Which Yogurt is Best for Low Carbs? A Comprehensive Guide

November 25, 2025 •

4 min read

According to nutrition data, plain, non-fat Greek yogurt can contain as little as 3.6 grams of carbs per 100-gram serving, making it one of the top contenders when deciding which yogurt is best for low carbs. However, the best choice depends on your specific dietary needs, such as taste preference, fat content, and whether you require a dairy-free option.

Quick Summary

This guide provides a detailed comparison of low-carb yogurt options, including Greek yogurt, Skyr, and dairy-free alternatives. It offers tips for reading nutrition labels, identifying hidden sugars, and selecting the best yogurt for low-carb or ketogenic diets. Recommended brands and low-carb topping ideas are also included for healthy meal planning.

Key Points

Choose Plain and Unsweetened: The absolute most important rule is to select plain, unsweetened yogurt to avoid hidden sugars that increase carb counts.
Greek and Skyr Are Top Choices: Due to their straining process, Greek yogurt and Icelandic skyr are naturally lower in carbs and higher in protein than regular yogurt.
Check for Full-Fat: For a keto diet, full-fat plain Greek yogurt is often the best choice as it provides higher fat for satiety and lower carbs.
Read Labels Carefully: Always scrutinize the 'Total Carbohydrates' and 'Added Sugars' lines, especially for flavored and dairy-free options, to prevent exceeding your carb limits.
Customize with Low-Carb Toppings: Enhance the flavor of plain yogurt with low-carb options like berries, nuts, seeds, and spices instead of relying on high-sugar, pre-flavored varieties.

Understanding Carbs in Yogurt

Not all yogurts are created equal, especially concerning carbohydrate content. The primary source of naturally occurring carbs in dairy yogurt is lactose, the milk's sugar. The fermentation and straining processes can significantly reduce the amount of lactose, thereby lowering the total carbohydrate count. When searching for a low-carb yogurt, the number one rule is to choose plain and unsweetened varieties. Flavored yogurts, even low-fat options, often have substantial amounts of added sugars, which can quickly exceed your daily carb limit.

Low-Carb Yogurt Choices

Greek Yogurt

Greek yogurt is a thick, protein-rich option made by straining out the liquid whey and lactose. This process concentrates the protein and reduces the carb content. Plain, full-fat Greek yogurt is an excellent choice for a keto diet due to its higher fat and lower carb content, while plain, non-fat varieties are also very low in carbs. A 6-ounce serving of plain, whole milk Greek yogurt typically contains around 7 grams of carbohydrates. Popular low-carb Greek yogurt brands include Two Good, Fage Total 5%, and Chobani Zero Sugar.

Icelandic Skyr

Skyr is a cultured dairy product similar to Greek yogurt, known for its even thicker consistency and higher protein content. It undergoes a straining process that removes most of the whey, resulting in a low-carb and high-protein food. Skyr can sometimes be slightly lower in carbs than Greek yogurt, but checking the specific brand's nutrition label is always recommended. Brands like Icelandic Provisions and Siggi's offer low-carb Skyr options.

Dairy-Free Alternatives

For those who are vegan or lactose intolerant, several dairy-free yogurts can be low in carbs. Options made from coconut, almond, or cashew milk can be suitable, but vigilance is key.

Coconut milk yogurt: Often higher in fat and can be low in carbs, but scrutinize labels for added sugars. Coyo Dairy-Free Coconut Milk Yogurt is an example.
Almond milk yogurt: Can have lower carbs, but again, check the ingredients list for thickeners and added sweeteners.
Cashew milk yogurt: Brands like Forager Project offer plain versions that are a good low-carb choice.

How to Select the Right Yogurt

To make the best choice, follow these guidelines:

Read the Label: The most crucial step is to read the nutrition facts label. Look at the “Total Carbohydrates” and “Added Sugars” lines. For a truly low-carb option, aim for minimal added sugar.
Choose Plain and Unsweetened: Flavored varieties are almost always high in sugar. Opt for plain and add your own low-carb toppings for flavor.
Consider Fat Content: Full-fat Greek yogurt can be more satiating, making it ideal for a keto diet, while non-fat options are suitable for a lower-calorie, low-carb diet.
Know Your Dairy-Free: If choosing a plant-based yogurt, be aware of thickeners and sweeteners, which can raise the carb count. Always check the total carbohydrates.

Comparison of Low-Carb Yogurt Types


Yogurt Type	Key Characteristic	Typical Carbs (per 6 oz)	Best For	Caveat
Plain Greek (Full-Fat)	High protein and fat, creamy texture	~7 grams	Keto diet, high satiety	Can be higher in calories
Plain Greek (Non-Fat)	High protein, very low fat	~6 grams	Low-calorie, low-carb diet	Less satiating than full-fat
Plain Skyr	Very high protein, dense texture	~7-10 grams	High-protein diet, appetite control	Can be higher carb than Greek yogurt (depends on brand)
Plain Full-Fat Regular	Traditional yogurt, less thick	~8 grams	General low-carb diet	Less protein than Greek/Skyr
Plain Coconut Milk	Dairy-free, high fat	Varies, check labels	Vegan, lactose intolerant	Potential for high added sugars or carbs

Low-Carb Topping Ideas

Jazzing up plain yogurt with low-carb toppings can make it a delicious and satisfying snack without adding unwanted sugar.

Berries: Small amounts of fresh berries like strawberries, blueberries, or raspberries are lower in carbs than other fruits.
Nuts and Seeds: Walnuts, almonds, pecans, chia seeds, and flaxseeds add healthy fats and fiber.
Nut Butters: A spoonful of almond or peanut butter provides fat and flavor.
Unsweetened Coconut Flakes: Adds a tropical crunch with minimal carbs.
Spices: A sprinkle of cinnamon, nutmeg, or vanilla extract can enhance flavor without adding sugar.
Low-Carb Sweeteners: Use a dash of stevia, erythritol, or monk fruit extract for sweetness.

Conclusion

For those on a low-carb diet, the best yogurt is almost always a plain, unsweetened variety. Greek yogurt and Icelandic skyr are particularly strong contenders due to their straining process, which naturally reduces lactose and increases protein. Dairy-free options like coconut or almond milk yogurt are also viable, but it is imperative to read labels to avoid hidden sugars and carbs. By opting for plain yogurt and customizing with low-carb toppings, you can enjoy a nutritious, satisfying, and carb-conscious snack. The key to success is careful label reading and a mindful approach to your choices. For more on reading nutrition labels, visit the FDA's guide on Understanding the Nutrition Facts Label.

Frequently Asked Questions

Plain, non-fat Greek yogurt is often the lowest in carbohydrates among dairy yogurts, as the straining process removes much of the milk's lactose sugar.

Yes, you can have Greek yogurt on a keto diet. Opt for plain, full-fat Greek yogurt as it is lower in carbohydrates and higher in fat, which aligns with keto macro goals.

Flavored yogurts, including 'light' and 'low-fat' varieties, typically contain significant amounts of added sugars to enhance flavor, which dramatically increases their carb content.

Greek yogurt and Icelandic Skyr are both low-carb, but Skyr can sometimes be slightly lower in carbs and higher in protein, depending on the brand and straining process.

Some dairy-free yogurts, like those made from coconut or almond milk, can be low in carbs. However, many contain added sugars or thickeners, so it is crucial to check the nutrition label.

Excellent low-carb toppings include small amounts of berries, nuts, seeds (like chia or flax), unsweetened coconut flakes, and a dash of cinnamon or stevia.

For most yogurts, particularly plain ones, the 'Total Carbohydrates' and 'Net Carbs' are nearly identical. Subtract fiber and half of any sugar alcohols listed on the label from the total carbs, though these are less common in plain yogurts.