Is Yogurt Keto-Friendly? Your Comprehensive Guide to Dairy on a Ketogenic Diet

October 17, 2025 •

4 min read

While many commercial yogurts are loaded with sugar, potentially disrupting ketosis, select plain, unsweetened varieties can be included in a well-planned ketogenic diet with careful consideration. Understanding the different types and their carb content is crucial for staying in ketosis, the metabolic state where your body burns fat for fuel.

Quick Summary

Not all yogurts are compatible with a keto diet; most flavored and low-fat options contain too much sugar. Plain, full-fat Greek or unsweetened dairy-free yogurts can be enjoyed in moderation by reading nutrition labels and managing portion sizes to align with your daily carbohydrate limits.

Key Points

Choose Plain and Full-Fat: Prioritize plain, unsweetened, full-fat varieties like Greek or Icelandic skyr, as they are lowest in carbs and highest in fat.
Avoid Added Sugars: All flavored, 'fruit-on-the-bottom', and sweetened yogurts are generally unsuitable for keto and should be avoided.
Read Labels Carefully: Always check the nutrition facts for total carbohydrates and added sugars, as some low-fat and even plain yogurts can contain surprisingly high carb counts.
Mind Your Portions: Even keto-friendly yogurt contains some natural sugar (lactose), so stick to moderate serving sizes to stay within your daily carb allowance.
Consider Dairy-Free Options: Unsweetened coconut and almond milk yogurts are excellent dairy-free, low-carb alternatives, but verify ingredients and sugar content.
Use Keto-Friendly Toppings: Enhance plain yogurt with low-carb additions like berries, nuts, and seeds to add flavor and healthy fats without compromising ketosis.

Navigating the Dairy Aisle for Keto-Friendly Yogurt

The ketogenic diet emphasizes high fat intake and very low carbohydrate consumption to shift the body into a state of ketosis, where it burns fat for energy. Yogurt, a popular and nutritious food, presents a challenge for many keto dieters because it is derived from milk, which contains natural sugar (lactose). Furthermore, most store-bought yogurts are packed with added sugars, flavorings, and thickeners that can quickly exceed a keto follower's daily carb limit. Therefore, the question of "Is yogurt keto-friendly?" has a nuanced answer: it depends entirely on the type and preparation. Successful incorporation requires a discerning eye for ingredients, a focus on full-fat options, and strict portion control.

The Best Yogurt Choices for a Keto Diet

Not all dairy is off-limits on a ketogenic diet. The key is to select products that are naturally low in carbohydrates and high in fat. Here are the best options:

Plain, Full-Fat Greek Yogurt: This is often the top choice for keto dieters. Greek yogurt is strained to remove excess whey and lactose, which significantly lowers its carbohydrate count compared to regular yogurt. The full-fat version ensures a higher fat content, which is a cornerstone of the keto diet. A standard 6-ounce serving can contain as little as 5–8 grams of carbohydrates, making it a viable option for a snack.
Icelandic Skyr: Similar to Greek yogurt, Icelandic skyr is a strained, high-protein yogurt that is often rich in healthy fats and low in carbs. Brands like Siggi's offer lower-sugar options that can fit within keto macros.
Homemade 24-Hour Yogurt: Making your own yogurt at home allows for the greatest control over ingredients and fermentation time. A longer fermentation period (up to 24 hours) allows the active bacteria to consume nearly all the lactose, resulting in a very low-carb final product.
Plain, Full-Fat Regular Yogurt: While higher in carbs than its Greek counterpart, plain whole-milk yogurt can be consumed in moderation. A 6-ounce serving might contain around 8 grams of carbs, so it can be managed with careful portion control.

What to Avoid in the Yogurt Aisle

Many common yogurt products are unsuitable for a ketogenic lifestyle due to their high carbohydrate content. To stay in ketosis, you should avoid:

Flavored Yogurts: These are almost always high in added sugars, syrups, and fruit purees, which can contain a significant amount of carbs. Even seemingly healthy flavors like vanilla can be problematic if sweetened with sugar.
Low-Fat and Fat-Free Yogurts: When fat is removed from yogurt, manufacturers often add sugar and other thickeners to improve taste and texture. This makes them surprisingly high in carbohydrates and unsuitable for keto.
Yogurts with Artificial Sweeteners: Some brands use artificial sweeteners like sucralose or acesulfame potassium, which some in the keto community prefer to avoid. Always check the ingredient list for sweeteners that might not align with your specific dietary choices.

Comparing Yogurt Options for Keto


Yogurt Type	Fat Content	Carbs (approx. per 6 oz)	Keto Suitability	Why?
Plain, Full-Fat Greek	High	5-8g	Best Choice	Strained to remove lactose, high in fat and protein
Plain, Full-Fat Regular	High	8-11g	Moderate	Contains more natural lactose than Greek, requiring strict portion control
Low-Fat Plain	Low	12g+	Not Recommended	Fat replaced with carbs, including added sugars
Flavored (Any Fat Level)	Varies	20-30g+	Avoid	Loaded with added sugars and high-carb fruit purees
Unsweetened Coconut Milk	High	4-7g+	Dairy-Free Alternative	Excellent dairy-free option, but check for added sugars and thickeners

Dairy-Free and Low-Carb Alternatives

For those who are dairy-free, lactose intolerant, or simply prefer plant-based options, there are several yogurt alternatives that can be keto-friendly:

Unsweetened Coconut Milk Yogurt: A great dairy-free alternative, as coconut is naturally high in fat. You must choose an unsweetened version and check for added thickeners or sugars that can increase the carb count.
Unsweetened Almond Milk Yogurt: Another plant-based option, unsweetened almond milk yogurt can also be low in carbs. As with coconut yogurt, scrutinize the nutrition label carefully.
Keto "Yogurt" Alternatives: Some people create their own keto-friendly dessert by combining ingredients like sour cream, heavy whipping cream, and a keto-compliant sweetener. This offers a very low-carb, high-fat option.

Maximizing Your Keto Yogurt Experience

Once you've selected a keto-friendly yogurt, you can enhance it while maintaining your macro goals. Pair it with low-carb ingredients to boost flavor and nutrition:

A handful of low-carb berries, such as raspberries or strawberries.
Chopped nuts and seeds, like almonds, pecans, or chia seeds, for added healthy fats and texture.
A sprinkle of cinnamon or cocoa powder for flavor without added carbs.
A drizzle of a keto-compliant sweetener, such as stevia or monk fruit.
A scoop of coconut manna or nut butter for extra fat and flavor.

Conclusion

While not all yogurt is compatible with a ketogenic diet, the answer to "Is yogurt keto-friendly?" is a definitive yes for select types. By prioritizing plain, full-fat Greek or Icelandic skyr, or opting for unsweetened dairy-free versions, you can enjoy the probiotic benefits and creamy texture of yogurt without compromising ketosis. The key is vigilance: always check nutrition labels to avoid hidden sugars, and practice portion control to stay within your daily carb limits. With a little care, yogurt can be a delicious and nutritious addition to your low-carb, high-fat lifestyle. Learn more about the general principles and potential benefits of the ketogenic diet from reliable sources, such as the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Plain, full-fat Greek yogurt is considered the best yogurt for a ketogenic diet because it is strained to remove excess lactose, resulting in a lower carbohydrate count and a higher concentration of fat and protein.

The carbohydrate content can vary, but a standard 6-ounce serving of plain, full-fat Greek yogurt typically contains between 5 and 8 grams of carbs, making it a good option for keto when consumed in moderation.

No, you should avoid flavored yogurts on a ketogenic diet. They are almost always high in added sugars, syrups, and fruit purees, which contain a significant amount of carbs that can disrupt ketosis.

Unsweetened coconut milk yogurt and almond milk yogurt can be excellent dairy-free, low-carb alternatives for keto. However, it is essential to choose unsweetened varieties and check the label for hidden sugars and thickeners.

Low-fat and fat-free yogurts often replace the removed fat with higher amounts of sugar to maintain flavor and texture. This increases their carbohydrate content, making them unsuitable for a keto diet.

Straining removes the watery whey from the yogurt, which also removes some of the natural lactose (milk sugar). This process reduces the carbohydrate content, resulting in a thicker, higher-protein, and lower-carb yogurt.

Yes, plain, full-fat keto-friendly yogurt can be used in various keto recipes, such as sauces, dips, and smoothies. It can also be mixed with low-carb sweeteners and flavorings to create delicious, customized desserts.

Yes, making yogurt at home allows for greater control over the ingredients. With a longer fermentation time (24 hours), the active cultures consume almost all the lactose, producing a yogurt with an even lower carbohydrate count.