Can You Eat Yogurt on Keto?

When starting a ketogenic diet, you may wonder if you can still enjoy certain dairy products, like yogurt. The good news? Yogurt can be part of a keto lifestyle—if you choose wisely and understand how to fit it into your daily carb limit. Let’s explore the types of yogurt that work best for keto, how to choose the right one, and tips to enjoy it while staying within your macros.

Low-fat Greek yogurt in a transparent glass bowl and topped with berries.

Jump to:

Understanding Yogurt and Keto
Types of Yogurt and Their Keto Compatibility
How to Choose the Right Yogurt for Keto
How to Incorporate Yogurt into Your Keto Diet
Conclusion
Frequently asked questions

Understanding Yogurt and Keto

Yogurt is a dairy product made by fermenting milk with live cultures. While it’s rich in protein, healthy fats, and probiotics, many store-bought yogurts contain added sugars or high levels of natural lactose, which can push their carb content higher than what’s typically keto-friendly.

Since keto is a high-fat, low-carb diet, you need to be mindful of the carbohydrate content in yogurt. The key is choosing yogurts with minimal carbs and no added sugars.

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Types of Yogurt and Their Keto Compatibility

Choosing the right yogurt for keto is easy once you know which types work best for a low-carb diet.

Plain Greek Yogurt

Carbs ✅ : Typically contains 5-7 grams of carbs per 100 grams, depending on the brand.
Why it works ✅ : Greek yogurt is strained, making it higher in protein and lower in carbs than regular yogurt. Stick to plain, full-fat Greek yogurt to avoid added sugars and maintain a good balance of fat and protein.

Full-Fat Regular Yogurt

Carbs ✅ : About 6-10 grams per 100 grams
Why it works ✅ : Full-fat regular yogurt can fit into a keto diet if consumed in moderation. However, it typically has more lactose (and therefore more carbs) than Greek yogurt.

Low-Fat or Non-Fat Yogurt

Carbs ❌ : 10-15 grams per 100 grams
Why it doesn’t work ❌ : Low-fat and non-fat yogurts often compensate for the reduced fat by adding sugars or other fillers, making them unsuitable for keto.

Flavored Yogurt

Carbs ❌ : 15-25+ grams per 100 grams
Why it doesn’t work ❌ : Flavored yogurts are often loaded with added sugars, even if marketed as “healthy.” Avoid these at all costs unless they are specifically labeled as keto-friendly and sweetened with low-carb alternatives like stevia or monk fruit.

Coconut or Almond Milk Yogurt (Non-Dairy Options)

Carbs ✅ : 1-5 grams per 100 grams (varies widely by brand)
Why it works ✅ : Non-dairy yogurts made from coconut or almond milk are excellent options for keto if they are unsweetened and made without high-carb additives. These options are great for people with lactose intolerance or dairy allergies.

How to Choose the Right Yogurt for Keto

When shopping for yogurt, keep these tips in mind:

Read the labels: Check the nutrition facts and ingredients. Look for products with fewer than 5-7 grams of net carbs per serving and no added sugars.
Opt for full-fat varieties: Full-fat yogurt fits better into the high-fat profile of a keto diet because it provides the healthy fats your body needs for energy while keeping carbs to a minimum.
Beware of hidden sugars: Ingredients like cane sugar, agave, honey, or fructose signal that the yogurt is not keto-friendly.
Choose plain over flavored: Add your own flavor using low-carb ingredients like berries, vanilla extract, or cinnamon.

Plain Greek yogurt garnished with blueberries and mint in a red bowl.

How to Incorporate Yogurt into Your Keto Diet

Yogurt can be a versatile and delicious addition to your keto meal plan. Here are some ways to enjoy it:

As a breakfast base

Mix plain Greek yogurt with a handful of fresh berries (like raspberries or blackberries), a sprinkle of chia seeds, and a drizzle of sugar-free syrup for a creamy, keto-friendly breakfast.

In smoothies

Blend unsweetened coconut yogurt with almond milk, spinach, and a scoop of keto-friendly protein powder for a refreshing low-carb smoothie.

As a dip

Use plain yogurt as a base for savory dips. Add garlic, dill, cucumber, and olive oil to create a keto-friendly tzatziki sauce.

As a dessert

Top your yogurt with a few pieces of dark chocolate (85% cacao or higher), shredded coconut, or chopped nuts for a satisfying dessert.

If you fancy some frozen yogurt bites then check out our easy recipe combining creamy Greek yogurt, tangy raspberries, and rich dark chocolate.

Conclusion

Yes, you can eat yogurt on keto, but it’s all about making the right choices. Stick to plain, full-fat varieties with minimal carbs, and avoid flavored or sugary options. Whether you enjoy it as a breakfast, snack, or dessert, yogurt can be a delicious and nutritious part of your keto journey.

Have a favorite way to enjoy keto-friendly yogurt? Let us know in the comments below!

Frequently asked questions

Yes, as long as it fits into your daily carb allowance. Monitor your portion sizes to ensure you don’t exceed your macros.

Plain, full-fat Greek yogurt or unsweetened coconut yogurt are excellent choices for beginners due to their low-carb content and versatility.

Yes! Some brands cater to the keto community by offering low-carb, high-fat yogurts.