How to eat yogurt on keto: Your guide to low-carb choices and smart servings

November 27, 2025 •

2 min read

A 6-ounce serving of plain, full-fat yogurt contains around 8 grams of carbs, but this doesn't mean it's off-limits for low-carb enthusiasts. With careful selection and portion control, you can learn how to eat yogurt on keto, enjoying its creamy texture and probiotic benefits without compromising your diet.

Quick Summary

This guide covers how to choose keto-friendly yogurts like plain, full-fat Greek or dairy-free options. It explains how to spot hidden sugars and select low-carb toppings for a balanced and delicious snack.

Key Points

Choose Plain, Full-Fat Yogurt: Opt for unsweetened, full-fat Greek or Icelandic yogurt for the highest protein and fat content with the lowest carbs.
Check for Hidden Sugars: Always read the nutrition label carefully to avoid flavored, low-fat, or high-sugar yogurts that can knock you out of ketosis.
Use Keto-Friendly Toppings: Enhance flavor and nutrition with nuts, seeds, berries (in moderation), and keto sweeteners like stevia or erythritol.
Practice Portion Control: Even with low-carb options, be mindful of serving sizes to stay within your daily carbohydrate limits.
Consider Homemade or Dairy-Free: For maximum carb control, try making your own 24-hour yogurt or choose unsweetened coconut or almond milk yogurt.
Enjoy Probiotic Benefits: Keto-friendly yogurts provide healthy probiotics for gut health and contribute to satiety with their high protein and fat content.

Navigating the Dairy Aisle: Choosing Your Keto Yogurt

Following a ketogenic diet, which typically limits daily net carb intake to 20–50 grams, requires careful consideration of carbohydrate content in foods like yogurt. While the fermentation process reduces some lactose, carb counts vary significantly.

The Best Dairy Yogurt Options

For dairy, consider these keto-friendly choices:

Plain, Full-Fat Greek Yogurt: Recommended for keto due to its lower lactose and higher protein/fat content. A serving can contain around 10g fat, 18g protein, and 6g carbs.
Icelandic Skyr: Similar to Greek yogurt, plain, unsweetened skyr is a dense, high-protein, low-carb option.
Homemade 24-Hour Yogurt: Provides maximum control over ingredients, with longer fermentation resulting in minimal carbs.

Dairy-Free Keto Yogurt Alternatives

Dairy-free options require label checking for added sugars and thickeners.

Unsweetened Coconut Yogurt: Naturally high in fat and low in carbs.
Unsweetened Almond Milk Yogurt: Offers a creamy texture with low carbs and healthy fats.

Yogurts to Avoid on Keto

Avoid these high-carb options:

Low-Fat or Non-Fat: Often contain added sugars.
Flavored Yogurts: Typically loaded with sugar.
Yogurts with Added Sugars: Watch for various sugar terms on ingredient lists.

Reading Labels: An Essential Skill

Pay close attention to nutrition labels:

Total Carbohydrates: Ensure the count fits your daily macros.
Added Sugars: This should be zero for keto.
Serving Size: Be aware of how many servings are in the container.

Comparison of Keto-Friendly Yogurts


Yogurt Type	Fat per 100g (approx.)	Carbs per 100g (approx.)	Protein per 100g (approx.)
Full-Fat Greek	5–10g	4–6g	10–18g
Full-Fat Icelandic Skyr	5–10g	4–6g	15–20g
Homemade 24hr Yogurt	3–8g (based on milk)	~1-2g (longer fermentation)	Variable
Unsweetened Coconut	6–10g	4–7g (net)	4–7g
Unsweetened Almond	6–8g	3–5g (net)	5–7g

Smart Ways to Enjoy Keto Yogurt

Simple Snack: Plain, full-fat Greek yogurt is a satisfying snack.
Breakfast Parfait: Layer yogurt with low-carb berries and nuts or seeds.
Smoothie Base: Blend plain yogurt with avocado and coconut milk.
Sauces and Dressings: Mix with herbs for a creamy addition.

Delicious Low-Carb Yogurt Toppings

Berries: Raspberries, blackberries, and strawberries in moderation.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds.
Coconut Flakes: Unsweetened flakes add flavor and fat.
Keto-Friendly Sweeteners: Stevia, erythritol, or monk fruit.
Nut Butter: Almond or peanut butter for extra fat.
Cinnamon or Pumpkin Pie Spice: Simple flavor boosters.

Conclusion: Making Yogurt Work on Keto

Incorporating yogurt into a ketogenic diet is achievable with careful selection. Choosing plain, full-fat Greek or Icelandic options, or unsweetened dairy-free alternatives, allows you to benefit from probiotics and healthy fats. Prioritizing label reading for added sugars and controlling portions are key to staying within carbohydrate limits. With suitable toppings and recipe creativity, yogurt can be a delicious and nutritious part of your keto journey.

Frequently Asked Questions

No, most regular yogurts are not keto-friendly. They contain high levels of lactose and often have added sugars, making their carbohydrate content too high for a standard ketogenic diet.

Popular brands offering keto-friendly options include FAGE Total 5%, Chobani Whole Milk Plain Greek Yogurt, Two Good Plain Greek Yogurt, and Siggi's Plain Whole Milk Skyr. Always check the labels for the lowest carb and highest fat content.

To find a yogurt with no added sugar, look for plain, unsweetened varieties. Check the nutrition label for the 'added sugars' line, which should read zero grams.

Yes, unsweetened dairy-free yogurts made from coconut or almond milk can be suitable for keto. Be sure to check the label for hidden sugars, thickeners, and total carbohydrates.

Excellent low-carb toppings include a small handful of berries (raspberries, strawberries), chopped nuts, seeds (chia, flax), unsweetened coconut flakes, and natural keto-friendly sweeteners like stevia.

The amount depends on your personal daily carb limit. A single 6-ounce serving of plain, full-fat Greek yogurt is a common portion size that fits most keto macro plans, but you must factor it into your total daily carbohydrate intake.

Yogurt, particularly high-protein Greek yogurt, can help promote satiety and reduce appetite, potentially aiding weight loss efforts when consumed within your daily macro goals.

As long as you choose a low-carb, unsweetened, and full-fat yogurt and consume it in moderation, it should not disrupt ketosis. Consuming too much or choosing a high-carb variety, however, can kick you out of ketosis.

Prioritize high-fat content, moderate protein, and very low carbohydrates (especially zero added sugars). The simplest ingredient lists are often the best.