How many carbs are in no sugar added yogurt?

November 24, 2025 •

4 min read

Despite the 'no sugar added' label, yogurt naturally contains milk sugar, also known as lactose. The number of carbs can vary significantly based on the yogurt's type and processing, making it important to understand how many carbs are in no sugar added yogurt before adding it to your diet.

Quick Summary

No sugar added yogurt contains carbohydrates from naturally occurring lactose, not from added sweeteners. The total carb count depends on the yogurt type, with Greek yogurt typically having fewer carbs than regular yogurt due to its straining process. Some varieties also contain sugar alcohols, impacting the total carbohydrate figure.

Key Points

Lactose Content: No sugar added yogurt contains carbs from natural milk sugar, or lactose, not from added sweeteners.
Greek vs. Regular: Greek yogurt is strained, which removes much of the whey and lactose, resulting in a lower carbohydrate and higher protein content than regular yogurt.
Read Labels Carefully: Always check the 'Added Sugars' line on the nutrition facts, which should state 0g for no sugar added varieties.
Look for Sweeteners: Some no sugar added flavored yogurts contain sugar alcohols or natural sweeteners like stevia, which affect the total carb count.
Plain is Best: For the lowest carbohydrate option, choose plain, unsweetened Greek or Skyr yogurt and add your own low-carb toppings.
Keto-Friendly Options: Specific brands like Chobani Zero Sugar are formulated to be very low in carbs and sugar, making them ideal for keto diets.

Understanding Carbohydrates in Yogurt

When you see 'no sugar added' on a yogurt label, it's crucial to understand what that actually means. It does not mean the product is carbohydrate-free or sugar-free. All dairy products, including yogurt, naturally contain lactose, a milk sugar. The 'no added sugar' claim simply indicates that no extra sweeteners have been introduced during processing.

The Role of Lactose and Processing

Lactose is a disaccharide found in milk, and it's the primary source of carbohydrates in unsweetened yogurt. During fermentation, the live and active cultures in yogurt consume some of this lactose, converting it into lactic acid. The amount of lactose remaining varies by the type of yogurt and the duration of fermentation.

For example, Greek yogurt is strained to remove the liquid whey. Since much of the lactose is in the whey, this straining process results in a product that is not only thicker and higher in protein but also lower in carbohydrates. Regular plain yogurt, which is not strained to the same extent, retains more lactose and therefore has a higher carb count.

Carb Comparison of No Sugar Added Yogurts

To get a clear picture of the differences, here is a comparison table outlining the approximate carbohydrate content of various no sugar added yogurt types based on a standard serving size (e.g., 5.3 oz or 150g). Note that these figures can vary by brand.


Yogurt Type	Approx. Total Carbs (per serving)	Approx. Natural Sugars	Approx. Protein
Plain Greek (No Added Sugar)	5-7g	4-5g	12-16g
Plain Regular (No Added Sugar)	8-10g	8-10g	6-8g
Zero Sugar Greek (sweetened)	4-5g	2g	12g
Plain Whole Milk (No Added Sugar)	7-9g	7g	8g

What to Look for on the Nutrition Label

Choosing the right no sugar added yogurt requires careful reading of the nutritional information. Here's what to check:

Total Carbohydrates: This figure gives you the overall picture. It includes natural sugars (lactose), any added sugars, and potentially sugar alcohols or other carbohydrates.
Total Sugars vs. Added Sugars: The FDA-mandated nutrition label distinguishes between total sugars and added sugars. For a truly no-sugar-added yogurt, the 'Added Sugars' line should read 0g. Any sugar content listed will be from natural sources like lactose or fruit.
Ingredient List: Always read the ingredient list to check for any hidden sweeteners. Some brands might use sugar alternatives like stevia or monk fruit, while others may add sugar alcohols. For example, some vanilla varieties may have higher carbs due to added sugar alcohols.

Making the Best Low-Carb Yogurt Choices

To keep carbohydrate intake low, especially for those on a keto or other strict low-carb diet, the type of yogurt matters immensely. Sticking to plain, unsweetened Greek yogurt is the most reliable option due to its low lactose content and high protein. Some brands offer excellent options:

Fage Total 5% Greek Yogurt: A popular choice for its creamy texture and simple, whole-food ingredients.
Oikos Plain Greek Yogurt (No Added Sugar): Provides a high protein content and moderate carb count.
Chobani Zero Sugar: This product is specifically formulated for a zero-sugar profile, using natural sweeteners like allulose and stevia leaf extract, resulting in very low total carbohydrates.
Skyr (Icelandic Yogurt): Similar to Greek yogurt, skyr is also strained and offers a high-protein, low-carb profile, such as that made by Icelandic Provisions.

How to Enjoy Yogurt on a Low-Carb Diet

If you find plain yogurt too tart, there are many ways to enhance its flavor without piling on carbs. Some ideas include:

Add Berries: A small handful of low-carb berries like raspberries or strawberries adds natural sweetness and antioxidants.
Mix in Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds provide healthy fats, fiber, and crunch.
Sweeten with Approved Alternatives: Use a few drops of liquid stevia, monk fruit, or erythritol to sweeten without carbs.
Blend into Smoothies: Combine low-carb yogurt with spinach, a scoop of protein powder, and a dash of cinnamon for a satisfying meal replacement.
Use as a Base for Dips: Mix with herbs and spices for a savory, low-carb vegetable dip or sauce. For more ideas on healthy, low-carb choices, you can read more at Levels Health.

Conclusion

While no sugar added yogurt is a healthier choice than sweetened varieties, it is not carb-free due to naturally occurring lactose. The carbohydrate count largely depends on whether you choose regular or strained Greek yogurt. By reading labels carefully and selecting plain, unsweetened options—or those sweetened with zero-carb alternatives—you can easily incorporate this nutritious, protein-rich food into a low-carb lifestyle. Greek yogurt, in particular, offers a balance of high protein and low carbs, making it an excellent choice for many dietary plans. Understanding these differences allows you to make an informed decision for your health goals.

Frequently Asked Questions

No, it does not have zero carbs. All yogurt, unless specifically processed to remove it, contains naturally occurring milk sugar called lactose, which is a type of carbohydrate.

Yes, for a true no sugar added product, all the sugar listed will be naturally occurring lactose from the milk. If a flavored version contains sugar alcohols, these would also be listed separately from added sugars.

Plain Greek yogurt with no added sugar typically contains 5-7 grams of total carbohydrates per serving, with most of that coming from lactose. The exact amount can vary by brand and serving size.

Yes, but you need to be selective. Plain Greek yogurt or products like Chobani Zero Sugar are suitable for a keto diet when consumed in moderation. Always track the total carbohydrate count to ensure it fits your daily macros.

'No Sugar Added' means no sugar was added during processing, but it still contains natural lactose. 'Zero Sugar' products have been processed to have 0 grams of sugar and often use alternative sweeteners.

Regular yogurt contains more carbs because it is not strained as much as Greek yogurt. The straining process used for Greek yogurt removes the liquid whey, which contains much of the lactose, resulting in a lower carbohydrate count.

To lower the carb count, choose plain Greek yogurt and add low-carb toppings like nuts, seeds, or a few berries instead of relying on pre-flavored varieties or sugary mix-ins.