Is yogurt ok on a low-carb diet? The ultimate guide

October 25, 2025 •

4 min read

Over 50% of US adults consume yogurt, but its place in a low-carb diet is often debated. While many flavored varieties are loaded with sugar, plain, full-fat options can be a healthy and delicious addition. The key to knowing is yogurt ok on a low-carb diet? depends entirely on checking the label and making smart choices.

Quick Summary

Yes, yogurt can be included in a low-carb diet, but the choice and portion size are critical. Opt for plain, full-fat Greek yogurt or Icelandic skyr and avoid sugary, flavored options to minimize carbohydrate intake. Reading nutrition labels is essential for staying within your daily carb limit while still enjoying yogurt's benefits, like protein and probiotics.

Key Points

Check the Label: Always choose plain, unsweetened yogurt, as flavored varieties are typically high in added sugars that can ruin a low-carb diet.
Go Greek or Skyr: Greek yogurt and Icelandic skyr are excellent choices because they are strained to remove whey, resulting in a higher protein and lower carb count.
Don't Fear the Fat: Opt for full-fat versions, as low-fat and nonfat yogurts often add carbs to replace the flavor lost from fat.
Mind Your Portions: Even low-carb yogurt contains some natural milk sugars (lactose), so moderate your intake to stay within your daily carb limits.
Top Smartly: Enhance plain yogurt with low-carb additions like berries, nuts, seeds, or a keto-friendly sweetener instead of sugary toppings.
Look for Probiotics: The live cultures in yogurt support gut health, making it a nutritious addition to your low-carb routine.

The low-carb reality of yogurt

Yogurt can absolutely fit into a low-carb or even ketogenic lifestyle, but it's not a simple 'yes' or 'no' answer. The carbohydrate content in yogurt varies dramatically depending on several key factors, including the type of milk used, the length of fermentation, and the presence of added sugars. While all dairy contains some natural milk sugar (lactose), plain, unsweetened yogurt has the lowest carb count. The real carbohydrate trap lies in flavored and low-fat varieties, which often include high amounts of added sugar to compensate for lost fat and flavor.

The carbohydrate culprits: Added sugars and lactose

When following a low-carb diet, you're tracking net carbs—total carbs minus fiber and some sugar alcohols. Since most yogurts have very little fiber, the total carb count is what matters most. Flavored yogurts, including those labeled 'fruit on the bottom,' can contain significant amounts of added sugar, which can quickly push you over your daily carb limit. Even with plain yogurt, the lactose from milk contributes to the total carbohydrate count. However, the fermentation process, where live active cultures convert some lactose into lactic acid, naturally reduces the sugar content. For the lowest-carb option, you need yogurt that has been strained to remove more of the liquid whey, which is where much of the lactose is found.

Choosing the right yogurt for a low-carb diet

Navigating the dairy aisle requires attention to detail. To find a low-carb-friendly yogurt, look for these features:

Plain, Full-Fat Greek Yogurt: Strained to remove most of the whey, Greek yogurt is naturally lower in carbs and higher in protein than regular yogurt, making it an excellent low-carb choice. Opt for plain varieties to avoid added sugars.
Icelandic Skyr: Similar to Greek yogurt, skyr is a thick, protein-dense, and low-carb option, with brands like Siggi's offering low-carb skyr products.
Whole Milk Yogurt: For those who prefer a less tangy taste, plain whole milk yogurt is also acceptable, provided the carb count fits your daily macros. Just be aware that it contains more carbs than the Greek variety.
Dairy-Free Alternatives: For those who are lactose intolerant or prefer a plant-based diet, options like unsweetened almond or coconut milk yogurt can work. Check labels carefully, as carbs can vary, and some contain thickeners and added sugars.

Comparison of yogurt types for a low-carb diet


Yogurt Type	Carbs (6 oz)	Protein (6 oz)	Best For Low-Carb?	Notes
Plain Full-Fat Greek Yogurt	Approx. 7g	High (~15g+)	Yes	Higher protein and fat, lower carbs due to straining.
Plain Full-Fat Regular Yogurt	Approx. 8g	Moderate (~8g)	Acceptable	Contains more whey and lactose than Greek yogurt.
Icelandic Skyr	Low (5-10g)	Very High (~18g+)	Yes	Extra-thick and high in protein.
Low-Fat or Nonfat Yogurt	High (12-13g+)	Variable	Avoid	Often includes added sugar to enhance flavor.
Flavored Yogurt	Very High (15-30g+)	Variable	Avoid	Loaded with added sugars.
Unsweetened Almond Yogurt	Low (4-8g)	Moderate	Yes	A good dairy-free, low-carb option.
Unsweetened Coconut Yogurt	Low (7g)	Low	Yes	Higher in fat, suitable for keto; check labels for additives.

Enhancing your low-carb yogurt experience

Once you've chosen a suitable plain, unsweetened yogurt, you can enhance its flavor and nutritional profile with low-carb toppings. This allows you to control exactly what you're consuming and avoid hidden sugars.

Low-carb topping ideas

Berries: A small handful of low-carb fruits like raspberries, strawberries, or blueberries adds natural sweetness and antioxidants.
Nuts and Seeds: Chia seeds, flaxseeds, almonds, or walnuts provide healthy fats and extra protein, boosting satiety.
Healthy Fats: For a keto boost, stir in some almond butter or a spoonful of coconut flakes.
Spices and Extracts: A dash of cinnamon or a few drops of vanilla extract can add flavor without the carbs.
Low-Carb Sweeteners: If you need more sweetness, use a keto-friendly sweetener like monk fruit or stevia.

The benefits of including low-carb yogurt

Incorporating the right type of yogurt into your low-carb diet offers several health benefits:

Probiotics for Gut Health: Yogurt with live active cultures is a good source of probiotics, which are beneficial for digestive health and can help balance the gut microbiome.
High-Quality Protein: Greek and Icelandic yogurts, in particular, provide a significant amount of protein, which helps you feel full and satisfied, aiding in appetite control.
Essential Nutrients: Yogurt is a source of essential nutrients like calcium, vitamin B12, and phosphorus, which are important for bone health and overall well-being.
Versatile Ingredient: Plain yogurt can be used as a low-carb base for dressings, dips, or smoothies, making it a versatile ingredient in your kitchen.

For more information on the ketogenic diet and food choices, resources like the BetterMe website offer a wealth of information.

Conclusion: Making yogurt work for your low-carb lifestyle

Yes, yogurt can be a valuable part of a low-carb diet, but the devil is in the details. By choosing plain, full-fat Greek yogurt, Icelandic skyr, or specific unsweetened plant-based alternatives, and avoiding sugary, flavored versions, you can enjoy this nutritious food without compromising your dietary goals. Always check nutrition labels for added sugars and keep portion sizes in mind. With the right selection and a few low-carb toppings, yogurt can be a delicious and beneficial addition to your eating plan.

Frequently Asked Questions

No, you cannot eat any yogurt. The vast majority of flavored yogurts contain high amounts of added sugar, making them unsuitable for a low-carb diet. It's crucial to choose plain, unsweetened, full-fat varieties and read the nutrition label carefully.

Plain, unsweetened Greek yogurt is an excellent low-carb option because the straining process removes much of the sugar (lactose). However, you must avoid flavored Greek yogurts, which can contain a significant amount of added sugar.

Greek yogurt is strained to remove liquid whey, which contains lactose, resulting in a lower carb and higher protein count than regular yogurt. A 6-ounce serving of plain Greek yogurt typically has about 7 grams of carbs, while regular yogurt has around 8 grams.

Unsweetened plant-based yogurts, particularly those made from almond or coconut milk, can be low-carb alternatives. However, it's essential to check the label for added sugars or thickeners, which can increase the carb count.

The fermentation process uses live bacteria cultures that consume some of the lactose (milk sugar). The longer the fermentation, the more lactose is converted to lactic acid, resulting in a slightly lower carb yogurt.

Yes, but with careful moderation. Plain, full-fat Greek yogurt or skyr can fit into a ketogenic diet, but because they still contain some natural milk sugar, it's best to keep portion sizes small to stay within your daily carb limit.

Yes, making your own yogurt at home allows for total control over the ingredients. Some recipes use sour cream and heavy whipping cream for an extra low-carb, high-fat version, or you can ferment regular milk for a longer period to reduce lactose.