Which Yogurt Has the Lowest Carbs? A Complete Guide

December 15, 2025 •

3 min read

Plain Greek yogurt is a strong contender for the lowest carb count, often containing as little as 3.6 grams of carbohydrates per 100-gram serving. The carb content varies based on how the yogurt is made and the added ingredients, especially sugar.

Quick Summary

Unsweetened Greek yogurt and Skyr generally have the fewest carbs due to their straining process. Check labels carefully to avoid added sugars, as some flavored and low-fat options contain high carbohydrate levels.

Key Points

Plain Greek is a top choice: Choose plain, unsweetened Greek yogurt, which is strained to remove carbs and sugar while increasing protein.
Check for added sugars: Flavored yogurts, including 'light' varieties, often contain hidden sugar that increases the carb count.
Skyr is another excellent option: Icelandic Skyr is also strained and provides a high-protein, low-carb profile like Greek yogurt.
Read the nutrition label: Always check 'Total Carbohydrates' and 'Added Sugars', especially for sweetened or low-fat products.
Explore specific brands: Brands such as Two Good and Ratio Keto design products for low-carb diets, using alternative sweeteners to keep net carbs low.
Make it at home for control: Making your own low-carb yogurt ensures the lowest possible carb count and control over all ingredients.

Understanding Yogurt and Carbohydrates

Yogurt's carb content varies depending on the straining process and the inclusion of sweeteners or fruit. Fermentation lowers lactose, but additional processing steps affect the final carb count.

Straining: Greek vs. Regular vs. Skyr

The difference in carbs between yogurt types comes from straining. Regular yogurt is fermented but unstrained, retaining whey and lactose. Greek and Skyr yogurts are strained to remove some whey. This makes them thicker, with higher protein and less sugar per serving.

Plain vs. Flavored and Other Additives

Choose plain, unsweetened yogurt. Fruit and sweeteners add sugar and carbs. Flavored yogurt can have more than triple the carbs of plain yogurt. Also, 'light' or 'low-fat' yogurts often add sugar.

Reading the Nutrition Label

To find the best low-carb option, read labels. Check these:

Total Carbohydrates: This is key. Look for the lowest number.
Added Sugars: This tells you the carbs that aren't from lactose. Aim for 0 grams.
Net Carbs: For products with sugar alcohols (polyols), calculate net carbs by subtracting fiber and half the polyols from total carbs. This is common in keto products.

Low-Carb Yogurt Comparison

Here is a comparison of typical plain yogurt varieties, based on a 6-ounce (approx. 170g) serving:


Yogurt Type	Approx. Carbohydrates	Approx. Protein	Approx. Fat
Regular (Whole Milk)	8 grams	6-9 grams	4-8 grams
Greek (Whole Milk)	7 grams	15-20 grams	4-8 grams
Skyr (Non-Fat)	9 grams	20-24 grams	0 grams
Two Good Greek (Flavored)	3 grams	12 grams	2 grams
Ratio Keto	4 grams	17 grams	15 grams

Top Low-Carb Yogurt Brands

FAGE Total: Offers plain Greek yogurt with different milkfat percentages. The 0% milkfat version is a popular low-carb choice, with 16 grams of protein and 5 grams of carbs per serving.
Ratio Keto Friendly: Made for low-carb and keto diets, this has as low as 4 grams of carbs and 17 grams of protein per serving, using alternative sweeteners.
Two Good Greek Yogurt: This uses a unique straining method to create a flavorful yogurt with 3 grams of carbs and 2 grams of sugar per serving.
Chobani Zero Sugar Greek Yogurt: A widely available option with 5 grams of carbs and 0 grams of sugar, using natural sweeteners and ultra-filtered milk.
Icelandic Provisions Plain Skyr: High in protein and low in sugar, with around 8 grams of carbs per serving in the plain version.
Culina Plant Based Yogurt: For a dairy-free, low-carb option, Culina uses coconut and has a lower carb count than some dairy yogurts.

Homemade Low-Carb Yogurt

Making your own allows control over ingredients. Recipes can use heavy cream, plain yogurt, and keto-friendly sweeteners like stevia or monk fruit. Straining for Greek-style yogurt can be done at home using cheesecloth or a fine-mesh strainer.

Conclusion: Finding the Right Yogurt

Plain, unsweetened Greek or Icelandic Skyr are the best for low carbs. These are naturally lower in carbohydrates and sugar due to their preparation. Choose whole milk or full-fat varieties and read labels carefully to avoid added sugars. Brands like Two Good and Ratio offer low-carb flavored products. Making your own yogurt provides control over macronutrient intake.

Delicious Low-Carb Yogurt Toppings

Fresh berries (in moderation)
Chopped nuts (almonds, walnuts, pecans)
Seeds (chia, hemp, flax)
Sugar-free granola or keto cereal
A sprinkle of cinnamon or nutmeg
Sugar-free sweeteners like stevia or erythritol
A swirl of nut butter

Frequently Asked Questions

Plain, unsweetened Greek yogurt is lower in carbs than regular yogurt because it is strained. But flavored varieties with fruit or honey can be high in added sugar, so check the label.

Manufacturers often add sugar and thickeners to low-fat yogurts to improve their flavor and texture. This increases the carbohydrate and sugar content. Whole-milk or full-fat plain yogurts are often better for low-carb diets.

The nutrition facts label, specifically the 'Added Sugars' section, shows added sugar. Look for brands with 0 grams of added sugar for low-carb options.

Both Greek yogurt and Skyr are strained yogurts, so they have high protein and low carbs. Skyr is typically made with skim milk, with a different texture and milder taste. Carb counts are comparable.

Yes, but be careful. Look for flavored yogurts that use low-carb sweeteners like stevia, monk fruit, or allulose instead of sugar. Brands like Chobani Zero Sugar and Two Good offer flavored options with low net carbs.

Low-carb dairy-free options include coconut milk or almond milk yogurt alternatives, but check labels for added sugars. You can also make your own low-carb yogurt using heavy cream or a mix of heavy cream and whole milk.

Top plain yogurt with low-carb ingredients like fresh berries, chopped nuts, seeds (chia, hemp, or flax), and cinnamon or nutmeg. Sugar-free sweeteners like stevia can also be used.