Is Yogurt Allowed on Keto? The Low-Carb Guide

December 4, 2025 •

4 min read

With so many varieties available, the carb content of yogurt varies dramatically, and many options are high in sugar. So, is yogurt allowed on keto? The short answer is yes, but only certain types of yogurt, specifically those that are plain, unsweetened, and full-fat, can be incorporated into a ketogenic diet in moderation.

Quick Summary

Some yogurt is suitable for a ketogenic diet, but you must choose plain, full-fat, and unsweetened varieties to minimize carbohydrates. Flavored and low-fat options contain too much sugar and are not keto-compliant. Proper portion control and label reading are essential for keeping net carbs low and staying in ketosis.

Key Points

Check the Label: Always choose plain, full-fat, and unsweetened yogurt to minimize carb count and avoid added sugars.
Choose Full-Fat: Higher fat content is better for a keto diet and helps with satiety.
Portion Control is Key: Even plain yogurt contains natural sugars (lactose), so keep portion sizes in check to stay within your daily carb limit.
Greek or Skyr are Preferred: These strained yogurts have higher protein and lower carbs than traditional plain yogurts.
Consider Dairy-Free Options: Unsweetened coconut or almond milk yogurts are excellent dairy-free, high-fat, and low-carb alternatives.
Beware of Flavored Varieties: Most flavored yogurts are loaded with added sugar and are not suitable for a keto diet.
Top Smartly: Enhance your yogurt with keto-friendly toppings like nuts, seeds, and a handful of berries.

Understanding the Yogurt and Keto Compatibility

For many, yogurt is a staple of a healthy diet, known for its probiotics and protein content. However, the ketogenic diet requires a strict approach to carbohydrate intake, typically limiting it to 20-50 grams of net carbs per day. This makes many commercially available yogurts, which are often loaded with added sugars, unsuitable for a keto lifestyle. The key to including yogurt is to focus on options with minimal carbs and no added sweeteners.

The Carb Culprit: Lactose and Added Sugars

Traditional milk contains a natural sugar called lactose. During the fermentation process, the bacteria in yogurt consume some of this lactose and convert it into lactic acid, which is why plain yogurt has a tangy flavor. However, the extent of this fermentation varies. Commercial yogurts, fermented for shorter periods, still retain enough lactose to make them carb-heavy. Furthermore, flavored yogurts often have significant amounts of added sugar, fruit purees, and other high-carb ingredients that can easily disrupt ketosis.

Keto-Friendly Yogurt Options

When navigating the dairy aisle, it's crucial to know what to look for. Unsweetened, full-fat varieties are your best bet. Here are some of the most keto-compliant options:

Plain, Full-Fat Greek Yogurt: Straining removes much of the liquid whey, concentrating the protein and reducing the carbohydrates. Opt for full-fat to increase your fat intake, a cornerstone of the keto diet. Look for brands that list only milk and live cultures on the ingredient list.
Skyr (Icelandic Yogurt): Similar to Greek yogurt, skyr is a strained, high-protein, and full-fat dairy product with a low carbohydrate count. Some brands offer keto-friendly versions with minimal carbs.
Keto-Specific Yogurts: A few brands have developed products specifically for the ketogenic market, often using milk protein concentrates or alternative bases and keto-friendly sweeteners. Always read the label to confirm the net carb count.

Dairy-Free Alternatives for a Keto Diet

For those who are dairy-free or want even lower-carb options, several alternatives are available:

Full-Fat Coconut Milk Yogurt: Unsweetened versions can be very low in carbs and high in beneficial fats. The texture and fat content make it an excellent substitute. Making it at home gives you full control over the ingredients.
Almond Milk Yogurt: Unsweetened almond milk yogurt is another low-carb, dairy-free option, though it may contain fewer fats than coconut milk varieties. Check the label for added starches or sugars.

How to Incorporate Yogurt into Your Keto Meal Plan

Even with keto-friendly yogurt, moderation and portion control are essential. A small amount can provide a rich, probiotic-filled snack without derailing your carb goals. Here are some ideas:

As a Breakfast Bowl: A small portion of plain, full-fat Greek yogurt can be topped with keto-friendly additions like a handful of berries (raspberries, blueberries), crushed nuts (almonds, macadamia), and a sprinkle of cinnamon or sugar-free sweetener.
In Dressings and Sauces: Plain yogurt can be used as a creamy, tangy base for salad dressings or savory sauces, replacing higher-carb ingredients.
As a Dessert: Create a simple keto dessert by mixing full-fat plain yogurt with a low-carb sweetener and a few chocolate shavings from an 85%+ dark chocolate bar.

Comparing Yogurt Options for a Ketogenic Diet


Yogurt Type	Key Characteristics	Keto-Friendliness	Cautions	Net Carbs (approx. per 100g)
Plain, Full-Fat Greek	High protein, rich texture, tangy flavor. Strained to reduce liquid whey and carbohydrates.	Highly Keto-Friendly	Practice portion control, as it still contains some natural sugars (lactose).	4-6g
Flavored Greek	Contains added fruit, sugar, or flavorings. May be lower in fat.	Not Keto-Friendly	Often contains a high amount of added sugar that will raise blood sugar and kick you out of ketosis.	Varies, can be 15g+
Plain, Full-Fat Traditional	Less protein than Greek yogurt. Creamy texture.	Moderately Keto-Friendly	Contains more carbohydrates than Greek yogurt due to less straining. Requires smaller portion sizes.	~5-7g
Plain, Low-Fat/Non-Fat	High in carbs, low in fat. Often includes thickeners.	Not Keto-Friendly	Many have sugars added to compensate for flavor loss. The high carb-to-fat ratio makes it unsuitable.	Varies, often higher than full-fat
Unsweetened Coconut Milk	High in fat, dairy-free. Consistency can vary.	Highly Keto-Friendly	Check for added starches or gums. Can be made at home for full control.	Varies, some brands are <5g

Conclusion: Making the Right Choice

While not all yogurt is compatible with a ketogenic diet, specific types can be included with careful consideration. Prioritizing plain, full-fat, unsweetened Greek or Icelandic varieties is the safest bet for dairy lovers. For those avoiding dairy, unsweetened coconut or almond milk yogurts provide excellent, low-carb alternatives. Always scrutinize nutritional labels for hidden sugars and practice portion control to ensure your daily carbohydrate intake remains low enough to maintain ketosis. By making informed choices, you can enjoy the creamy texture and probiotic benefits of yogurt without compromising your keto goals. For more nutritional information on various foods, including keto-friendly options, consider a resource like the Keto Diet App's ingredient data(https://ketodietapp.com/data/ingredient/291).

Frequently Asked Questions

No, most yogurts are too high in carbs due to added sugars and higher lactose content. You should specifically look for plain, full-fat, and unsweetened varieties, such as Greek yogurt or Skyr, and use strict portion control.

Flavored yogurts are typically full of added sugars and fruit purees, which dramatically increase the carbohydrate count and can easily disrupt ketosis. Always check the label for hidden sugars.

Plain, unsweetened, full-fat Greek yogurt is often considered the best choice. The straining process reduces carbs while increasing protein and healthy fats, which is ideal for keto.

Yes, many dairy-free options like unsweetened coconut milk yogurt or almond milk yogurt can be keto-friendly. Ensure they are full-fat and free of added sugars or high-carb thickeners.

Focus on low net carbs (Total Carbs minus Fiber) and zero added sugars. The best options will have a higher fat-to-protein ratio and a minimal carbohydrate count.

The amount depends on your daily carb limit. A half-cup serving of plain Greek yogurt typically has 3-5 grams of carbs, so a small portion can easily fit into your macros. Always monitor your total intake.

Yes, you can sweeten plain yogurt with keto-friendly sweeteners like stevia, monk fruit, or erythritol to enhance the flavor without adding carbs. You can also add cinnamon or vanilla extract.