What yogurt is high in carbs?

January 11, 2026 •

4 min read

According to nutritional data, plain, unsweetened yogurts typically derive their carbohydrates from natural milk sugar (lactose), but flavored varieties often have a significantly higher carb count due to added sweeteners and fruit preparations. Understanding what yogurt is high in carbs is crucial for anyone monitoring their dietary intake for health or weight management.

Quick Summary

Flavored and sweetened yogurts contain much higher carbohydrate levels than plain varieties, primarily because of added sugars, while regular yogurt is generally higher in carbs than Greek yogurt.

Key Points

Flavored & Sweetened Yogurts: These varieties are typically highest in carbs due to added sugars and fruit preparations, sometimes containing as much sugar as a dessert.
Regular Yogurt: Unstrained regular yogurt contains more lactose (milk sugar) and thus has a higher carbohydrate count than Greek yogurt.
Greek Yogurt: The straining process used to make Greek yogurt removes whey and lactose, resulting in a product that is lower in carbs and higher in protein.
Hidden Sugars: Many low-fat and nonfat yogurts contain added sugars to compensate for the reduction in fat, which significantly increases their carb content.
Plant-Based Options: The carb content of dairy-free yogurts (e.g., coconut, almond) varies widely, often depending on added sugars for flavor; always check the nutrition label.
Informed Choices: Reading nutrition labels and ingredient lists is crucial for identifying high-carb yogurts and controlling your sugar intake.

The Primary Culprit: Added Sugars

Many people are surprised to learn that a seemingly healthy yogurt can contain as much sugar as a candy bar. The biggest factor influencing a yogurt's carbohydrate content is the presence of added sugars. Unlike the naturally occurring lactose in plain yogurt, these additional sweeteners inflate the total carb count and can contribute to excess calorie intake. Common sources of added carbs include:

Flavorings and fruit preparations: Most fruit-on-the-bottom or fruit-mixed-in yogurts are high in added sugar. For instance, a strawberry-flavored yogurt can contain more than 25 grams of carbs per serving.
Honey and maple syrup: Some brands use natural sweeteners like honey or maple syrup to increase flavor. While these are natural, they still significantly raise the carbohydrate and sugar content.
Dessert-style yogurts: Products marketed as 'dessert' or containing add-ins like cookie pieces or chocolate are loaded with extra carbohydrates.
Low-fat and nonfat varieties: To compensate for the reduced fat, manufacturers often increase the amount of sugar to maintain a pleasant taste. This can make some low-fat options surprisingly high in carbs.

Regular vs. Greek Yogurt: The Straining Difference

One of the most significant variations in yogurt carb content comes from the production process. Regular yogurt and Greek yogurt, while made from the same base ingredients, differ substantially in their nutritional profiles.

How straining affects carbs

Greek yogurt is strained to remove the liquid whey and lactose, which are a source of carbohydrates. This process results in a thicker, creamier product with lower carbohydrate content and nearly double the protein of regular yogurt. Regular yogurt, which is unstrained, retains more of the whey and lactose, leading to a higher total carbohydrate and sugar count. This is why unsweetened Greek yogurt is often recommended for low-carb or ketogenic diets.

Beyond Dairy: Plant-Based Yogurts

The carb content of plant-based yogurts, such as those made from coconut, almond, or oat milk, varies widely. While some may offer lower sugar alternatives, many are also sweetened to improve flavor and texture.

Coconut milk yogurt

Some coconut milk yogurts can be high in carbohydrates, particularly when sweetened or flavored. It's essential to check the label for added sugars, as some brands pack in more carbs than their dairy counterparts. Coconut yogurt also tends to be higher in fat and calories.

Almond and oat yogurts

Almond and oat-based yogurts have differing nutritional profiles. Oat yogurts may naturally contain more carbohydrates from the oats, but their sugar content depends on whether they are flavored or sweetened. Many plant-based yogurts also contain added thickeners or stabilizers, which can slightly affect the overall macronutrient composition.

How to Identify High-Carb Yogurts

To make an informed choice, consumers should always examine the nutrition facts label. Here's what to look for:

Sugar content: Check the 'Sugars' line on the nutrition label. A high number here, especially in flavored yogurts, indicates significant added sugars.
Ingredient list: Look for added sweeteners in the ingredient list, such as sugar, high-fructose corn syrup, fruit juice concentrate, and evaporated cane juice. The higher up these ingredients are on the list, the greater their quantity in the product.
Flavored vs. Plain: As a rule of thumb, flavored and sweetened yogurts will almost always be higher in carbs than their plain, unsweetened versions.

A Comparison of Yogurt Carbohydrate Content

To illustrate the difference, here is a comparison of typical carbohydrate counts based on a standard serving size (e.g., a 6-ounce or 170g container). Individual product values may vary by brand. For a more detailed comparison of regular vs. Greek yogurt, refer to this Healthline article.


Yogurt Type	Serving Size	Approximate Carbohydrates	Primary Source of Carbs
Plain, Regular Yogurt	6 ounces	12-14 grams	Natural lactose
Plain, Greek Yogurt	6 ounces	6-8 grams	Natural lactose
Flavored, Low-Fat Yogurt	6 ounces	20-30+ grams	Added sugars, fruit
Flavored, Greek Yogurt	6 ounces	15-25+ grams	Added sugars, fruit

High-Carb Yogurt Choices for Specific Needs

While high-carb yogurt is a concern for some, it can be beneficial for others, such as athletes needing to refuel or individuals trying to gain weight. Yogurt with added sugars and fruit can provide a quick source of energy. However, if using yogurt for weight gain, it is often recommended to stick with plain, full-fat yogurt and add your own toppings like fruit, granola, or nuts to control the type and amount of carbohydrates.

Conclusion

When asking "what yogurt is high in carbs?", the answer is clear: flavored, sweetened, and dessert-style yogurts are the main culprits. The high carbohydrate count is primarily due to the addition of sugars and fruit preparations. Regular unstrained yogurt also contains more lactose, and therefore more carbs, than its Greek or Icelandic counterparts. For those seeking lower-carb options, plain, unsweetened Greek yogurt is the best choice. By learning to read labels and understand the different yogurt varieties, consumers can make informed decisions that align with their dietary goals, whether they are focused on carb reduction or simply controlling their sugar intake.

Frequently Asked Questions

Sweetened and flavored yogurts typically have the highest carb content. For example, a fruit-flavored yogurt can have over 20 grams of carbohydrates per serving, primarily from added sugars.

Plain, unsweetened Greek yogurt is generally low in carbs. However, flavored or sweetened Greek yogurts can contain higher carb levels due to added sugars.

Flavored yogurts have more carbs because manufacturers add sweeteners like sugar, fruit preparations, and fruit juice concentrates to enhance the taste.

No, low-fat yogurt is not necessarily low in carbs. To make up for the loss of flavor from fat reduction, manufacturers often add sugar, which increases the carbohydrate content significantly.

Greek yogurt has roughly half the carbohydrates of regular yogurt because it is strained to remove whey and lactose, which are sources of carbs.

Yes, but it is important to choose plain, unsweetened varieties. Plain Greek yogurt or Icelandic skyr are excellent choices due to their lower carb and higher protein content.

No, the carb content of plant-based yogurts varies widely. Some coconut-based yogurts, for example, can be high in carbs depending on the brand and whether they contain added sweeteners.