Is Greek yogurt low in carbs? Your Definitive Guide

November 20, 2025 •

4 min read

Compared to regular yogurt, plain Greek yogurt contains approximately half the amount of carbohydrates, primarily due to the straining process that removes some of the lactose. The answer to 'is Greek yogurt low in carbs?' is a definitive 'yes,' but this only applies to specific types, as added ingredients can dramatically change the nutritional profile.

Quick Summary

Plain, unsweetened Greek yogurt is low in carbohydrates due to the straining process. Flavored and low-fat versions often contain added sugars and higher carb counts, so checking the nutrition label is crucial for low-carb and keto diets.

Key Points

Plain is Lower: Unsweetened, plain Greek yogurt is significantly lower in carbs than its regular or flavored counterparts due to the straining process.
Beware of Added Sugars: Flavored Greek yogurts can contain high amounts of added sugar, drastically increasing the total carbohydrate count.
Full-Fat for Less Carbs: Full-fat Greek yogurt is often lower in carbs than low-fat versions, as sugar is frequently added to compensate for lost flavor and texture.
Read Labels Carefully: Always check the nutrition facts for total and added sugars, even on 'healthy' or 'light' versions.
Control Your Flavor: To keep carbs low, sweeten plain Greek yogurt yourself with low-carb options like berries or stevia.
A Keto-Friendly Option: When chosen carefully, plain Greek yogurt can be a suitable food for those following a ketogenic diet.

Understanding the Carb Difference: Greek vs. Regular Yogurt

Greek yogurt is a thick, creamy dairy product that has become a staple for many health-conscious eaters. Its unique texture and concentrated nutritional profile are a result of a straining process that removes excess whey, water, and lactose (milk sugar). This simple step is the key to its lower carbohydrate content compared to regular yogurt. While both contain some natural milk sugar, the concentration in plain Greek yogurt is significantly lower.

The difference becomes even more pronounced when comparing flavored versions. Many commercial regular yogurts and some flavored Greek yogurts load up on sugar to boost flavor, making them unsuitable for strict low-carb diets. Therefore, the simple rule of thumb for carb-conscious consumers is to opt for plain and full-fat versions whenever possible.

The Impact of Added Sugars and Flavors

The most significant factor affecting the carbohydrate count of Greek yogurt is whether it is plain or flavored. A plain, whole-milk Greek yogurt might have around 4 to 9 grams of carbs per serving, whereas a flavored version can easily contain 15 to 20 grams or more. Manufacturers often add fruit purées, fruit 'on the bottom,' or other sweeteners to enhance taste, which quickly drives up the total sugar and carbohydrate count. For individuals managing blood sugar levels, such as those with diabetes, this difference is crucial.

Even some products marketed as 'light' or 'low-fat' can be surprisingly high in carbs. When fat is removed from a food, sugar is often added to compensate for the loss of flavor and texture. This is why full-fat, plain Greek yogurt is often recommended for low-carb diets, as it's typically lower in carbs and higher in satisfying fats.

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


Feature	Greek Yogurt (Plain, Low-Fat)	Regular Yogurt (Plain, Low-Fat)
Carbohydrates	~7.9 grams per cup	~14 grams per cup
Sugar	~7.1 grams per cup	~14 grams per cup
Protein	~19.9 grams per cup	~10.5 grams per cup
Texture	Thicker, creamier	Thinner, less dense
Satiety	Higher protein promotes fullness	Less satiating due to lower protein

How to Choose the Best Low-Carb Greek Yogurt

Making the right choice at the grocery store requires a bit of detective work. Here are some steps to ensure your Greek yogurt is a low-carb ally:

Read the nutrition label: Don't just rely on marketing claims. Turn the container over and examine the nutrition facts. Pay close attention to the Total Carbohydrates and Sugars lines. A good target for plain Greek yogurt is under 10 grams of carbs per serving.
Look for 'Plain' and 'Unsweetened': This is the most straightforward way to avoid hidden sugars. 'Fruit on the bottom' and 'vanilla' are almost always code for added sugar.
Choose full-fat options: Full-fat Greek yogurt is less likely to have added sugars to improve taste. The higher fat content can also promote feelings of fullness and satiety, which is beneficial for managing weight and curbing cravings.
Check the ingredients list: A simple, clean ingredients list is a good sign. The best low-carb Greek yogurts will only list milk and live active cultures. Be wary of thickening agents and starches that can increase carb counts.
Consider a keto-specific product: Some brands now offer keto-friendly yogurts that use alternative sweeteners like stevia or monk fruit. These are formulated to be very low in net carbs and can be a good option for those on a strict ketogenic diet.

Practical Tips for Enjoying Low-Carb Greek Yogurt

Sweeten it yourself: Instead of buying pre-flavored varieties, start with plain Greek yogurt and add your own low-carb toppings. Fresh berries (like strawberries or raspberries), a sprinkle of cinnamon, or a few drops of a natural zero-calorie sweetener are excellent choices.
Use it as a base: Greek yogurt can be a great base for many low-carb meals and snacks. Use it in smoothies, as a sour cream substitute in dips and sauces, or as a creamy topping for chili.
Portion control is key: Even with plain Greek yogurt, it's important to be mindful of your serving size. While the carb count is low, it still contributes to your daily total. A standard serving is often around a half to three-quarters of a cup.

The Takeaway

Plain Greek yogurt is a nutritious and low-carb option, especially for those on ketogenic or low-carb diets. Its higher protein content helps with satiety, and its lower sugar count is beneficial for blood sugar management. The key is to be a savvy shopper and always check labels for added sugars, as flavored varieties can be a carb trap. By choosing plain, full-fat versions, you can enjoy this versatile food while staying on track with your nutritional goals.

For more information on the benefits and nutritional aspects of Greek yogurt, you can consult resources from health professionals like Healthline.

Frequently Asked Questions

Yes, plain Greek yogurt is an excellent low-carb snack. It's high in protein, which helps promote fullness, and typically has a low carbohydrate count, especially when full-fat varieties are chosen.

Greek yogurt is lower in carbs because it undergoes a straining process that removes much of the liquid whey. This process removes some of the natural milk sugar (lactose), resulting in a product that is denser in protein and lower in carbohydrates.

To check for added sugars, examine the nutrition facts label and the ingredients list. Look for the 'Added Sugars' line and check for ingredients like corn syrup, honey, fruit juice concentrate, or any form of sugar.

The best way is to use low-carb, keto-friendly sweeteners like stevia, monk fruit, or erythritol. You can also add fresh berries, which are lower in sugar than other fruits, or a sprinkle of cinnamon.

Yes, you can have Greek yogurt on a keto diet, but you must choose plain, full-fat, unsweetened varieties and practice portion control. Flavored yogurts are typically too high in carbs for a ketogenic diet.

Not necessarily. While low in fat and calories, low-fat yogurts often have added sugars to improve taste and texture, increasing their carb count. Full-fat versions are often lower in carbohydrates and provide more satisfying fat.

For the lowest carb count, look for a simple ingredients list that only includes milk and live active cultures. Avoid products with added thickeners, starches, or any form of sugar.