Greek yogurt can be a great addition to a ketogenic diet when chosen carefully. It’s rich in protein, loaded with probiotics, and, if you select the right variety, relatively low in carbs. Regular yogurt often contains more lactose (milk sugar), which translates into higher carbs. However, Greek yogurt goes through an additional straining process, removing some lactose and resulting in a thicker, creamier yogurt with a lower carb content.
Primary Factors To Look For In A Keto-friendly Greek Yogurt
The list of primary factors to look for in a Keto-friendly Greek Yogurt
- Low Carb Count: For a strict keto diet, look for Greek yogurt with fewer than 10 grams of net carbs per serving, ideally under 5 grams.
- High-Fat Content: A full-fat yogurt will help meet the fat macros in a keto diet. Low-fat or fat-free options are often more processed and can contain added sugars or artificial ingredients.
- No Added Sugars: Check the ingredient list to ensure there’s no added sugar or syrup, which can quickly spike the carb content.
- Minimal Ingredients: Quality Greek yogurts usually have only two or three ingredients: milk and live active cultures. More ingredients often mean added sugars or fillers.
- Probiotic Content: Live and active cultures promote healthy gut bacteria, which can aid digestion and overall health, especially helpful on a low-carb diet that might be lacking in fiber.
Top Keto-Friendly Greek Yogurt Brands
Below is a list of popular Greek yogurt brands and varieties that are ideal for a keto diet.
1. Fage Total 5% and 2% Greek Yogurt
- Carbs per serving (150g): ~5g net carbs
- Fat: 10g (5% variety)
- Protein: 15g
Fage is a popular brand because it’s made with minimal ingredients: milk and live cultures. The 5% version has a higher fat content, which is ideal for keto. The 2% variety has a similar carb count but less fat, so it’s best for those on a moderate keto diet or people looking for a lighter option.
2. Chobani Whole Milk Plain Greek Yogurt
- Carbs per serving (170g): ~6g net carbs
- Fat: 10g
- Protein: 16g
Chobani’s plain Greek yogurt made with whole milk offers a good balance of fat and protein. It’s creamy, has no added sugars, and is relatively low in carbs. Chobani also offers a lower-carb Greek yogurt called “Less Sugar Greek Yogurt,” which may be suitable for keto, but be sure to choose the plain, unsweetened variety.
3. Siggi’s Plain Greek Yogurt
- Carbs per serving (150g): ~4g net carbs
- Fat: 4.5g
- Protein: 15g
Siggi’s is known for its Icelandic-style yogurt, which is even thicker than traditional Greek yogurt. It’s lower in fat but offers a high-protein, low-carb option with no added sugars. The plain, whole-milk variety is ideal for keto, but make sure to avoid their flavored yogurts, which have added sugars.
4. Two Good Low-Sugar Greek Yogurt
- Carbs per serving (150g): ~3g net carbs
- Fat: 2g
- Protein: 12g
Two Good Yogurt is specifically designed to be low in sugar, which is perfect for keto. It uses a special fermentation process to reduce the sugar content, resulting in a lower-carb yogurt without added sugar. However, the fat content is relatively low, so it’s best paired with high-fat keto toppings, like nuts or coconut cream.
5. Kite Hill Almond Milk Greek Yogurt (Dairy-Free)
- Carbs per serving (150g): ~4g net carbs
- Fat: 10g
- Protein: 5g
For those who are dairy-free or lactose-intolerant, Kite Hill’s almond milk Greek yogurt is a great alternative. It has similar texture and creaminess to dairy-based Greek yogurt but is lower in protein. It’s a good option for a plant-based keto diet but may need an additional protein source if you’re aiming to hit a specific protein target.
6. YQ by Yoplait Plain Yogurt
- Carbs per serving (150g): ~1g net carbs
- Fat: 3g
- Protein: 17g
YQ is unique in that it’s made from ultra-filtered milk, which results in an extremely low-carb yogurt with just 1 gram of carbs per serving. While it’s lower in fat, the high protein content and ultra-low carbs make it ideal for those on a strict keto diet, especially if you plan to add fat sources like nuts or MCT oil.
Tips for Eating Greek Yogurt on Keto
- Add Keto-Friendly Toppings: Boost the fat content and enhance flavor with toppings like chia seeds, flax seeds, almonds, or coconut flakes. This keeps the yogurt keto-friendly while adding texture and flavor.
- Use as a Base for Smoothies: Greek yogurt can make an excellent base for keto smoothies. Combine it with low-carb fruits (like berries), a handful of spinach, and some MCT oil or avocado for a high-fat, low-carb shake.
- Make a Savory Dip: Greek yogurt works well as a sour cream substitute for dips. Combine it with herbs, garlic, and olive oil for a savory, keto-friendly dip for veggies.
- Combine with Sweeteners: If you miss the sweetness of traditional flavored yogurts, add a keto-approved sweetener like stevia or monk fruit to plain Greek yogurt.
How to Read Greek Yogurt Labels for Keto
When picking out Greek yogurt, always read the labels carefully. Here’s what to keep in mind:
- Serving Size: The nutritional information is based on the serving size, which can vary between brands. Make sure you’re not exceeding your daily carb limit by assuming all Greek yogurt servings are equal.
- Total vs. Net Carbs: Net carbs are calculated by subtracting fiber from the total carbs. However, most Greek yogurt has negligible fiber, so total carbs are generally accurate as net carbs.
- Avoid “Fat-Free” or “Low-Fat” Labels: Full-fat yogurt is better for keto since it fits the diet’s high-fat requirements. Fat-free varieties often have more added sugar to compensate for the flavor lost when fat is removed.
Incorporating Greek Yogurt into a Keto Meal Plan
Greek yogurt is versatile and can easily be incorporated into your daily keto routine. Here are some ways to do so:
- Breakfast Bowl: Combine Greek yogurt with keto granola, a few berries, and a sprinkle of chia seeds for a filling breakfast.
- Lunch or Dinner Side: Use Greek yogurt as a sour cream substitute in taco bowls, soups, or on top of keto chili.
- Pre-Workout Snack: Greek yogurt can serve as a quick snack before a workout, especially when topped with nuts and seeds for added energy.
- Dessert Substitute: With a dash of cinnamon, vanilla extract, or a small amount of dark cocoa powder, Greek yogurt can double as a creamy, satisfying dessert.
Final Thoughts
Greek yogurt can be a delicious, nutritious addition to a keto diet. It offers a unique balance of protein, healthy fats, and gut-friendly probiotics while remaining relatively low in carbs. The best options are those that contain whole milk, minimal ingredients, and no added sugars. Whether you’re enjoying it with keto toppings, as a base for a smoothie, or as a savory dip, Greek yogurt can make keto more enjoyable without breaking your carb limits.