Is Yogurt Keto-Friendly?

Is Yogurt Keto-Friendly?

What is refreshing, creamy, and delicious? Yogurt! Even better, Greek yogurt. It's creamier, thicker, and tangier than regular yogurt. 

Greek yogurt is made by removing the extra whey in plain yogurt. This causes the yogurt to become smoother and more flavorsome. This makes Greek yogurt a perfect snack to satisfy your sweet tooth or to end your meal on a high note. 

Greek yogurt is not just incredibly tasty, but it is also crammed with nutrients. But is it keto-friendly? 

Nutritional Content of Yogurt

Let's take a closer look at the nutritional value of Greek yogurt to determine whether it is keto-friendly or not. 

A 100 gram-serving of non-fat Greek yogurt contains 59 calories, 3.6 g of carbs (3.2 g of which is sugar), 0.4 g of fat, and 10 g of protein. 

A container (weighing about 170 g) carries 100 calories, 6 g of carbs, 0.7 g of fat, and 17 g of protein. 

Half a cup of Greek yogurt can provide the body with 11% calcium, 13% cobalamin, 5% vitamin B6, 4% potassium, and 2% magnesium based on the recommended daily intake. 

Regular yogurt has more calcium and potassium than Greek yogurt. But it also contains more sodium and more carbs than Greek yogurt. 

On the other hand, Greek yogurt has less sugar, less sodium, and fewer calories. Plus, it contains more protein and fewer carbs than plain yogurt. 

What Are Some Benefits of Yogurt?


It goes without saying that Greek yogurt, indeed, packs a powerhouse of nutrients. Hence, we can expect it to provide our body with a pocketful of health benefits. 

Greek yogurt is a good source of protein

Did you know? There's more protein in yogurt than milk!

Protein is essential for building and repairing the muscles, bones, cartilage, blood, skin, and hair. Protein is also necessary for transferring oxygen across cell membranes. 

The keto diet has cut us short in eating meat, which is the common source of protein. So eating Greek yogurt is the best way to provide our body with protein without hurting the keto diet. 

Greek yogurt is rich in probiotics

Probiotics are vital for healthy digestion. They are good bacteria that can help improve your immune system and reduce the likelihood of getting stomach issues. 

Stress and emotion can trigger gut problems and vice versa. But with a good supply of probiotics to the guts, you can fight sadness and distressing thoughts, according to a study

Healthier and stronger bones

Thanks to the high calcium content of Greek yogurt, you can have stronger muscles and bones. Our body cannot produce calcium on its own. So we need to supply it with calcium from the food that we eat. 

Greek yogurt happens to be one of the foods that have a great amount of calcium. In fact, a serving of Greek yogurt can provide your body with 18.7% of your daily recommended calcium intake. 

Is Yogurt Keto-Friendly?

Now to the most interesting part, is Greek yogurt keto-friendly?

A big YES. Greek yogurt is a healthy, high-protein snack. It contains some carbs, but that doesn't mean it can't be included in your keto lifestyle. 

150 grams of Greek yogurt (or 5 ounces) carries only 5 g of carbs and 11 g of protein.

Of course, there's no such thing as "one size fits all" in Greek yogurts.

What this means is that the nutritional profile of Greek yogurt differs from brand to brand. 

So always make it a habit to check the nutritional value of the Greek yogurt you will purchase. The recommended daily intake of carbs for keto dieters is 20 g. Check the label of the Greek yogurt product to see how many carbs there are per serving. 

Ideal Portion for Eating Yogurt

Half a cup of low-fat Greek yogurt won't damage your keto lifestyle.

Again, each brand of Greek yogurt differs in nutritional value. Always check the label of the Greek yogurt product before purchasing it. 

You can add keto-friendly fruits like blackberries, raspberries, or strawberries on your Greek yogurt to improve its taste. 

Yogurt Alternatives

If you want to eat dairy in your keto diet but don't like Greek yogurt, you can opt for cheddar cheese instead. One ounce of cheddar cheese carries 1 g of carbs, 7 g of protein, and 20% of the recommended daily intake for calcium. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.