What Greek yogurt is best for keto weight loss?

November 18, 2025 •

2 min read

Not all yogurt is created equal on a ketogenic diet, with many containing hidden sugars that can throw you out of ketosis. For this reason, what Greek yogurt is best for keto weight loss depends on choosing plain, full-fat versions to support your macro goals and promote satiety.

Quick Summary

This guide covers how to select the ideal keto-friendly Greek yogurt by focusing on full-fat, unsweetened varieties and reading labels carefully. Explore top brands like Fage and Two Good, learn about homemade options, and find creative, low-carb serving ideas.

Key Points

Choose Full-Fat and Plain: Opt for plain, full-fat Greek yogurt to ensure high fat content and avoid added sugars that can increase carbs.
Read the Label: Always check the nutrition facts for total carbs and, most importantly, added sugars. Many seemingly healthy yogurts contain hidden sugars.
Strain for Fewer Carbs: The straining process for Greek yogurt naturally removes some lactose (milk sugar), leading to a lower carbohydrate count than regular yogurt.
Add Your Own Flavor: Sweeten plain Greek yogurt with keto-friendly sweeteners like monk fruit or stevia, and add toppings such as nuts, seeds, or low-carb berries.
Consider Specific Brands: Brands like Fage Total 5%, Two Good, and Chobani Whole Milk are excellent choices for plain, keto-friendly Greek yogurt.
Homemade Option: Making your own yogurt allows for maximum control over ingredients, potentially resulting in even lower carb counts with longer fermentation.

Navigating the Dairy Aisle for Keto-Friendly Greek Yogurt

The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake. When selecting Greek yogurt for keto, it's crucial to avoid added sugars and choose full-fat, plain varieties. Greek yogurt is typically lower in carbs and higher in protein than regular yogurt due to straining, but carb counts vary, making label-reading important.

Why Full-Fat and Plain are Your Best Bet

For keto weight loss, full-fat, plain Greek yogurt is recommended because its higher fat content supports the diet's requirements and promotes satiety. Plain varieties contain less naturally occurring sugar (lactose) compared to flavored yogurts with added sugars, and they allow you to control sweetness with keto-friendly alternatives.

Top Greek Yogurt Brands for a Keto Diet

Several brands offer plain, full-fat Greek yogurt suitable for keto:

Fage Total Plain Greek Yogurt 5%: Offers a creamy texture with around 7.5g carbs per cup.
Two Good Plain Greek Yogurt: A low-sugar option, often with about 2g per serving.
Chobani Whole Milk Plain Greek Yogurt: Provides a good fat and protein balance.
*Ratio KETO Friendly Yogurt**: Specifically marketed for keto, with a vanilla flavor offering low net carbs.
Stonyfield Organic Whole Milk Greek Yogurt: An organic full-fat option.

How to Read the Yogurt Label Like a Pro

To ensure a yogurt is keto-friendly, examine the nutrition facts. Focus on total carbohydrates to stay within your daily limit (20-50g net carbs). Crucially, check for zero grams of added sugar and be aware of sugar synonyms in the ingredient list. Ensure the yogurt has adequate fat and protein to support keto macros and satiety.

Comparison of Popular Keto-Friendly Greek Yogurts


Feature	Fage Total 5% Plain	Two Good Plain	Chobani Whole Milk Plain
Fat per Serving (approx. 5.3oz)	~10g	Low Fat	~9g
Carbs per Serving (approx. 5.3oz)	~6g	~2g	~7g
Added Sugars	0g	0g	0g
Ingredient List	Simple: Milk, cream, cultures	Simple: Milk, cultures, sweetener	Simple: Milk, cultures
Availability	High	High	High

Keto-Friendly Greek Yogurt Recipe Ideas

Plain Greek yogurt is a versatile keto base:

Breakfast Bowl: Combine with collagen powder, low-carb berries, nuts, or seeds.
Savory Dip: Substitute for sour cream and mix with herbs and spices.
Smoothie: Blend with coconut milk, berries, and a keto sweetener.
Yogurt Bark: Spread on parchment, add low-carb toppings like nuts and dark chocolate, and freeze.

Creating Your Own Keto Yogurt at Home

Making yogurt at home offers control over ingredients and fermentation, potentially lowering carbs further. Use full-fat milk or cream with a starter culture and incubate. Strain for a thicker, Greek-style yogurt.

Conclusion

The best Greek yogurt for keto weight loss is plain, full-fat, and unsweetened, providing necessary fat and protein while minimizing carbs. Brands like Fage, Two Good, and Chobani Whole Milk are suitable options, but always check labels for hidden sugars. Incorporating plain Greek yogurt into keto meals can support weight loss and provide nutritional benefits. For more information on dairy and keto, see: The Ultimate Guide to Keto & Dairy.

Frequently Asked Questions

No, not all Greek yogurt is keto-friendly. Many brands add sugar or use low-fat milk, which can increase the carbohydrate count significantly. The best option is a plain, full-fat Greek yogurt with no added sugar.

Full-fat Greek yogurt is better for keto because it contains the higher fat content required by the diet to maintain ketosis. Low-fat yogurts often replace the removed fat with higher amounts of sugar to improve taste and texture, which raises the carb count.

Brands like Fage Total 5% Plain, Two Good Plain, and Chobani Whole Milk Plain Greek Yogurt are considered good choices for keto due to their high fat, high protein, and low or zero added sugar content.

You can sweeten plain Greek yogurt using keto-friendly sweeteners like stevia, monk fruit, or erythritol. Adding low-carb toppings such as a small handful of berries, nuts, or seeds can also provide flavor without spiking carbs.

The carbohydrate content varies by brand, but a plain, full-fat Greek yogurt typically has around 4-7 grams of carbs per 6-ounce serving. This is much lower than many sweetened or regular yogurts.

Yes, a moderate serving of plain, full-fat Greek yogurt can be included daily, provided it fits within your overall daily carb limit. Remember to account for the carbs in your yogurt and any toppings.

Yes, making your own yogurt can be an excellent option for keto. It gives you full control over the ingredients, ensuring no unwanted sugars are added, and you can prolong the fermentation to further reduce the lactose content.