Navigating the dairy aisle on a ketogenic diet can be a challenge, as many yogurts contain excessive carbohydrates and added sugars. However, for those who love yogurt, several keto-friendly options are available, provided you know what to look for and practice careful portion control. The key lies in choosing plain, full-fat versions and understanding how to calculate net carbs.
What to look for in a keto-friendly yogurt
Not all yogurts are created equal, especially when it comes to carb content. The standard ketogenic diet typically limits net carb intake to between 20 and 50 grams per day. To select a suitable yogurt, keep these factors in mind:
- Plain and Unsweetened: This is the most important rule. Flavored yogurts, even those marketed as 'light' or 'healthy,' are almost always loaded with added sugars that will derail your ketosis. Always opt for plain versions and sweeten them yourself with keto-friendly alternatives if desired.
- Full-Fat: The keto diet is a high-fat diet, and full-fat yogurt is a great way to meet your fat macros. It also tends to have a richer, more satisfying texture compared to low-fat or fat-free varieties, which often compensate for flavor by adding sugar.
- Low Net Carbs: Net carbs are the carbohydrates that your body can digest and absorb. You calculate them by subtracting the dietary fiber and sugar alcohols from the total carbohydrates. Even unsweetened yogurts contain natural milk sugar (lactose), so checking the label for low net carbs is essential.
- High Protein: Greek yogurt and Skyr are particularly known for their higher protein content due to the straining process. Higher protein and fat can help increase satiety, keeping you full longer.
The best yogurt types for a ketogenic diet
Here is a breakdown of the most suitable yogurt types, including dairy and non-dairy options.
Full-Fat Plain Greek Yogurt
Full-fat, plain Greek yogurt is one of the most popular and accessible options for keto dieters. The straining process removes much of the watery whey, which also removes a significant portion of the lactose (milk sugar). This results in a product that is higher in protein and lower in carbohydrates than regular yogurt. Brands like Fage Total 5% or plain Chobani Whole Milk Greek yogurt are often recommended. A standard 100g serving contains approximately 4-7 grams of net carbs.
Plain Icelandic Skyr
Skyr is a cultured dairy product similar to Greek yogurt but is traditionally even thicker and higher in protein. Plain, unsweetened Skyr is very low in fat but offers a powerful protein punch for a moderate-keto diet. However, some versions of Skyr can have slightly higher carb counts than Greek yogurt, so checking the nutritional information on the specific brand is crucial. Brands like Icelandic Provisions (plain) or Siggi's can be suitable, with around 6-9 grams of net carbs per serving.
Unsweetened Coconut Yogurt
For those following a dairy-free or plant-based keto diet, unsweetened coconut yogurt is an excellent alternative. It is naturally high in fat and can be very low in net carbs if no thickeners or sweeteners are added. Be sure to check the ingredient list for hidden sugars. Some brands, like So Delicious, offer versions with as little as 2 grams of net carbs per ¼ cup serving. Look for varieties without added starches or gums that increase the carb count.
Comparison of keto-friendly yogurts
| Yogurt Type | Fat Content | Protein Content | Approx. Net Carbs (per 100g) | Notes |
|---|---|---|---|---|
| Full-Fat Plain Greek | High (5-10g) | High (9g+) | 4-7g | Tangy flavor, widely available. |
| Plain Skyr | Low (0-2g) | Very High (16g+) | 6-9g | Extra-thick, use portion control due to moderate carbs. |
| Unsweetened Coconut | High (6g+) | Low (1-4g) | 2-7g | Dairy-free, great for homemade options. |
How to make and enjoy keto-friendly yogurt
Once you have selected your base, you can customize your yogurt to be both delicious and compliant with your keto macros. Consider these tasty, low-carb additions:
- Fresh Berries: Small portions of raspberries, blueberries, or strawberries are low in sugar and high in fiber and antioxidants.
- Nuts and Seeds: Add a crunchy texture and healthy fats with chopped almonds, pecans, macadamia nuts, chia seeds, or hemp hearts.
- Unsweetened Coconut Flakes: A sprinkle of unsweetened coconut flakes can add flavor and extra healthy fats.
- Keto Granola: Homemade keto granola, made from a mix of nuts and seeds, provides a satisfying crunch without the carbs of traditional granola.
- Spices and Extracts: Boost the flavor with a dash of cinnamon, nutmeg, or a few drops of vanilla or almond extract.
- Keto-Friendly Sweeteners: If you need some sweetness, use a few drops of liquid stevia, erythritol, or monk fruit sweetener instead of honey or maple syrup.
Conclusion
Choosing the right type of yogurt is entirely possible on a keto diet, as long as you prioritize plain, full-fat, and unsweetened varieties. Full-fat plain Greek yogurt and unsweetened coconut yogurt are excellent choices for their balanced macros, while plain Skyr offers an exceptional protein boost but requires mindful portioning. By carefully reading nutrition labels to check for added sugars and net carb content, you can enjoy a creamy, satisfying treat that keeps you in ketosis.
For a deeper look into a ketogenic diet and its health benefits, you can explore resources like Ketogenic.com's guide to the diet.
Best store-bought keto yogurt brands
While labels change, some brands consistently offer good keto options that require less scrutiny. These include Fage Total 5% Plain Greek Yogurt, Chobani Whole Milk Plain Greek Yogurt, and So Delicious Unsweetened Coconut Yogurt Alternative. Additionally, certain specialty brands like Peak Tripple Cream or :ratio Keto Friendly Vanilla offer explicitly keto-focused products.
