, unsweetened Greek yogurt can fit into a low-carb diet due to its high protein and lower carbohydrate content compared to regular or sweetened varieties. Success relies on choosing plain options, controlling portions, and avoiding sugary additions.

Key Points

Choose Plain and Unsweetened: Flavored Greek yogurts contain high amounts of added sugar and are not suitable for a low-carb diet.
Opt for Full-Fat on Keto: Full-fat plain Greek yogurt offers more satiating fats and is typically lower in carbohydrates than its low-fat alternatives.
Practice Portion Control: Even plain yogurt contains natural sugars (lactose), so managing serving sizes is essential for staying within your daily carb limit.
Add Low-Carb Toppings: Enhance the flavor of plain yogurt with berries, nuts, seeds, or cinnamon instead of sugary granola or sweeteners.
Use in Recipes: Plain Greek yogurt can be used as a low-carb substitute for sour cream or mayonnaise in dips, sauces, and marinades.
Check the Label: Always confirm the carbohydrate count on the nutrition label, as values can vary between brands and fat percentages.

The Nutritional Case for Plain Greek Yogurt on a Low Carb Diet

The reason plain Greek yogurt often fits into a low-carb eating plan is its unique nutritional profile. The straining process used to create Greek yogurt removes most of the liquid whey, which contains a significant amount of lactose, the milk sugar. This process concentrates the protein and fat while simultaneously reducing the overall carbohydrate count per serving.

Higher Protein Content: Greek yogurt typically has significantly more protein than its regular counterpart, providing up to twice as much per serving. This high protein content is excellent for promoting satiety, helping you feel full longer and potentially reducing overall calorie intake.
Probiotic Power: Plain Greek yogurt contains live and active cultures, or probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is linked to numerous health benefits, including improved digestion and immune function.
Nutrient Rich: Beyond protein and probiotics, it is a good source of essential nutrients like calcium, phosphorus, and vitamin B12.

The Critical Choice: Plain versus Flavored

This is the most important distinction for anyone on a low-carb diet. Flavored Greek yogurts, even those with seemingly healthy fruit additions, are almost always packed with added sugars.

Added Sugars: The sweeteners used in flavored yogurts can dramatically increase the carbohydrate count, potentially pushing a single serving beyond your daily carb limit. Always check the nutrition label carefully.
Naturally Sweetened Alternatives: Even products labeled as “naturally sweetened” may contain higher-carb fruit purees or honey, which can be problematic for a strict low-carb approach like keto.

A Look at Low-Fat vs. Full-Fat

For those on a low-carb or ketogenic diet, the fat content matters. While both low-fat and full-fat plain Greek yogurt are acceptable, the full-fat version often has a slight edge.

Full-Fat Greek Yogurt: These options contain more healthy fats, which increase the feeling of fullness and help in absorbing fat-soluble vitamins. For many on keto, the fat content is a primary macronutrient target.
Low-Fat Greek Yogurt: While still high in protein, the reduced fat content can sometimes result in a slightly higher carbohydrate count per serving. Always compare labels to be sure.

How to Enjoy Plain Greek Yogurt on a Low Carb Diet

If you find the tangy taste of plain yogurt too much on its own, there are many ways to enhance its flavor without piling on carbs.

Low-Carb Topping Ideas:

A handful of berries (like raspberries or blueberries)
Chopped nuts (almonds, walnuts) or seeds (chia, flax)
Unsweetened coconut flakes
A dash of cinnamon or vanilla extract
A few drops of a keto-friendly sweetener, like stevia or erythritol

Recipe Applications:

Sauces and Dips: Use it as a base for creamy dressings or savory dips instead of sour cream.
Smoothies: Blend plain Greek yogurt with low-carb fruit, unsweetened almond milk, and a scoop of protein powder for a filling shake.
Baked Goods: It can add moisture and texture to low-carb baking recipes.

Comparing Different Yogurt Types for Low Carb


Yogurt Type	Carbs (Approx. per 6 oz/170g)	Protein (Approx. per 6 oz/170g)	Added Sugar	Best For Low Carb?
Plain Greek (Full-Fat)	~7-9g	~15-20g	No	Yes, excellent due to high protein and fat.
Plain Regular (Full-Fat)	~8-12g	~8-13g	No	Yes, but slightly higher carb and lower protein than Greek.
Flavored Greek	High (varies)	High (~15-20g)	Yes	No, high in added sugar.
Skyr (Plain)	~5-10g	Very High (~16-20g)	No	Yes, comparable to or even lower in carbs than Greek.

Portion Control and Macro Tracking

While plain Greek yogurt is low in carbs, it isn't zero-carb. It contains natural milk sugars, so you must still track your intake to ensure it fits within your daily carb limits, especially for stricter diets like keto. A standard portion, around a 6-ounce container, is usually a safe bet, but always check the specific product label. If you are very close to your daily carb limit, you may want to skip it for the day.

Conclusion: Plain Greek Yogurt in a Low Carb Diet

Ultimately, the question of can I eat plain Greek yogurt on a low carb diet? has a positive answer, but with careful consideration. Opting for plain, unsweetened varieties is non-negotiable. For ketogenic diets, full-fat versions are often the best choice for a favorable macro balance. You can easily incorporate it by using keto-friendly toppings or as a base for various recipes. Always remember to check nutritional labels and practice portion control to ensure you stay within your dietary goals. A diet is not a one-size-fits-all approach, and personal tolerance for dairy and its natural sugars should also be taken into account. A resource like Verywell Fit's guide on yogurt choices provides further insights into selecting the right option for your low-carb needs.

Frequently Asked Questions

No, flavored Greek yogurt is typically high in sugar and carbohydrates due to added sweeteners and fruit flavorings. It should be avoided on a low-carb diet.

Yes, but with strict portion control. Choose a full-fat, unsweetened variety and measure your serving carefully to ensure the carbohydrates fit within your daily macro targets.

Plain Greek yogurt generally has fewer carbohydrates than regular yogurt because more of the lactose (milk sugar) is strained out during processing. Greek yogurt also has a higher protein content.

You can add low-carb flavorings like a small handful of berries, nuts, seeds, a dash of cinnamon, or a sugar-free sweetener to improve the taste without adding significant carbs.

Full-fat plain Greek yogurt is often preferred for low-carb and keto diets because it is typically lower in carbs and higher in satiating fats. Low-fat varieties may have slightly more carbs.

Yes, plain Greek yogurt can assist with weight loss. Its high protein content promotes feelings of fullness, which can help reduce overall calorie intake.

Probiotics are beneficial bacteria that are added during the yogurt fermentation process. They support a healthy gut microbiome, which can aid digestion and boost immune function.