Most mainstream yogurts are incompatible with the ketogenic diet due to their high sugar content, but specific brands and types offer a solution for those looking to include a probiotic-rich food. Key factors to consider are the fat content, carbohydrate count, and the presence of added sugars or artificial ingredients. Plain, full-fat Greek yogurt and Icelandic skyr are often the top contenders, but some specialized keto brands have emerged specifically catering to this market. Non-dairy options, particularly those made from coconut milk, also provide an excellent alternative for those with dairy sensitivities or preferences.
The Golden Rules for Selecting Keto Yogurt
When standing in the yogurt aisle, a few simple rules can help you quickly narrow down the keto-friendly choices:
- Prioritize Full-Fat: Keto is a high-fat diet, so always opt for whole milk or full-fat yogurt. The low-fat and non-fat varieties often compensate for flavor by adding sugar, which will kick you out of ketosis.
- Choose Plain and Unsweetened: Added sugars are the biggest threat to ketosis. Flavored yogurts, especially those with fruit on the bottom, can contain significant amounts of sugar. Select plain versions and sweeten them yourself with keto-friendly sweeteners like stevia or monk fruit.
- Read the Label for Net Carbs: Net carbs are the most important number to watch. The carbohydrate content in yogurt comes from lactose, the milk's natural sugar. Strained yogurts, like Greek yogurt and skyr, have much of this lactose removed, resulting in lower carbs per serving.
- Analyze the Ingredients List: A short, simple ingredient list is best. Look for milk and live active cultures, and be wary of products with a long list of additives, thickeners, or hidden sweeteners.
Comparison Table: Common Keto-Friendly Yogurts
| Feature | Fage Total 5% Plain | Two Good Plain Greek Yogurt | :ratio Keto Friendly Vanilla | Cocojune Organic Coconut Yogurt |
|---|---|---|---|---|
| Fat Content | 10g (per 170g) | 6g (per 150g) | 15g (per 150g) | 18g (per 170g) |
| Protein Content | 18g (per 170g) | 12g (per 150g) | 15g (per 150g) | 1g (per 170g) |
| Net Carbs | ~6g (per 170g) | ~3g (per 150g) | ~2g (per 150g) | ~11g (per 170g) |
| Ingredient Purity | High (Milk, Cultures) | Moderate (Milk, Cultures, Thickeners) | Lower (Thickeners, Sweeteners) | High (Coconuts, Cultures) |
| Dairy-Free | No | No | No | Yes |
| Best For | High protein, moderate carbs | Low carb, good protein | Lowest carbs (but check ingredients) | Dairy-free, high fat |
Note: Nutritional information can vary. Always check the specific product label for the most accurate and up-to-date information.
The Best Keto Yogurt Brands and Options
Here are some of the most popular and reliable keto-friendly yogurt brands and products you can find in stores:
Dairy-Based Options:
- Fage Total 5% Plain Greek Yogurt: A classic for a reason. This full-fat Greek yogurt is made with only milk and live cultures, offering a pure, high-protein, and moderate-carb option. The 5% fat content provides a rich and creamy texture.
- Two Good Greek Yogurt: Known for its low sugar content, Two Good offers a good balance of protein and fat. While it uses some thickeners and sweeteners, its plain version is a solid choice for those monitoring carbs closely.
- :ratio Keto Friendly Yogurt: This brand markets itself directly to the keto audience. While the carb count is very low, it's important to scrutinize the ingredient list for artificial sweeteners or fillers that may not align with a strict clean keto approach.
- Siggi's Plain Whole Milk Skyr: Icelandic skyr is known for being even thicker and higher in protein than Greek yogurt. Siggi's whole milk plain version is a great fit for keto, though slightly higher in carbs than Fage due to less straining.
- Chobani Whole Milk Plain Greek Yogurt: Another widely available option, Chobani's whole milk plain variety is a good choice. Like all plain Greek yogurts, you must avoid the flavored versions.
Dairy-Free Options:
- Forager Project Plain Cashewmilk Yogurt: For those avoiding dairy, Forager's plain cashew-based yogurt is a great option. It's important to check the specific variety for added sugars.
- Cocojune Organic Coconut Yogurt: This non-dairy option offers a very high fat content, with some varieties offering a 9:1 fat-to-protein ratio. Be mindful of the overall carb count, which can be higher than dairy counterparts depending on the variety.
Making Homemade Keto Yogurt
One of the best ways to ensure your yogurt is perfectly keto-friendly is to make it yourself. You have full control over the ingredients, guaranteeing no hidden sugars or unwanted additives. A simple method involves combining heavy cream, a small amount of whole milk, and a yogurt starter with active cultures. Incubation can be done in an Instant Pot or a yogurt maker. The longer the incubation, the tangier and lower in carbohydrates the final product will be, as the cultures consume more of the lactose. For an even higher-fat product, a mixture of heavy cream and sour cream can be blended for an instant, low-carb 'yogurt'.
Conclusion
Finding a brand of yogurt that is keto is a matter of careful selection rather than brand loyalty. The best choices are typically plain, unsweetened, and full-fat, with Greek yogurt, skyr, and certain dairy-free alternatives standing out as prime candidates. Regardless of the brand, always read the nutrition label and ingredient list to confirm low carbs and high fat. By sticking to these principles, you can easily incorporate delicious, probiotic-rich yogurt into your ketogenic diet without compromising your macros.
Here is a useful guide on the ketogenic diet fundamentals
Final Takeaways
- Plain, full-fat Greek yogurt and skyr are excellent low-carb options for keto.
- Always avoid low-fat, non-fat, and flavored yogurts due to high sugar content.
- For a dairy-free choice, full-fat coconut yogurt is a viable alternative.
- Making homemade yogurt from heavy cream is a surefire way to control ingredients.
- Read the nutrition label carefully, focusing on net carbs and added sugars.
Expert Note: Even with the best choices, moderation is key. Yogurt is a supplement to, not the core of, a balanced keto diet.
