The ketogenic diet is a popular low-carb, high-fat diet designed to switch the body’s metabolism into a state called ketosis, where it uses fat for fuel instead of carbohydrates. For those who follow this diet, the challenge often lies in finding foods that meet these specific macronutrient needs. Yogurt, a classic snack and breakfast option, seems like a natural choice with its protein content and health benefits.
However, many types of yogurt are high in carbohydrates due to added sugars, making it difficult to find keto-friendly options. This guide explores what makes a yogurt keto-friendly, which types of yogurt work best, and how to choose the right one for your keto lifestyle.
What Makes a Yogurt Keto-Friendly?
For a yogurt to be considered keto-friendly, it must be low in carbohydrates and contain minimal added sugars. Keto dieters aim to keep their daily carb intake to around 20-50 grams, depending on individual goals. Since typical yogurt contains lactose, a natural sugar in milk, it often has a higher carb count than is ideal for keto. Many brands also add extra sugar for flavor, which further increases the carb content. For this reason, choosing a yogurt with minimal carbs and no added sugar is essential for staying in ketosis.
To evaluate whether a yogurt is suitable for a keto diet, consider these key factors:
- Carbohydrate Content: Ideally, a keto yogurt should have no more than 5-8 grams of carbs per serving. The fewer carbs, the better.
- Protein and Fat Balance: Since keto is a high-fat diet, it’s beneficial if the yogurt has a higher fat content. Protein is also important for satiety, so look for a balance.
- No Added Sugars: Many yogurt brands include added sugars to improve taste, but this makes them unsuitable for a keto diet. Opt for unsweetened varieties.
- Live Cultures: Probiotics, or live active cultures, are beneficial for gut health. Many keto yogurts contain these healthy bacteria, which can help with digestion.
Types of Keto-Friendly Yogurt
Different types of yogurt vary significantly in their macronutrient composition and suitability for a keto diet. Here’s a breakdown of some of the best options:
1. Greek Yogurt
Greek yogurt is thicker and creamier than regular yogurt due to its straining process, which removes much of the whey and lactose. This gives Greek yogurt a lower carb and higher protein content than standard yogurt. Full-fat Greek yogurt, in particular, is a solid choice for keto, as it typically contains around 5-7 grams of carbs and a high amount of protein per serving. Choose a plain, unsweetened Greek yogurt to keep carbs low.
- Best Choice: Full-fat, plain, unsweetened Greek yogurt
- Carbs: Approximately 5-7 grams per 6-ounce serving
- Benefits: High protein, moderate fat, probiotic content for gut health
- Brands: Fage Total, Chobani Whole Milk Greek Yogurt
2. Icelandic Yogurt (Skyr)
Icelandic yogurt, or skyr, is similar to Greek yogurt in texture and protein content but is even more concentrated. Skyr is traditionally made from non-fat or low-fat milk, so it might require an additional fat source (like nuts or seeds) to be fully keto-compliant. However, skyr can be a great option when eaten in moderation.
- Best Choice: Plain, unsweetened skyr
- Carbs: Roughly 6-8 grams per 5-ounce serving
- Benefits: High protein, creamy texture, probiotic content
- Brands: Siggi’s Plain Skyr
3. Coconut and Almond Milk Yogurt
For those who are dairy-free, coconut and almond milk yogurts can be good alternatives. These yogurts are often lower in carbs, especially if they are unsweetened, and are ideal for those following both keto and a dairy-free diet. Coconut yogurt, in particular, is high in healthy fats, which fits well with keto’s macronutrient profile. Look for brands that use minimal ingredients and no added sugars, as some dairy-free yogurts contain added starches to achieve a yogurt-like texture.
- Best Choice: Unsweetened, plain coconut or almond milk yogurt
- Carbs: Varies widely; can be as low as 3 grams per serving
- Benefits: Dairy-free, higher in fat (especially coconut yogurt), typically lower in carbs
- Brands: So Delicious Dairy-Free, Kite Hill Almond Yogurt
4. Keto-Specific Yogurts
In recent years, keto-specific yogurts have been created to meet the needs of low-carb dieters. These yogurts often use milk or cream to boost fat content while keeping carbs low, and they are sometimes sweetened with keto-friendly sweeteners like stevia or erythritol. This type of yogurt is specifically designed to meet keto requirements and can be an excellent option if you’re looking for a grab-and-go product without worrying about carbs.
- Best Choice: Yogurts specifically labeled “keto-friendly”
- Carbs: Generally 1-3 grams per serving
- Benefits: Designed for low-carb diets, high fat, often pre-sweetened with keto-safe sweeteners
- Brands: Ratio Keto, Two Good Low-Fat Greek Yogurt
5. Homemade Keto Yogurt
For ultimate control over ingredients, you can make your own keto-friendly yogurt at home. By fermenting heavy cream with live cultures or a small amount of starter yogurt, you can create a high-fat, low-carb yogurt that’s perfect for keto. Homemade yogurt allows you to avoid fillers, preservatives, and hidden sugars that can sometimes be found in commercial yogurts.
- Best Choice: Heavy cream or full-fat milk, fermented with live cultures
- Carbs: Approximately 1-2 grams per serving, depending on ingredients
- Benefits: Complete control over ingredients, high fat, low carb
- DIY Recipe: Combine heavy cream with a yogurt starter or plain yogurt with live cultures, ferment at room temperature for 12-24 hours, then refrigerate.
Tips for Choosing a Keto-Friendly Yogurt
Here are some tips to help you make the best choice when picking a yogurt that aligns with your keto goals:
- Read the Label: Look for carb counts and check if there are any added sugars. Even unsweetened yogurt can contain naturally occurring sugars, so check the ingredient list for any added sweeteners.
- Watch Serving Sizes: Carb counts are typically based on serving sizes. Make sure the amount you’re eating fits within your daily carb limit.
- Add Healthy Fats: If your yogurt is low in fat, consider adding nuts, seeds, or a spoonful of coconut oil or MCT oil to increase the fat content.
- Use Low-Carb Sweeteners: If you want to sweeten your yogurt, try adding stevia, monk fruit, or erythritol for a keto-friendly sweet taste.
- Experiment with Toppings: Keto-friendly toppings can add flavor and texture without carbs. Consider adding unsweetened shredded coconut, chia seeds, or a few fresh berries like raspberries or strawberries.
Brands to Consider
Here are a few brands that are particularly popular among keto dieters for their low-carb options:
- Two Good Greek Yogurt: This yogurt is specifically designed to be low in sugar with just 2 grams of total sugar and about 3 grams of carbs per serving. It’s sweetened with stevia and has a range of flavors.
- Ratio Keto-Friendly Yogurt: With 15 grams of fat and just 2 grams of net carbs, this yogurt is a keto powerhouse.
- Fage Total Greek Yogurt: This classic Greek yogurt is known for its creamy texture and minimal ingredients. Choose the full-fat, plain variety for the best keto option.
- Siggi’s Icelandic Yogurt: Although a bit higher in carbs than other options, plain skyr is an option for those who tolerate a moderate amount of carbs. Its high protein content makes it filling.
Conclusion
Finding a yogurt that aligns with a keto diet doesn’t have to be challenging if you know what to look for. Prioritize options that are low in carbs, high in fat, and free from added sugars to stay on track with your goals. Greek yogurt, Icelandic skyr, and dairy-free options like coconut or almond milk yogurt can be great choices. For ultimate control, homemade keto yogurt made from heavy cream is another option that allows you to completely avoid unwanted additives.
As the demand for keto-friendly products grows, there are now several brands offering yogurt specifically designed to be low in carbs and high in fat, making it easier than ever to enjoy this nutritious snack without compromising ketosis. By carefully selecting the right type and brand of yogurt, you can continue to enjoy this creamy treat as part of a balanced and delicious keto diet.