Does Greek Yogurt Have Less Carbs? A Comprehensive Guide

November 26, 2025 •

3 min read

Multiple sources confirm that plain Greek yogurt typically contains about half the carbohydrates and sugar of regular yogurt. This significant difference is a direct result of its manufacturing process, making it a popular choice for individuals monitoring their carbohydrate intake. So, does Greek yogurt have less carbs? The answer is a clear and resounding yes, though the specifics depend on the product's preparation.

Quick Summary

An examination of the nutritional differences between Greek and regular yogurt reveals that Greek yogurt has a significantly lower carbohydrate and sugar content. The straining process used to make Greek yogurt removes much of the liquid whey, which contains lactose, resulting in a higher protein concentration and a thicker texture. Choosing plain, unsweetened varieties is key for those on low-carb or ketogenic diets.

Key Points

Less Carbs and Sugar: Plain Greek yogurt typically contains about half the carbohydrates and sugar of regular yogurt, making it ideal for low-carb diets.
Higher Protein Content: The straining process concentrates the protein in Greek yogurt, providing significantly more protein per serving, which aids in satiety and muscle maintenance.
Straining Removes Lactose: The reduced carb count is a result of straining to remove liquid whey, which is high in lactose (milk sugar).
Choose Plain and Unsweetened: Flavored Greek yogurts often have high amounts of added sugars, so selecting plain, unsweetened varieties is crucial for managing carbohydrate intake.
Versatile and Filling: The high protein and thick texture of Greek yogurt make it a versatile and filling ingredient for both sweet and savory recipes.
Lactose Intolerance: The lower lactose content in Greek yogurt can make it easier to digest for individuals with mild lactose intolerance.
Check Nutrition Labels: Always read the nutrition label to confirm carbohydrate and sugar counts, especially when comparing different brands and types of yogurt.

Greek Yogurt vs. Regular Yogurt: Understanding the Difference

At its core, the primary reason Greek yogurt has fewer carbohydrates than regular yogurt lies in its production method. Both yogurts are made by fermenting milk with bacterial cultures, which convert the milk's naturally occurring sugar, lactose, into lactic acid. The key differentiator is the additional straining step for Greek yogurt, which removes a large portion of the liquid whey.

The Straining Process Explained

The straining process is what gives Greek yogurt its characteristic thick, creamy texture and also concentrates its protein while removing much of the lactose. Lactose is a type of sugar, and its removal from the final product is what significantly reduces the overall carbohydrate count. For regular yogurt, this straining step is minimal or absent, leaving more whey and, consequently, more lactose and carbs in the finished product. This simple yet crucial difference in manufacturing dictates the final nutritional profile of each product.

Impact on Diets

For individuals following a low-carb or ketogenic diet, the lower carb content of Greek yogurt makes it an attractive option. Its higher protein density also promotes feelings of fullness, which can aid in weight management. In contrast, regular yogurt has a higher carbohydrate count, which can be beneficial for athletes needing to 'carb-load' for an event, but less ideal for those minimizing sugar intake.

Navigating the Yogurt Aisle

It is essential for consumers to be diligent when selecting yogurt, as not all products are created equal. Flavored varieties, regardless of whether they are Greek or regular, often contain significant amounts of added sugars, which can negate the low-carb benefits. Always check the nutrition label for the carbohydrate and sugar content, prioritizing plain, unsweetened versions. For those with lactose intolerance, the lower lactose level in Greek yogurt can also make it easier to digest.

Comparison of Greek vs. Regular Yogurt (Plain, Low-Fat Varieties)


Nutrient	Regular Yogurt	Greek Yogurt
Carbohydrates	12–17 g per serving	5–8 g per serving
Protein	6–10 g per serving	15–20 g per serving
Sugar	12–14 g per serving	5–7 g per serving
Calcium	Higher (around 15–20% DV)	Lower (around 10–15% DV)
Sodium	Higher (75–115 mg)	Lower (50–70 mg)

Source: Data points compiled from various studies and nutrition guides. Serving sizes may vary slightly.

The Takeaway for Your Diet

While Greek yogurt is the clear winner for those seeking lower carbohydrate content, the right choice ultimately depends on your specific nutritional goals. If you need a quick source of energy, regular yogurt might be suitable, while Greek yogurt is better for sustained fullness and muscle maintenance. Remember that toppings can dramatically alter the carbohydrate count; adding nuts, seeds, or a small amount of berries to plain yogurt is a healthier choice than opting for heavily flavored varieties. For example, a simple snack could be a cup of plain Greek yogurt with a handful of almonds and a few fresh berries.

Greek Yogurt in Recipes and Alternatives

Plain Greek yogurt is incredibly versatile and can be used in a variety of dishes as a low-carb, high-protein ingredient. It can be a creamy base for dips, a substitute for sour cream or mayonnaise in recipes, and a thickener for soups and sauces. For those who are dairy-free or need an even lower-carb option, unsweetened coconut milk yogurt or almond milk yogurt can be suitable alternatives, though it's crucial to check labels for added sugars and thickeners.

Conclusion

In summary, Greek yogurt does have less carbs than its regular counterpart due to the straining process that removes some of the lactose and liquid whey. This makes plain, unsweetened Greek yogurt an excellent choice for low-carb, keto, and high-protein diets. By being a smart consumer and checking nutrition labels, you can confidently integrate Greek yogurt into your diet, customizing it with healthy, low-carb toppings. While it offers a distinct nutritional advantage, both Greek and regular yogurt can be part of a healthy diet when chosen wisely.

For more detailed information on comparing different yogurt types, consider reviewing resources like Healthline's guide on Greek vs. Regular Yogurt.

Frequently Asked Questions

Yes, plain, unsweetened Greek yogurt is suitable for a ketogenic diet, especially full-fat varieties. Its lower carbohydrate content and higher protein and fat make it a great option, as long as it fits within your daily carb limits.

Greek yogurt has less sugar primarily because of the straining process. This removes much of the liquid whey, which contains lactose, a natural milk sugar. For the lowest sugar content, choose plain and unsweetened varieties.

Not necessarily. Many flavored Greek yogurts contain a significant amount of added sugars, which increases the carbohydrate count. Always check the nutrition label, and opt for plain yogurt to add your own low-carb flavorings like berries or nuts.

To further lower the carb count, you can strain plain yogurt at home using cheesecloth or a coffee filter to remove more whey, resulting in a thicker, lower-carb product similar to labneh or yogurt cheese.

The fat content itself does not directly influence the carbohydrate count, which comes from lactose. However, low-fat and nonfat versions of yogurt often have added sugars and carbs to enhance flavor, so it's always best to check the nutrition facts.

Excellent low-carb toppings include a handful of berries, various nuts (almonds, walnuts), seeds (chia, flax), and a sprinkle of cinnamon. Avoid sugary granola or honey to keep the carb count low.

Skyr, a type of Icelandic yogurt, is also strained and is very similar to Greek yogurt in its nutritional profile, being high in protein and low in carbs. The specific carb content can vary between brands, so always check the label for the most accurate comparison.