Is Yogurt Considered a Carb? Understanding Carbs in Dairy

December 19, 2025 •

4 min read

According to the USDA, a single cup of plain whole milk yogurt contains approximately 11.4 grams of carbohydrates, confirming that yogurt is considered a carb. However, the carbohydrate content varies significantly depending on the type, brand, and added ingredients, making it crucial to read the nutrition label.

Quick Summary

Yogurt contains carbohydrates primarily from lactose, the natural sugar in milk. The total carb count is highly dependent on processing and added sugars, with plain and Greek varieties having lower amounts than flavored or frozen yogurts. It's a source of both carbs and protein, and careful label reading is essential for low-carb diets.

Key Points

Source of Carbs: Yogurt contains carbohydrates primarily from lactose, the natural sugar found in milk.
Variety in Carb Content: The amount of carbs in yogurt varies drastically based on the type, with plain yogurts being much lower than flavored versions with added sugar.
Best for Low-Carb: Plain Greek yogurt is the best low-carb option, as its straining process removes much of the carb-containing whey, leaving a higher protein, lower-carb product.
Read the Label: For any dietary plan, especially low-carb, reading the nutrition label to check for total carbohydrates and added sugars is essential.
Healthy Option: Despite containing carbs, yogurt is a nutritious food rich in protein, calcium, and beneficial probiotics, offering health benefits like improved digestion.
DIY Flavoring: To control sugar intake, choose plain yogurt and add your own low-carb toppings instead of buying pre-flavored varieties.

The Core of the Matter: Why Yogurt Contains Carbs

Yes, yogurt is considered a carb. The carbohydrates found in yogurt come from two main sources: natural milk sugar, or lactose, and any added sugars. Yogurt is made by fermenting milk with live bacteria cultures, which convert some of the lactose into lactic acid. This process gives yogurt its characteristic tart flavor and creamy texture. While the fermentation process reduces the total amount of lactose, a significant portion still remains in the finished product.

The Impact of Processing and Ingredients on Carb Content

The wide variety of yogurts available today means there is a huge range in carbohydrate counts. A plain, unsweetened yogurt will naturally have a lower carb count compared to one packed with fruit, flavorings, and sweeteners. When shopping, it is important to pay close attention to the ingredient list and the 'Sugars' line on the nutrition facts panel, as this number includes both natural lactose and any added sugars.

Navigating the Yogurt Aisle on a Low-Carb Diet

For those on a low-carb or ketogenic diet, not all yogurts are created equal. The best choices are typically plain, full-fat versions, as these tend to have fewer carbohydrates. Greek yogurt is particularly popular in low-carb circles due to its straining process, which removes much of the liquid whey, resulting in a product that is higher in protein and lower in lactose and total carbs.

Key factors to consider:

Plain vs. Flavored: Flavored yogurts, especially fruit-flavored ones, often have significant amounts of added sugar. Some can contain as much as 26 grams of carbs per serving. Opting for plain yogurt and adding your own low-carb toppings like berries and nuts is a healthier strategy.
Fat Content: Low-fat and non-fat yogurts often have higher carb counts than their full-fat counterparts. This is because manufacturers frequently add sugar to compensate for the flavor and texture lost by removing the fat.
Straining: Greek and Icelandic-style (Skyr) yogurts are strained, which removes more of the whey and lactose, concentrating the protein and reducing the carbohydrate count.

Yogurt's Role in a Balanced Diet

Despite containing carbohydrates, yogurt remains a nutrient-dense food with many health benefits. It is an excellent source of protein, calcium, potassium, and probiotics, which support gut health. The combination of protein and carbs makes yogurt a filling and satisfying snack. It's not about avoiding all carbs, but rather choosing the right types and portion sizes to fit your dietary needs.

A Comparative Look at Yogurt Types


Yogurt Type	Typical Carbs (per 6 oz)	Key Features	Best for Low-Carb?
Plain, Whole Milk	~8 grams	Natural, with moderate protein.	Yes, a good choice.
Plain Greek	~7 grams	Strained, very high in protein, lower carbs.	Yes, the best choice.
Plain Non-Fat	~13 grams	Often has higher carbs due to added sugars.	No, often contains more sugar.
Flavored (e.g., Strawberry)	20-30+ grams	High in added sugar and flavorings.	No, usually too high in carbs.
Frozen Yogurt	35+ grams	Sweetened dessert, very high in sugar.	No, best to avoid.

Tips for Incorporating Yogurt into a Low-Carb Plan

Start with Plain: Always choose a plain, unsweetened yogurt, preferably Greek or Skyr, to have control over the carb count.
Add Your Own Flavor: Instead of pre-sweetened versions, mix in a small amount of low-carb fruit like raspberries or blackberries, a keto-friendly sweetener, or a dash of cinnamon or vanilla extract.
Portion Control: Even with low-carb yogurt, portion sizes matter. Be mindful of serving sizes and how they fit into your daily carb limit.
Pair with Healthy Fats: To increase satiety and balance your macronutrients, pair your yogurt with healthy fats from nuts, seeds, or shredded coconut.
Check the Label: Always read the nutrition label, as carb counts can vary between brands, even for the same type of yogurt. Look for products with the lowest number of total carbohydrates and added sugars.

Conclusion: Making Informed Choices

To definitively answer the question, "is yogurt considered a carb?", the answer is yes. However, that simple fact doesn't tell the whole story. The type of yogurt you choose and how you consume it determines its impact on your overall carb intake. By opting for plain, unsweetened Greek or whole milk yogurt and avoiding sugar-laden flavored varieties, you can enjoy this nutritious food while adhering to a low-carb diet. Understanding the different types and reading labels carefully empowers you to make the best choice for your health and dietary goals. For those following a ketogenic diet, strained varieties like plain Greek yogurt are the most suitable option due to their higher protein and lower carbohydrate content.

Frequently Asked Questions

No, not all yogurts are high in carbs. Plain and Greek yogurts, particularly whole milk varieties, are lower in carbs compared to sweetened, fruit-flavored, or frozen yogurts, which often have large amounts of added sugar.

Greek yogurt is lower in carbs because it is strained to remove excess whey, which is the watery part of milk containing lactose. This straining process removes some of the natural milk sugars, resulting in a product with a lower carb count.

Yes, you can eat yogurt on a ketogenic diet, but you must choose carefully. Plain, unsweetened Greek or full-fat yogurt in controlled portions is the best choice, as it is higher in protein and lower in carbohydrates than other types.

To reduce the carbs in your yogurt, start with a plain, unsweetened base like Greek or whole milk yogurt. Avoid pre-flavored versions and add your own toppings, such as a handful of low-carb berries, nuts, or a keto-friendly sweetener.

No, the fermentation process does not remove all the carbs. While the bacteria consume some of the lactose and convert it to lactic acid, a portion of the lactose remains. The exact amount depends on the duration of the fermentation and the type of yogurt.

Lactose is the primary natural carbohydrate in yogurt. However, many commercial yogurts, especially flavored and sweetened versions, contain significant amounts of added sugars, which contribute to the total carbohydrate count.

Non-fat yogurts often have higher carb counts than whole milk yogurts because manufacturers frequently add sugar to improve the flavor and texture lost by removing the fat. Always check the label, as this is a common point of confusion.