Is There a Keto-Friendly Greek Yogurt?

November 19, 2025 •

4 min read

According to nutritional data, a standard 6-ounce serving of plain, whole-milk Greek yogurt can contain as few as 7 grams of carbohydrates. So, is there a keto-friendly Greek yogurt? Yes, absolutely, but success depends on making careful, informed choices at the grocery store.

Quick Summary

Yes, some versions of Greek yogurt are keto-friendly if you choose plain, full-fat, unsweetened options and control your portion size. Not all Greek yogurts are equal for a low-carb diet due to varying fat, protein, and sugar content. Always check the label for added sugars.

Key Points

Choose Full-Fat and Plain: Opt for plain, full-fat, unsweetened Greek yogurt to maximize healthy fat intake and minimize carbohydrates, as low-fat versions often add carbs back in.
Read Nutrition Labels: Always check the nutrition facts for total and added sugars, selecting options with a low total carbohydrate count, typically under 6 grams per serving.
Watch Portion Sizes: Even keto-friendly versions contain some natural sugars (lactose), so moderate your serving size to keep your daily carb intake in check.
Look for Keto-Specific Brands: Some brands, like Ratio, are formulated specifically for keto with very low net carbs, though it's still wise to review their ingredients.
Consider Making Your Own: Making homemade Greek yogurt gives you the highest level of control over carb and fat content by controlling ingredients like the base (cream, ultra-filtered milk) and fermentation time.
Add Healthy Toppings: To boost flavor and fat, top plain keto Greek yogurt with low-carb options like berries, nuts, seeds, or a drizzle of MCT oil.

Navigating Greek Yogurt on a Keto Diet

Many people on a ketogenic diet, which prioritizes high fats and very low carbohydrates, believe they must eliminate all dairy. However, this is a misconception, especially when it comes to Greek yogurt. Its unique production process, which involves straining to remove excess liquid whey, results in a product that is naturally higher in protein and lower in carbohydrates than regular yogurt. The key is to select the right kind—specifically, plain, full-fat, and unsweetened varieties—and to be mindful of portion sizes to stay within your daily carbohydrate limits.

Why Full-Fat is the Way to Go

Choosing a full-fat Greek yogurt is crucial for a keto diet for several reasons. Firstly, fat is the primary macronutrient on a ketogenic diet, and full-fat dairy helps meet this requirement. Fat also increases satiety, helping you feel fuller for longer and reducing the urge to snack on carb-heavy foods. Secondly, low-fat and non-fat Greek yogurts often have a higher carbohydrate content to compensate for the flavor and texture lost when fat is removed. These options may also contain added thickeners or sweeteners that can unexpectedly increase the carb count.

To make full-fat Greek yogurt even more keto-friendly, consider adding a tablespoon of healthy fats like MCT oil or extra virgin olive oil to increase the fat content and improve your fat-to-protein ratio.

Reading Labels: What to Look For

Successful keto dieting relies on meticulous label-reading, and Greek yogurt is no exception. Avoid any product with added sugars, artificial sweeteners (unless a keto-friendly sugar alcohol is used), or fruit on the bottom. These ingredients can significantly increase the total carbohydrate count and kick you out of ketosis. Always opt for plain, unsweetened yogurt and check the nutrition panel for total carbohydrates. For most ketogenic diets, a serving of yogurt should contain no more than 5-6 grams of carbohydrates to help stay within daily limits. Fiber and sugar alcohols can be subtracted from total carbs to calculate net carbs, a number many keto dieters track.

High-Quality Greek Yogurt Brands for Keto

Several brands offer full-fat, low-carb Greek yogurt that can fit into a ketogenic lifestyle. Some popular choices include Fage Total 5% Plain, Chobani Whole Milk Plain Greek Yogurt, and Two Good Greek Yogurt, which uses specific filtration methods to reduce sugar. However, remember that even within a brand, different products (e.g., flavored vs. plain, full-fat vs. non-fat) will have vastly different carb counts. For the strictest keto followers, a specialty product like Peak Triple Cream Yogurt offers an even higher fat-to-protein ratio.

DIY Keto Greek Yogurt: Complete Control

For ultimate control over ingredients and macros, consider making your own keto-friendly Greek yogurt at home. This allows you to select the base (e.g., ultra-filtered milk, heavy whipping cream, or a mix) and fermentation time to further reduce lactose and carbohydrates. You will need a yogurt starter culture and a warm, insulated environment, which can be created with an Instant Pot or even a simple blanket-wrapped crockpot.

To make your own, follow these steps:

Heat your chosen milk or cream to 180°F to kill unwanted bacteria.
Let it cool to 105-115°F before whisking in your starter culture.
Incubate the mixture for 8-24 hours. The longer the incubation, the tangier and lower in lactose the yogurt will be.
For a thicker, Greek-style yogurt, strain the mixture through a cheesecloth-lined sieve for several hours or overnight in the refrigerator.
Store in airtight containers and enjoy within two weeks.

Comparison of Greek Yogurt Options for Keto


Type of Greek Yogurt	Key Features	Keto Suitability	Caveats
Full-Fat Plain	High in fat, moderate protein, naturally lower carbs	High	Excellent choice; watch portion size to manage overall carb intake.
Non-Fat Plain	Low fat, high protein, often higher carbs	Medium	Must check labels carefully; carbs can be surprisingly high.
Flavored/Fruit	High sugar, often low-fat	Low/None	High carb content from added sugars makes most versions unsuitable.
Keto-Specific Brands	High fat, low net carbs, often use alternative sweeteners	High	Best option for convenience; check ingredient list for processed additives.
Homemade	Complete control over ingredients and macros	Highest	Requires time and effort but offers maximum control.

Conclusion: Making Greek Yogurt Work for Your Keto Goals

Ultimately, the question, "is there a keto-friendly Greek yogurt?" has a clear answer: yes. While not all products on the shelf are suitable, prioritizing plain, full-fat, and unsweetened versions is the key to incorporating this healthy dairy product into a ketogenic diet. By reading labels diligently, experimenting with keto-friendly yogurt alternatives, or even making your own at home, you can enjoy the creamy texture, healthy fats, and probiotic benefits without compromising your nutritional goals. Always track your macros and choose toppings like nuts and seeds over sugary granola to maximize benefits. For further reading on making homemade yogurt, check out this guide on how to make Greek yogurt (Only 2 Ingredients!).

Frequently Asked Questions

Brands like Fage Total 5%, Chobani Whole Milk Plain, and Two Good Greek Yogurt are often recommended for keto. The brand Ratio also makes yogurt specifically labeled as "Keto Friendly." However, always choose the plain, full-fat, unsweetened varieties and read the nutritional label to be sure.

While full-fat is ideal for maximizing fat macros, plain, non-fat Greek yogurt can sometimes fit if you are very careful about carb counts. However, many non-fat versions contain higher carbs to compensate for taste and texture, so always check the label.

Greek yogurt is strained to remove excess liquid whey, a process that also removes much of the milk's lactose (natural sugar). This results in a product that is denser, higher in protein, and lower in carbohydrates than regular yogurt.

Enhance the flavor of plain Greek yogurt by adding keto-friendly toppings. Options include a few low-carb berries, nuts, seeds, unsweetened coconut flakes, a pinch of cinnamon, or a keto-approved sweetener like monk fruit or erythritol.

Total carbs include all carbohydrates. Net carbs are calculated by subtracting fiber and sometimes sugar alcohols from the total carbs, as these are not digested by the body and do not impact ketosis. Yogurt rarely contains significant fiber, so focus on avoiding added sugars and monitoring the total carb count from lactose.

A typical recommended serving is about a half to one cup of plain, full-fat Greek yogurt. The specific amount depends on your personal daily carb limit. Tracking your macros and listening to your body is the most effective approach.

Some dairy-free options, such as those made from coconut milk, can be keto-friendly. However, it is essential to check the label for added sugars and thickeners, which can elevate the carb count. Plain, unsweetened versions are best.