Which Greek Yogurt Has the Lowest Carbs? A Complete Brand Comparison

Greek yogurt is naturally lower in sugar and higher in protein than regular yogurt, a result of the straining process. This makes it a popular choice for many diet plans, but not all products are created equal when it comes to carbohydrate content. For those tracking macros, it's crucial to know which Greek yogurt has the lowest carbs, as certain brands and flavors can contain surprising amounts of added sugar.

Quick Summary

A comprehensive comparison of popular Greek yogurt brands to identify the lowest-carb options. Key nutritional information is reviewed, including total carbohydrates and added sugars, to help select the best product for a low-carb or keto-friendly diet.

Key Points

• FAGE Total 0% is a Top Choice: With only 5g of total carbohydrates per 6oz serving, FAGE Total 0% Plain Greek Yogurt is one of the lowest-carb options available.

• Plain and Unsweetened is Key: For minimum carbohydrates, always select plain, unflavored Greek yogurt to avoid added sugars.

• Check for Net Carbs in 'Zero' Products: Brands like Oikos Triple Zero use fiber to reduce net carbs, so look beyond the 'zero sugar' claim and check the nutritional panel.

• Two Good Offers Minimal Sugar: Two Good plain Greek yogurt is processed to have minimal sugar, containing just 2g per serving.

• Added Sugars Are the Main Problem: The carbohydrate count rises significantly in flavored yogurts due to added sugars, not the natural lactose.

• Read All Nutrition Labels: Always read the nutrition label and ingredient list to confirm the carbohydrate content and verify there are no hidden sugars.

Understanding Yogurt Carbohydrates

Not all carbohydrates in yogurt are the same. A significant portion of the total carbohydrates in plain Greek yogurt comes from lactose, the naturally occurring sugar in milk. When you see a plain yogurt with 5-7 grams of carbs per serving, most of this is lactose. Problems arise with flavored varieties, which often include significant amounts of added sugars, dramatically increasing the total carb count.

Lactose vs. Added Sugars

Pure, unflavored Greek yogurt will have only lactose as its sugar source. For a low-carb diet, the goal is to minimize added sugars. This is why always checking the nutrition facts label is critical. Some companies sweeten their products with artificial sweeteners or natural alternatives like stevia, which can lower the sugar and carb totals. For those on a keto diet, paying attention to net carbs (total carbs minus fiber) is also a key strategy when selecting yogurt with added fiber, such as some of the 'triple zero' varieties.

Top Contenders for Lowest Carbs

Plain, nonfat or low-fat options from quality brands generally offer the lowest carbohydrate counts. For example, FAGE Total 0% Plain Greek Yogurt and Two Good plain Greek Yogurt are standout options.

• FAGE Total 0% Plain: A 6-ounce serving contains just 5g of total carbohydrates and no added sugar. This simple, natural formula makes it an excellent, reliable low-carb choice.
• Two Good Plain: Known for its low sugar content, this brand boasts just 2 grams of sugar per serving, making it exceptionally low in carbohydrates.
• Chobani Plain: The non-fat variety of Chobani's plain Greek yogurt is another solid option, offering a low carb count without added sweeteners.
• Oikos Triple Zero: While not perfectly plain, the Triple Zero line is formulated with 0g of added sugar and uses chicory root fiber to lower net carbs. A vanilla variety contains 10g of total carbs and 3g of fiber per 5.3oz serving, resulting in a net carb count of 7g.

Low-Carb Greek Yogurt Comparison Table

Brand	Product	Total Carbs (approx.)	Serving Size	Added Sugar	Notes
FAGE	Total 0% Plain	5g	6 oz	0g	All-natural with live cultures.
Two Good	Plain Greek	2g	5.3 oz	0g	Minimal sugar content.
Oikos	Triple Zero Vanilla	10g total (7g net)	5.3 oz	0g	Uses fiber and stevia.
Stonyfield Organic	Greek Nonfat Plain	7g	6 oz (170g)	0g	USDA organic and nonfat.
Chobani	Plain Greek Non-fat	4g total	Small pot (approx. 4-5oz)	0g	A great budget-friendly pick.

How to Choose the Best Low-Carb Yogurt for You

1. Prioritize Plain Varieties: Always start with plain, unflavored Greek yogurt. The lack of added fruit or sweeteners automatically means a lower carb count.
2. Read the Nutrition Label: This is your most important tool. Look for 'Total Carbohydrates' and 'Added Sugars.' For the lowest carb options, both numbers should be as low as possible. If you are focused on net carbs (like for a ketogenic diet), fiber content is also important.
3. Mind the 'Zero' Claims: Brands like Oikos Triple Zero highlight '0g Added Sugar' and '0 Artificial Sweeteners,' but still contain naturally occurring sugars and fiber. Make sure to review the full nutritional panel to understand the total carbohydrate count.
4. Consider Fat Content: Nonfat varieties are generally lower in calories, but some low-carb dieters prefer full-fat Greek yogurt for its higher fat content and satiating properties. Both can be very low in carbs if they are plain and unsweetened. Full-fat yogurt may have a slightly different taste and consistency.
5. Look for High Protein: Greek yogurt is a great source of protein. A high protein content can also indicate a good choice, as it is a result of the straining process that also reduces carbs.

Conclusion

For those seeking the lowest-carb Greek yogurt, plain and unsweetened versions are the undisputed winners. Brands like FAGE Total 0% and Two Good Plain consistently offer minimal carbohydrate counts, largely from natural milk sugar. While flavored and zero-sugar varieties exist, a thorough label check is necessary to confirm they align with your dietary goals. Ultimately, prioritizing plain yogurt and adding your own low-carb mix-ins, like berries or nuts, offers the most control over your carb intake. Whether for a keto diet or simply a low-sugar lifestyle, selecting the right Greek yogurt starts with a careful look at the label. For more detailed nutrition information, you can always check the brands' websites, such as the FAGE nutrition page.

The Difference Between 'Total' and 'Net' Carbs

When evaluating low-carb yogurt, particularly those with added fibers, understanding the difference between total carbs and net carbs is important. Net carbs are the total carbohydrates minus any fiber and sugar alcohols. For products like Oikos Triple Zero, which contain chicory root fiber, the net carb count is lower than the total carbohydrate count. The formula for net carbs is:

$Net Carbs = Total Carbs - Fiber - Sugar Alcohols$

This calculation helps determine the actual carbohydrate impact on your blood sugar, which is a key consideration for ketogenic diets. However, not all diets track net carbs, so for general low-carb eating, focusing on total carbs is often sufficient.

The Greek Yogurt Market: A Quick Glance

• Traditional Plain: FAGE, Stonyfield, and Chobani plain varieties are excellent examples. They are simple, with no unnecessary additives.
• Fiber-Enhanced: Oikos Triple Zero is a prominent example of a brand that adds fiber to reduce net carbs.
• Low-Sugar Formulas: Two Good uses a unique process that removes most of the sugar during fermentation, resulting in extremely low sugar and carbohydrate content.
• Full-Fat vs. Nonfat: While full-fat options have more calories and fat, they don't necessarily have more carbs if the plain varieties are compared. The choice depends on your specific dietary fat goals.

Conclusion

Finding the lowest-carb Greek yogurt comes down to a simple rule: choose plain and unsweetened. FAGE Total 0% Plain is a top contender, consistently offering a minimal carbohydrate count with no added sugars. Other excellent options include Two Good Plain and Chobani Plain Greek Non-fat. While brands like Oikos Triple Zero can offer a tasty low-carb flavored alternative, always check the nutrition label for both total and net carbs. For the most control over your macros, stick with plain yogurt and customize it yourself with low-carb additions like nuts or fresh berries. This approach ensures you get a healthy, protein-packed, and genuinely low-carb snack every time.

Greek Yogurt Recommendations

1. For Strict Keto Diets: FAGE Total 0% Plain is a consistent choice with very low total carbs.
2. For Best Flavor-to-Carb Ratio: Oikos Triple Zero offers a pre-flavored option with low net carbs due to added fiber.
3. For a Budget-Friendly Option: Chobani Plain Non-fat offers a reliable, low-carb solution.
4. For Extremely Low Sugar: Two Good Plain is specifically formulated for minimal sugar content.
5. For Whole Milk Fans: Some brands like Stonyfield also offer whole milk plain Greek yogurt with moderate fat and low carbs.

Frequently Asked Questions

Does all Greek yogurt have low carbs?

No. While plain, unsweetened Greek yogurt is naturally low in carbs, flavored varieties can have significant amounts of added sugar, drastically increasing the carb count. It is always important to read the nutrition label.

What is the difference between total carbs and net carbs in yogurt?

Total carbs include all carbohydrates in the product, such as natural sugars and fiber. Net carbs are the total carbohydrates minus fiber and sugar alcohols. Some low-carb diets, especially keto, focus on net carbs.

Is nonfat or full-fat Greek yogurt lower in carbs?

The carbohydrate content of plain Greek yogurt is not significantly affected by its fat content. Both nonfat and full-fat versions are generally low in carbs, with the main difference being the calorie and fat count.

Can I eat Greek yogurt on a ketogenic diet?

Yes, but you must choose plain, unsweetened, and preferably full-fat Greek yogurt to stay within your daily carb limits. Some keto dieters opt for brands like FAGE Total 0% Plain or Two Good Plain.

How can I make my Greek yogurt taste better without adding carbs?

You can add low-carb flavorings and toppings such as a handful of berries, a dash of cinnamon, chopped nuts, or a keto-friendly sweetener like stevia or monk fruit.

What does a 'Triple Zero' yogurt mean?

Brands like Oikos Triple Zero signify 0% fat, 0g added sugar, and 0 artificial sweeteners. However, these products may still contain naturally occurring milk sugars and sometimes added fiber, so check the label for total carbs.

Are there lactose-free, low-carb Greek yogurt options?

Yes, some brands offer lactose-free Greek yogurt, which is also a low-carb choice. It is best to check the specialty yogurt section and read the packaging carefully, such as Jalna Pot Set Greek Yoghurt (Lactose-Free).

Do organic Greek yogurts have fewer carbs?

Being organic does not inherently make a Greek yogurt lower in carbs. The carbohydrate count depends on whether it's plain or flavored. An organic plain variety, like Stonyfield, will have similar low carb levels to a non-organic plain version.