Is Chobani Zero Sugar Yogurt Good for a Keto Diet?

November 26, 2025 •

4 min read

According to the brand's own website, Chobani Zero Sugar yogurt contains 0 grams of sugar and offers an impressive amount of protein per serving. But for those following a ketogenic diet, the real question is whether this product can fit into their strict low-carb macro guidelines.

Quick Summary

Chobani Zero Sugar yogurt can be considered keto-friendly due to its low net carb count, which is a result of using the sugar alternative allulose. While the total carbs are low, dieters should be mindful of portion sizes and the specific nutritional information, which can vary slightly by flavor.

Key Points

Low Net Carbs: Thanks to the use of allulose, Chobani Zero Sugar yogurt contains a minimal amount of net carbs, typically around 1g per serving.
Uses Allulose: Allulose is a rare sugar that the body does not metabolize, allowing it to be subtracted from total carbs when calculating for keto.
High in Protein: As a Greek yogurt, it provides a substantial amount of protein, which helps with satiety and muscle support on a keto diet.
Lactose-Free: The ultra-filtering process makes this yogurt lactose-free, which is a benefit for those with lactose sensitivity.
No Added Sugar: Chobani Zero Sugar contains no traditional added sugar, relying on natural sweeteners like monk fruit and stevia instead.
Mindful of Total Carbs: Always check the nutrition label for slight variations in total carbs across different flavors, and calculate net carbs accordingly.
Pair with Fats: To better align with classic keto macros, consider adding healthy fats like nuts, seeds, or nut butter to your Chobani Zero Sugar yogurt.

Demystifying the Carbs in Chobani Zero Sugar

When a ketogenic dieter examines the nutrition label for Chobani Zero Sugar yogurt, the 'Total Carbohydrate' count can initially be misleading. For a standard 5.3oz cup, the label might show 5-6g of total carbohydrates. However, the key to its keto-friendliness lies in the specific type of sweetener used: allulose.

The Allulose Advantage

Allulose is a rare sugar that the body doesn't metabolize for energy in the same way it does with traditional sugar. This means it does not cause a significant spike in blood sugar or insulin levels, and most importantly for keto dieters, it is subtracted when calculating net carbs. A simple net carb calculation looks like this:

Net Carbs = Total Carbs - Allulose - Fiber

Since Chobani Zero Sugar contains negligible fiber, the total carbs minus the allulose equals the actual net carb count. This is why a yogurt that lists 5g total carbs can have as little as 1g of net carbs, making it a viable option for those on a strict keto diet.

Nutritional Information Breakdown

Beyond the net carb count, it's important to understand the full nutritional profile of Chobani Zero Sugar, as it offers other benefits for keto dieters:

High in Protein: Chobani Zero Sugar is a Greek yogurt, and Greek yogurt is known for its high protein content. A single 5.3oz serving provides a solid amount of protein, which is essential for satiety and muscle maintenance while in ketosis.
Lactose-Free: For those with lactose intolerance, this yogurt is a game-changer as it is lactose-free. The fermentation process, combined with ultra-filtered milk, removes the lactose, making it easier to digest for many.
Natural Ingredients: The yogurt is sweetened with natural alternatives like allulose, stevia leaf extract, and monk fruit extract, without any artificial sweeteners or preservatives.

Flavor Considerations

While the plain or vanilla options are a safe bet, it is crucial to check the label for any other flavored varieties, as they might have slightly different nutritional profiles or ingredients. Some variations, such as the 'strawberry cheesecake' flavor, also contain vegetable juice concentrate for color, but they maintain a similar low carb profile.

Comparison: Chobani Zero Sugar vs. Other Yogurts on Keto

To truly appreciate why Chobani Zero Sugar is a good fit for keto, let's compare it to other common yogurt options.


Yogurt Type	Total Carbs (per serving)	Added Sugar	Net Carbs (approx.)	Keto-Friendliness
Chobani Zero Sugar	5g (5.3oz cup)	0g	~1g	High (Excellent choice for a low-carb snack)
Standard Greek Yogurt (Plain)	8g (5.3oz cup)	0g	~8g	Moderate (Can fit with careful macro counting)
Standard Flavored Yogurt	25-35g+	Yes	25-35g+	Extremely Low (Not suitable for keto)
Full-Fat Plain Greek Yogurt	6g (3/4 cup)	0g	~6g	Moderate (Higher in fat, but higher net carbs than Chobani Zero)

How to Incorporate Chobani Zero Sugar into Your Keto Diet

While Chobani Zero Sugar is a great standalone snack, you can enhance its keto-friendliness and flavor with a few simple additions.

Add Healthy Fats: Boost the fat content by mixing in a scoop of a keto-friendly nut butter, a tablespoon of chia seeds, or a drizzle of MCT oil.
Toppings: Top with low-carb granola (like HighKey or Sola brands), chopped pecans, or a sprinkle of cinnamon for added crunch and flavor.
Smoothies: Blend it into a keto smoothie with a handful of berries (in moderation), spinach, and a splash of unsweetened almond milk for a creamy, nutrient-rich meal replacement.

The Potential Downsides and Considerations

While Chobani Zero Sugar is a great option, it's not without its considerations. Some individuals may experience digestive issues with allulose, though it is generally well-tolerated. For those who prioritize higher fat content on keto, the product's 0g fat profile may require supplementing with other high-fat foods. Furthermore, while the ingredients are natural, some purists prefer a whole-foods approach and might opt for plain full-fat Greek yogurt, managing their carbs more meticulously.

Conclusion: The Keto Verdict

Based on its low net carb count, use of allulose, and high protein content, Chobani Zero Sugar yogurt is indeed a good choice for those following a keto diet. The low net carbs make it an excellent, low-risk option that can be easily incorporated into daily macros without fear of disrupting ketosis. When compared to other yogurt varieties, it stands out as one of the most reliable and convenient keto-friendly options available. As with any food on the keto diet, portion control and awareness of individual tolerances are key, but Chobani Zero Sugar offers a convenient and delicious way to enjoy yogurt while staying on track.

For more information on the keto diet and low-carb eating, consider visiting Healthline's guide: Healthline.

Frequently Asked Questions

The net carb count is approximately 1g per serving. This is because the sugar alternative allulose is subtracted from the total carbohydrate count, as it is not digested by the body.

No, Chobani Zero Sugar yogurt is sweetened with natural alternatives like allulose, stevia leaf extract, and monk fruit extract, not artificial sweeteners.

Yes, Chobani Zero Sugar yogurt is lactose-free. The milk is ultra-filtered, and the fermentation process consumes the remaining lactose.

Yes, it is an excellent source of protein, which is an important macronutrient for maintaining satiety and muscle mass on a ketogenic diet.

You can increase the fat content by adding keto-friendly toppings like nuts, seeds, nut butter, or by mixing in a tablespoon of MCT oil.

While most flavors are similar, it is always best practice to check the specific nutrition label for any flavor, as carb counts can vary slightly.

For those aiming for the lowest possible carbohydrate intake, Chobani Zero Sugar is the better option. Regular plain Greek yogurt has a higher net carb count due to the natural milk sugars.