How Many Carbs Does Full Fat Greek Yogurt Have?

November 12, 2025 •

3 min read

Full-fat Greek yogurt is a nutritious option with significantly fewer carbohydrates than regular yogurt due to its unique straining process. This straining removes excess whey, which concentrates the protein and healthy fats while reducing the amount of naturally occurring milk sugars (lactose), impacting the final carbohydrate count.

Quick Summary

Full-fat Greek yogurt typically has a low carbohydrate count, with most plain varieties containing 5 to 7 grams of carbs per serving. This is considerably less than regular yogurt, making it suitable for low-carb and ketogenic diets. The lower carb content comes from the straining process, which removes much of the whey and lactose.

Key Points

Low Carbohydrate Count: Plain full-fat Greek yogurt generally contains between 5 and 7 grams of carbohydrates per serving due to the straining process that removes lactose.
High in Protein: The straining also concentrates the protein, with a typical serving providing a substantial amount, contributing to satiety and muscle repair.
Satiety from Healthy Fats: The full-fat content and protein combination promotes a feeling of fullness, which can aid in weight management and appetite control.
Avoid Flavored Varieties: Flavored Greek yogurts often contain high amounts of added sugars, which drastically increase the carbohydrate count and should be avoided on low-carb diets.
Versatile Ingredient: Full-fat Greek yogurt can be used in both sweet and savory applications, including sauces, dips, and as a base for low-carb parfaits.
Check Labels: Always verify the nutrition information on the product label, as carbohydrate content can vary slightly between brands and serving sizes.

What Defines Full Fat Greek Yogurt?

Greek yogurt is made by straining regular yogurt to remove the liquid whey and lactose, resulting in a thicker, creamier product with a more concentrated protein and fat content. Full-fat Greek yogurt specifically uses whole milk, giving it a rich flavor and a higher fat percentage, typically around 5% or more by weight. This fat not only contributes to the texture and flavor but also helps increase satiety, keeping you feeling full for longer.

The Straining Process and Carbohydrate Content

The defining characteristic of Greek yogurt is its straining process, which explains its lower carbohydrate levels compared to its regular counterpart.

Removal of Whey: The liquid whey contains a significant portion of lactose, the natural sugar found in milk. By straining it out, the total carbohydrate and sugar content are drastically reduced.
Concentrated Nutrients: While carbs are reduced, other nutrients like protein and fat become more concentrated, providing a more nutrient-dense product.

Carbohydrate Count in Popular Full Fat Greek Yogurt Brands

For those on a low-carb diet, understanding the specific carbohydrate content of different brands is crucial. The following table provides a comparison of the typical carbohydrate content per standard 5.3-6 oz (150-170g) serving for several popular full-fat plain Greek yogurt brands:


Brand	Serving Size	Total Carbs	Total Sugars	Protein	Notes
Chobani Whole Milk Plain	5.3 oz (150g)	7g	6g	15g	Contains 0g added sugars.
Fage Total 5% Milkfat Plain	5.3 oz (150g)	~6g	~6g	~13g	Cited as a healthy keto fat option.
Cabot Whole Milk Plain	6 oz (170g)	~6g	~4g	14g	Known for a creamy texture.
Stonyfield Organic Grass-Fed	5.3 oz (150g)	~7g	~4g	13g	Organic option from grass-fed cows.

It's important to always check the nutritional label, as specific values can vary slightly by product and batch. The numbers above refer to plain, unflavored varieties. Flavored Greek yogurts often contain a high amount of added sugars, significantly increasing their carbohydrate count.

Incorporating Full Fat Greek Yogurt into a Low-Carb Diet

Because of its high protein and low carb count, plain full-fat Greek yogurt is an excellent addition to a low-carb or ketogenic diet. The healthy fats also contribute to satiety, helping to manage appetite.

As a high-protein breakfast: Pair it with low-carb toppings like nuts, seeds, and a few berries for a balanced start to your day.
In savory recipes: It can be used as a creamy, tangy base for dips, marinades, or sauces. Mix it with herbs and spices for a healthy veggie dip.
As a healthy snack: Enjoy it on its own for a quick, filling boost, or use it as a base for a keto-friendly parfait with nuts and coconut flakes.
Smoothie base: Use it in low-carb smoothies instead of milk to add protein, healthy fats, and a thicker texture.

Potential Benefits and Considerations

Full-fat Greek yogurt is more than just a low-carb option. It offers several health benefits that can support a healthy diet and lifestyle.

Health Benefits

Probiotics for Gut Health: Greek yogurt contains beneficial probiotics, or live and active cultures, which support a healthy digestive system.
Satiety and Weight Management: The combination of fat and protein helps increase satiety, making you feel fuller for longer and potentially aiding in weight loss.
Bone Health: It provides a good source of calcium, which is essential for strong bones.
Muscle Building: The high protein content makes it an ideal food for muscle repair and growth, especially after a workout.

Important Considerations

Portion Control: While low in carbs, monitoring portion sizes is still important, especially for very strict ketogenic diets, to ensure you stay within your daily carbohydrate limits.
Added Sugar: The most critical thing to watch for is added sugars. Flavored Greek yogurts can be high in sugar and should be avoided on a low-carb diet.
Reading Labels: Always read the nutritional label to verify the carb count, as it can vary between brands and products.

Conclusion: A Smart Low-Carb Choice

Plain full-fat Greek yogurt is a versatile and nutritious food with a surprisingly low carbohydrate count, typically ranging from 5 to 7 grams per serving. The straining process concentrates protein and fat while removing most of the lactose, making it an excellent fit for low-carb and ketogenic lifestyles. By choosing plain, unflavored varieties and watching portion sizes, you can reap the benefits of its high protein and probiotic content while enjoying a creamy, satisfying food.

Frequently Asked Questions

Yes, plain full-fat Greek yogurt can be suitable for a keto diet when consumed in moderation. Its low carbohydrate and high fat content make it a great option, but it is important to monitor portion sizes to stay within your daily carb limit.

Full-fat Greek yogurt has fewer carbs because it is strained to remove the liquid whey. The whey contains most of the milk sugar (lactose), so removing it naturally reduces the total carbohydrate content of the final product.

No, not all full-fat Greek yogurts are low in carbs. While plain varieties are consistently low, flavored versions often contain high amounts of added sugars, which significantly increases their carbohydrate count.

The carb difference is significant. Plain full-fat Greek yogurt typically has 5-7 grams of carbs per serving, whereas flavored versions can easily have 15-20+ grams due to added sugars.

Plain Greek yogurt is unlikely to break ketosis if consumed in moderation. The protein content can be converted to glucose in large amounts, but a standard serving of a low-carb variety is typically fine.

For a low-carb snack, you can add nuts, seeds (like chia or flax), a handful of berries, or a few drops of a sugar-free sweetener. These options add flavor and texture without increasing the carb load.

Plain, full-fat Greek yogurt is low in sugar, as most of the naturally occurring milk sugar (lactose) is removed during straining. However, flavored yogurts are often high in added sugar.