Is Unsweetened Yogurt Keto Friendly
Unsweetened yogurt is a great option for the keto diet. Unsweetened yogurt is low in carbs, and is rich in protein and healthy fats. But be sure to choose a yogurt with a high fat content or yogurt exclusively sweetened with keto-friendly sweeteners like stevia or monk fruit. It is recommended to use a low-carb variant.
When choosing the best Greek yogurts for keto, it is important to seek out the non-sweet varieties made from full-fat milk. The closest thing you will find in the grocery store that is naturally yogurt-friendly and compatible with keto is Greek yogurt made with full-fat milk–but plain, unsweetened varieties also can pile on macros really quickly. No, yogurt is not actually keto: At least, most store-bought varieties are not considered keto-approved yogurts, since they are made from milk bases, and many are also sweetened with sugar, which can quickly kick the carbs into high gear.
While most brands of yogurt have too much carbs for them to qualify as keto, it is disputed exactly how much carbs. Counting the amount on the label would be the safest number to use, but the actual amount of carbs in yogurt that you consume may be lower. Luckily, if you make this keto yogurt recipe, even when counting every carb on the listed ingredients, carbs are extremely low (and my nutritional information below does that, since there is no way for me to know what carbs should be listed otherwise). If the amount of carbs is tolerable for all varieties of plain Greek yogurt, plain yogurt has way too much sugar for it to make it into keto-friendly yogurt.
While zero-sugar yogurt has 50% less sugar than leading brands, the Greek Gods keto-friendly yogurt still has 6g sugar and 8g net carbs, which is the highest sugar-carb ratio among options on this list. It is the lowest calorie and net carb (1g) of anyone else on this list, but it has zero grams of fat (we are big fat fans around here). With 18 grams of protein in 200g, it takes the title of highest protein yogurt on our list. A 3/4 cup serving of Greek full fat yogurt has 5 grams of carbohydrates, 9 grams of fat, and 15 grams of protein, making it my go-to option on a keto diet.
This keto yogurt recipe is thick and creamy, much lower in carbs than store-bought versions, and makes a healthy dish when you add nutritious ingredients such as hemp hearts, berries, and almonds. The best for a ketogenic diet is Peak Triple Cream Plain Yogurt, as Peak Triple Cream Plain Yogurt is nearly as low in carbs, while offering plenty of natural fats. I honestly do not eat yogurt at all as there are great high-fat, low-carb alternatives that can substitute for it.
Fat is a big part of a ketogenic diet, and some other lower-carb yogurt options (as mentioned below) are not quite as fat-rich. A ratio of fat to net carbs below one tells us pretty quickly to steer clear of plain yogurt on the ketogenic diet. Due to a 75-80 percent fat, 20-25 percent protein, and 5-10 percent carbohydrate macronutrient breakdown, even plain Greek yogurt is not so great on the ketogenic diet.
Fruit-based yogurt is not an option on a ketogenic diet because of the carbohydrates, even the Greek variety. Contrary to what many will tell you, the lower-fat varieties also contain as much carbohydrates as the full-fat versions when it comes to yogurt. As you will notice on the labels, every plain yogurt without added sugars still contains a fair amount of carbohydrates. Fage makes great-tasting, unsweetened yogurt, and believe it or not, there are only about 10 grams of carbohydrates in every cup.
| Types | Carbs |
| Less Fat | 12 grams |
| Skim milk | 13 grams |
| Greek | 7 grams |
However, take a look at some different yogurt options on the dairy aisle, and you will notice different brands and varieties have varying amounts of carbs and sugars. If you have visited the dairy aisle, you might have been put off by all of the added sugars in the yogurt and milk options, particularly the flavored ones. If you are looking for yogurt with flavors or sweetness, you are going to want to be extra cautious about not buying products with added sugars.
If you are not a fan of added toppings or flavors to your yogurt, you can sweeten yogurt using sugar substitutes. You can sweeten keto yogurt simply by adding in sugar substitute, or combine with other sweet foods to blend. For example, you could add some fruit, sugar-free chocolate chips, or something crunchy, such as nuts or keto granola, to make it more palatable.
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Yogurt made with non-dairy ingredients, like coconut or almonds, could be a great keto snack, too. Most lower-fat yogurts, including plain, have added sugar, while higher-fat yogurts may be harder to come by. Some high-fat yogurts have more than 50% of their calories in fat, making them a logical choice for your keto grocery list. Of course, you can still enjoy some higher-carb yogurts if you keep the overall carb count under goal, but you will need to severely restrict the carbs in other meals and snacks to compensate.
When it comes to the best keto yogurts, the amount of carbs and sugars, given equal amounts, vary greatly between brands and types of milk used. The first thing you will want to look at when it comes to low-sugar yogurt is the type of milk used. Unless the yogurt is made from something other than cows milk, it is going to have carbohydrates and sugars. Most brand-name store-bought yogurts usually have tons of added sugars and lots of ingredients that simply are not compatible with living low-carb.
There are several ways you can find yogurt that is suited for your keto lifestyle; look out for full-fat options, stick with a plain flavor, or look for keto yogurts that use low-glycemic sweeteners such as allulose or monk fruit. As long as you are paying attention to labels and mostly buying Greek yogurts (keep in mind there are still some non-Greek yogurt brands out there that are keto-friendly), you should be able to 100% incorporate yogurt into your keto diet without feeling guilty. What this means is if you are buying yogurt in your local supermarket, you are going to find a handful of products that are truly 100% keto-friendly, followed by a similar number that contain way too much sugar to ever be included as part of a low-carb diet plan.
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This keto yogurt with flavors recipe cuts out the plain, fatless Greek yogurt for water and jello, so that a 1 cup serving of the keto yogurt with flavors using full-fat yogurt as the base has only 3 grams of carbohydrates. Two Good Brands yogurt comes in several flavors, is sweetened with Stevia, making this one of my personal favorites when it comes to keto.
Does unsweetened yogurt have carbs?
The usual carbohydrate counts for a 6-ounce serving of plain yogurt are as follows: Yogurt with less fat has 12 grams of carbohydrates, and yogurt made with skim or nonfat milk has 13 grams of carbs. Whole milk Greek yogurt contains 7 grams of carbs.
Can you eat unsweetened yogurt in keto?
You can eat unsweetened yogurt on a keto diet because it has low-carb varieties and, thus, will help aid your weight loss plans. Unsweetened yogurt is healthy and contains a moderate amount of carbs and high levels of protein, making it suitable for you to consume in moderation on your keto diet.
What happens if you eat unsweetened yogurt during keto?
Eating unsweetened yogurt during keto helps provide protein and calcium and contains a minimum amount of carbs, thus enhancing healthy gut bacteria. Unsweetened yogurt also protects against osteoporosis and diabetes. It aids in irritable bowel diseases and helps keep the digestive tract healthy.