Home / friendly / dairy-and-non-dairy / yogurt / Is Greek Yogurt Keto-Friendly?

Is Greek Yogurt Keto-Friendly?

Greek Yogurt on a kitchen counter

Is Greek Yogurt Keto-Friendly? The answer is a resounding yes.

As we take a deep dive into the world of Greek Yogurt and keto, this article will act as your go-to guide on how to enjoy this nutritious food on a ketogenic diet.

We'll unpack the mystery behind Greek Yogurt’s net carbs, discuss creative ways to incorporate it into your keto meal plan, and delve into the overall nutritional benefits that Greek Yogurt brings to the table.

So, whether you're a keto veteran or just getting started, read on to discover the versatile role Greek Yogurt can play in your diet.


  • Yes, Greek Yogurt is keto-friendly, with a low carb content of approximately 4.75g per 100g.
  • Greek Yogurt is packed with beneficial nutrients such as protein and calcium but beware of its sodium content.
  • Explore different ways of incorporating Greek Yogurt into a keto diet, from creamy dressings to tangy marinades.

Is Greek Yogurt Keto-Friendly?

Indeed, Greek Yogurt is considered keto-friendly. This determination is largely based on its nutritional values, specifically its carbohydrate content. Greek Yogurt contains approximately 4.75g of carbs per 100g. This quantity of carbs fits well within the dietary limitations of a typical ketogenic regimen, which usually restricts carbs to about 20-50g per day depending on personal requirements and goals.

Can You Have Greek Yogurt on a Strict Keto Diet?

Definitely, Greek Yogurt can fit into even a strict keto diet. For those unfamiliar, a strict ketogenic diet typically involves consuming less than 20g of carbs per day. Given that Greek Yogurt contains just 4.75g of carbs per 100g serving, it can be incorporated into such a diet without exceeding the carb limit.

Even for those following a more lenient low-carb diet where the limit for carb intake is between 30 to 50g of net carbs per day, Greek Yogurt can comfortably fit into their meal plans. However, it's crucial to keep track of carb intake throughout the day to ensure it does not disrupt ketosis, the metabolic state central to the keto diet.

Carbs In Greek Yogurt

Analyzing the net carbs in Greek Yogurt reveals that it contains approximately 4.75g of net carbs per 100g. The term 'net carbs' refers to the total amount of carbohydrates in a food item after subtracting the fiber content, as fiber is not digested and absorbed by the body.

Greek Yogurt Nutrition Facts

A 100g serving of Greek Yogurt presents a complete nutritional profile. It contains 9g of protein, a macronutrient crucial for muscle building and tissue repair. The same serving size also delivers 5g of carbohydrates, primarily in the form of lactose, offering a quick energy source. The fat content is around 4g, mostly saturated fats.
Greek yogurt is also a rich source of micronutrients. It boasts a high level of Calcium, essential for bone health, and B vitamins, notably B12, which supports nerve function. Besides, it provides Potassium, a nutrient aiding in heart health, and Magnesium, which plays a role in many biochemical reactions.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference4.75g
Total fats4.39g
Sodium, Na33.76mg
Potassium, K146.9mg
Magnesium, Mg10.7mg
Calcium, Ca110.9mg
Vitamin B-60.04mg
Copper, Cu0.01mg
Iodine, I42.28ug
Phosphorus, P125.9mg
Zinc, Zn0.47mg
Manganese, Mn0.01mg
Fatty acids, total saturated2.39g
Fatty acids, total monounsaturated0.96g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Greek Yogurt on a Keto Diet

Greek Yogurt is packed with essential nutrients beneficial to those on a keto diet. It boasts high levels of protein at 8.78g per 100g, which aids in muscle maintenance and satiety. Greek Yogurt is also a good source of calcium with 110.9mg per 100g, necessary for bone health.

Incorporating Greek Yogurt into Your Keto Meal Plan

  1. Greek Yogurt can be enjoyed in a variety of ways within a keto diet. One simple way is to have it as a snack, plain or topped with nuts and seeds for added nutrients and textures. Remember, moderation is key as the carb count can add up with toppings.
  2. Greek Yogurt can also be used in keto recipes. Consider using it as a base for a creamy salad dressing, or in a marinade for chicken or fish to add a tangy flavor. Greek Yogurt's versatile nature allows it to fit seamlessly into a multitude of dishes.
  3. Portion control is especially important when incorporating Greek Yogurt into your keto meal plan. While Greek Yogurt is keto-friendly, consuming too much can lead to exceeding your daily carb limit. Keep track of the carbs to maintain ketosis.

Keto-Compatible Alternatives for Greek Yogurt

  1. Almond Milk Yogurt: Almond milk yogurt is a good alternative to Greek Yogurt, especially for those who are lactose intolerant. It can be used in keto recipes such as smoothies and dressings, very much like Greek Yogurt. While it is lower in protein compared to Greek Yogurt, it has a similar low carb profile.
  2. Coconut Cream: Coconut cream, with its rich and creamy texture, can be a suitable substitute for Greek Yogurt in keto recipes. It works exceptionally well in curries and soups, providing a distinct, flavorful twist. It has a higher fat content, which is beneficial for those on a keto diet, but it lacks the protein found in Greek Yogurt.
  3. Cottage Cheese: Cottage cheese can work as a protein-packed alternative to Greek Yogurt, suitable for consumption on a keto diet. It’s versatile and can be used in both sweet and savory recipes. However, it has a slightly higher carb count than Greek Yogurt, so portion control is key.

Concluding Thoughts on Greek Yogurt and Keto

Greek Yogurt has been highlighted as a keto-friendly food item due to its low carb content of approximately 4.75g per 100g, making it suitable for both strict keto and more lenient low-carb diets. It's also packed with nutrients like protein and calcium, contributing to its overall health benefits. However, it's important to be mindful of its sodium content and keep track of daily carb intake to maintain ketosis.

Greek Yogurt's versatility in a range of recipes - from simple snacks to creamy salad dressings and tangy marinades - allows for a great deal of creativity in keto meal planning. Portion control and carb counting are key strategies to incorporate Greek Yogurt successfully into your diet without disrupting your carb limits.

Explore our Is It Keto Knowledge Hub.

Is Kefir Keto-Friendly
Are Yogurt Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely. Greek Yogurt has a low carb content of around 4.75g per 100g, making it a good choice for a ketogenic diet.

Greek Yogurt is rich in protein and calcium. However, it's important to monitor its sodium content and remember to count the carbs to maintain ketosis.

Yes, Greek Yogurt's versatile nature makes it fit well in a multitude of dishes, from simple snacks to creamy salad dressings and tangy marinades.