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Is Greek Yogurt Keto? How Many Carbs are in Greek Yogurt?

Is Greek yogurt keto? How many carbs are in Greek yogurt? Learn the answers to these questions and more in this article. We will discuss the different types of yogurt, how many carbs they have and whether or not they are keto-friendly.

What is a ketogenic diet?

A ketogenic diet primarily consists of high fats, moderate proteins, and very low carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount up to 20 to 50 g per day. (Masood, 2022).

The keto diet focuses on whole foods that are high in good quality fats and protein, with an emphasis in restricting carbohydrates, especially highly processed refined carbohydrates.

Greek yogurt, or sometimes referred as full fat Greek yogurt, is a good source of protein, calcium, iodine and vitamin B12 and can be considered as a low carb option.

What is Greek yogurt?

Greek yogurt is yogurt made from cow’s milk that is strained through a fine mesh cloth. The straining process removes whey, resulting in a thick, creamy texture with a slightly sour taste. To overcome the sour flavor plain Greek yogurts can be enjoyed with vanilla yogurt flavoring.

How many carbs are in Greek yogurt?

The number of carbs in Greek yogurt varies depending on the type of milk used and the fermentation process.

Greek yogurt retains the whole milk so contains fat. A low-fat yogurt will mean increased carb count. For example, a 6-ounce serving of plain yogurt contains these typical carb counts:

  1. Low-fat yogurt: 12 grams of carbohydrate

  2. Whole milk Greek yogurt: 7 grams of carbohydrate

What are the benefits of Greek yogurt?

Greek yogurt is a good source of protein, calcium, iodine and vitamin B12. It is also lower in lactose than other types of yogurt, making it easier to digest for those

Is Greek Yogurt Keto?

Greek yogurt can be part of a ketogenic diet as long as you choose plain, non-fat varieties and watch your portion sizes. One serving of Greek yogurt (about 170 grams) has 5 grams of carbs, so it’s important to factor this into your daily carb intake.

Greek yogurt has the potential to be keto friendly. It is considered by some to be full fat yogurt and be part of a high fat diet. With this in mind, an overall ketogenic diet obtains the majority of its energy intake from fat (between 55% to 65%) whereas Greek Yoghurt contains only 28% fat.

People consuming a keto diet aim for a carb intake of between 5% to 10%, and Greek Yoghurt contains 22%.

Greek yogurt on the other hand, typically consists of 50% protein which is higher than the keto goal of 30-35%.

When consuming Greek yoghurt, it would need to be combined with other whole foods that could increase relative fat intake to balance out the high protein to fat ratio.

Consuming a higher than desired protein intake in your keto meal plans is important. The main reason is that the body can convert protein to sugar if eaten in high amounts, which may slow the transition into ketosis (Melkonian, 2022).

Overall, it is an excellent source of protein and calcium, and has a lower carb content than other types of yogurt. Greek yogurt can be a part of a healthy ketogenic diet provided there are no added sugars. Avoid Greek yogurt brands that promote low fat; in these products they load the yogurt with sugar.

Benefits of Greek Yogurt on Keto

1. Can aid in weight loss: Some studies that weight loss can be achieved with using Greek yogurt. However, in one correlative study, it showed a change in visceral fat, suggesting a microbiome role of Bifidobacterium animalis which is consided a healthy bacteria found in low carb yogurts.

2. Aids in regulation of blood sugar levels: In a review of 25 clinical trials and met-analyses, consumption of yogurt aided in the prevention of Metabolic syndrome. In general, yogurt consumption may be promoted within healthy dietary patterns. However the study stated that more research was need to determine what type of yogurt has the greatest benefits to prevention to metabolic syndrome.

3. Stronger bones and teeth: In a 12 week study, Greek yogurt, with exercise, increased bone formation. After 1 week of an osteogenic exercise program, Greek yogurt tended to blunt arise in bone resorption when compared the placebo group.

4. Improved strength, muscle thickness and body composition: In a study group where researchers followed two groups of participants where one would consume Greek Yogurt compared to a carbohydrate-based placebo while on a resistance exercise program, they found Greek yogurt had better results in they had:

  1. Improved strength

  2. More muscle thickness; and

  3. body fat composition

These symptoms appear one-half to tow hours after consumption. The severity of these symptom are increase with the amount of lactose consumed. Symptoms

5. Reduced risk Type 2 Diabetes. In review of nine studies which assessed the impact of fermented milk on Type 2 Diabetes. Overall, these studies indicated a significant correlation between fermented milk consumption and reduced risk for Type 2 Diabetes.

The downside of using Greek Yogurt as part of a Keto Diet

1. May cause digestive issues: Lactose intolerance is condition in which people have symptoms such as:

  1. abdominal bloating

  2. cramps

  3. flatulence

  4. diarrhea

  5. nausea and vomiting

  6. borborygmi (stomach rumbling)

Lactose intolerance can be alleviated by ingesting live yogurt culture (lactobacilli) that are able to digest these lactose in other plain yogurt products.

Keto Substitutes for Greek Yogurt

1. Coconut milk yogurt: A dairy-free and keto-friendly alternative to Greek yogurts, coconut yogurt is made from the flesh of coconuts. It is high in healthy fats, minerals, and vitamins, and has a creamy texture similar to Greek yogurt.

2. Almond milk yogurt: Another dairy-free and keto-friendly option, almond milk yogurt is made from almond milk and typically contains live and active cultures. It is lower in fat and calories than Greek yogurt, but also has a thinner consistency.

3. Cottage cheese: Cottage cheese is a fresh cheese made from curdled milk. It has a similar consistency to Greek yogurt, but is lower in fat and calories. Cottage cheese is also a good source of protein and calcium.

4. Ricotta cheese: Ricotta cheese is another fresh cheese made from curdled milk. It has a creamier consistency than Greek yogurt, and is also higher in fat and calories. Ricotta cheese is a good source of protein, calcium, and phosphorus.

FAQ about Keto Yogurt

How does plant-based yogurt stack up against dairy yogurt?

Plant-based yogurts are a good option for those who want dairy-free or lactose-intolerant. They are also generally lower in calories and fat than dairy yogurts, which fits in less with the ketogenic parameters. However, plant-based yogurts tend to be lower in protein than dairy yogurts, and some may not contain live and active cultures. When choosing a plant-based yogurt, be sure to read the label carefully to make sure it meets your dietary needs.

Comparison of the Nutritional Value of Dairy Yogurt and Plant-Based Yogurt

Which is better for you: dairy yogurt or plant-based yogurt?

The answer to this question depends on your dietary needs and preferences. If you are looking for a high-protein snack, dairy yogurt is a good option. If you are looking for a lower-calorie snack, plant-based yogurt may be a better choice. Ultimately, the best yogurt for you is the one that fits into your overall healthy diet.

Yes, milk plain Greek yogurt is keto friendly. It is a good source of protein and calcium, and has a lower carb content than other types of yogurt. Greek yogurt can be a part of a healthy ketogenic diet. Choose plain Greek yogurt to avoid added net carbs, and look for brands that offer high fat varieties for the most keto friendly option.

Enjoy Greek yogurt as a part of a balanced keto diet, and feel free to add in some healthy toppings like berries or nuts for extra flavor and nutrition. Thanks for reading!


Bridge AD, Brown J, Snider H, et al. Consumption of Greek yogurt during 12 weeks of high-impact loading exercise increases bone formation in young, adult males – a secondary analysis from a randomized trial. Applied Physiology, Nutrition, and Metabolism. 45(1): 91-100.

Vergnaud A, Péneau S, Chat-Yung S, et al. Dairy consumption and 6-y changes in body weight and waist circumference in middle-aged French adults, The American Journal of Clinical Nutrition, Volume 88, Issue 5, November 2008, Pages 1248–1255

Bridge A, Brown J, Snider H, et al. Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males. Front Nutr. 2019 Apr 30;6:55.

Khorraminezhad L, Rudkowska I. Effect of Yogurt Consumption on Metabolic Syndrome Risk Factors: a Narrative Review. Curr Nutr Rep 10, 83–92 (2021).

Melkonian EA, Asuka E, Schury MP. Physiology, Gluconeogenesis. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:

Savaiano DA, Hutkins RW. Yogurt, cultured fermented milk, and health: a systematic review. Nutr Rev. 2021 Apr 7;79(5):599-614.



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