Can you have 0% Greek yogurt on keto?

November 27, 2025 •

3 min read

While standard yogurt often contains high amounts of sugar, plain Greek yogurt is strained to remove much of the lactose, significantly lowering its carb count. However, the question of whether you can have 0% Greek yogurt on keto depends entirely on your daily carb limits and how you manage your macros.

Quick Summary

This guide explains the pros and cons of consuming 0% Greek yogurt on a ketogenic diet. It compares nonfat to full-fat options, discusses macro balancing, and provides strategies for incorporating it into your meal plan successfully.

Key Points

Moderate Carb Count: Plain 0% Greek yogurt contains carbohydrates from natural milk sugar (lactose), but the carb count is manageable in small portions for most keto dieters.
High Protein, Low Fat: The macronutrient profile is not ideal for keto, as it lacks fat and is high in protein, which can convert to glucose if consumed in excess.
Full-Fat is Preferable: Opting for plain, full-fat Greek yogurt is a better choice for keto as it provides a more favorable fat-to-carb ratio.
Watch for Hidden Sugars: Flavored, nonfat yogurts are often loaded with sugar to compensate for lost flavor and must be avoided on keto.
Portion Control is Crucial: To include 0% Greek yogurt, you must carefully measure your portions and track your daily macros to stay in ketosis.
Enhance with Keto-Fats: Adding nuts, seeds, or MCT oil to 0% yogurt is a key strategy to boost fat content and improve its keto-friendliness.
Consider Alternatives: Dairy-free options like unsweetened coconut yogurt or making your own yogurt can be a more suitable long-term keto choice.

The ketogenic diet is founded on the principle of shifting your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This requires a macro-nutrient profile high in fat, moderate in protein, and very low in carbohydrates. Dairy products, including yogurt, can be a tricky area for those on keto due to their carbohydrate content from natural milk sugars (lactose).

Why 0% Greek Yogurt Isn't an Ideal Keto Staple

Greek yogurt, in general, is a better option than regular yogurt for keto because it is strained, which removes some of the lactose and results in a lower carb count. However, when fat is removed, as with the 0% variety, the carbohydrate density relative to the fat content increases significantly. In many cases, nonfat or low-fat versions may also contain added sugars or starches to compensate for the lost flavor and texture, further increasing the carb load.

The Macronutrient Imbalance

For a ketogenic diet, the goal is to prioritize fat intake while keeping carbohydrates minimal. A typical serving of plain, full-fat Greek yogurt aligns well with these goals. In contrast, 0% fat Greek yogurt offers a high protein content but almost no fat, which is the reverse of the ideal keto ratio. Consuming too much protein can also be problematic on a strict keto diet, as the body can convert excess protein into glucose through a process called gluconeogenesis, potentially knocking you out of ketosis.

How to Fit 0% Greek Yogurt into Your Keto Diet

If you are determined to include 0% Greek yogurt in your diet, it is possible with strict portion control and careful planning. Here's how:

Small Portions: Stick to a small serving size, such as half a cup, to minimize carbohydrate intake.
Balance Your Macros: Account for the carbohydrates and higher protein from the yogurt when planning the rest of your meals for the day.
Add Keto-Friendly Fats: To compensate for the lack of fat, mix in high-fat toppings like nuts, seeds, MCT oil, or coconut flakes. This helps re-balance your macros closer to the ketogenic ideal.
Flavor with Care: Avoid all flavored and sweetened varieties. Use keto-compatible flavorings like sugar-free sweeteners or a dash of cinnamon or vanilla extract.

0% Greek Yogurt vs. Full-Fat Greek Yogurt for Keto

To highlight the differences, let's compare the nutritional profiles of typical plain 0% and full-fat Greek yogurt based on search results:


Nutrient (per 6 oz serving)	Plain 0% Greek Yogurt	Plain Full-Fat Greek Yogurt
Carbohydrates	6-7 g	6 g
Fat	~0.7 g	~6 g
Protein	17-18 g	13 g
Calories	~100 kcal	~140 kcal

As the table shows, the difference in carbohydrate count is not substantial in plain varieties. The key difference lies in the fat content. The full-fat version provides a much better fat-to-protein-to-carb ratio for maintaining ketosis.

Keto-Friendly Yogurt Alternatives

If you're finding it difficult to make 0% Greek yogurt work with your keto goals, or if you simply want more fat, consider these alternatives:

Full-Fat Greek Yogurt: This is the best dairy option for a keto diet. Look for unsweetened, plain versions.
Dairy-Free Coconut Yogurt: Plain, unsweetened coconut milk yogurt is a great dairy-free, high-fat option. Always check the label for hidden sugars.
Heavy Cream: Heavy cream can be used to make a low-carb yogurt substitute by fermenting it. It has a high-fat content and is very low in carbs.
Homemade Yogurt: Making your own yogurt gives you complete control over the ingredients. For a truly low-carb version, try fermenting for 24 hours to allow the bacteria to consume most of the lactose.

The Verdict: Proceed with Caution

Ultimately, while a small, plain portion of 0% Greek yogurt won't automatically derail ketosis, it's not the ideal choice. The lack of fat and moderate carbohydrate content require careful macro tracking. For most keto dieters, opting for a full-fat, plain version or a high-fat dairy-free alternative is a more sustainable and effective strategy for maintaining ketosis and achieving their goals. Read the nutrition label diligently to ensure there are no added sugars that could unexpectedly increase the carb count.

For more info on Greek yogurt and gut health, visit this resource.

Frequently Asked Questions

Yes, but you must be selective. Most standard and flavored yogurts are too high in sugar. Plain, unsweetened Greek yogurt (preferably full-fat) is often the best choice, and it must be consumed in moderation.

Yes, full-fat Greek yogurt is generally better for the keto diet. It aligns better with the high-fat, low-carb macro goals and does not have a higher carbohydrate concentration due to fat removal.

The carb count varies by brand and serving size. A typical 6-ounce serving of plain 0% Greek yogurt contains approximately 6-7 grams of total carbohydrates. All of these are net carbs, as there is no fiber.

Eating nonfat Greek yogurt daily is not recommended for most keto dieters, as its consistent carb load and high protein can make staying in ketosis challenging. It is best treated as an occasional food with careful macro tracking.

The carbohydrates in Greek yogurt come from lactose, the natural milk sugar. When the fat is removed, the remaining lactose concentration increases relative to the total product weight.

If you consume too much protein on a keto diet, your body can convert the excess amino acids into glucose through a process called gluconeogenesis. This can raise your blood sugar and interfere with ketosis.

Yes, unsweetened coconut milk yogurt and homemade almond milk yogurt are excellent high-fat, low-carb alternatives. Always check the nutrition label for added sugars.

Yes, making your own yogurt at home allows you to control the ingredients and macronutrients. Using heavy whipping cream or ultra-filtered milk can produce a keto-friendly product.