Is Yogurt Keto? | Everyday Health


Yogurt is a go-to breakfast (and snack!) staple. And while yogurt bowls may provide an opportunity to get in some good-for-you foods, such as fruit and nuts, they’re also a base for higher-carb toppings, such as granola. Here’s what you need to know about yogurt if you’re on a keto diet or are interested in another low-carb diet.

Yogurt Nutrition Facts

Yogurt has carbohydrates because it contains lactose, a type of sugar found in milk, as research notes.

One look at the dairy case and you’ll see that there are many varieties of yogurt (such as traditional, Greek, Skyr), made with different milks (cow, nondairy), fat content (whole, 2 percent, nonfat), and flavors (plain, fruit, dessert). The amount of lactose varies by yogurt type as well.

Macronutrients in Yogurt

The following is the nutrition for a 6-ounce container of plain, whole-milk yogurt, according to the U.S. Department of Agriculture (USDA):

Carbs in yogurt: 8 grams (g)Net carbs in yogurt: 8 g

Net carbs is a measurement determined by total carbs minus fiber and sugar alcohols, according to Atkins. Net carbs provides a rough estimate of the amount of carbohydrates that are digested and thus affect blood sugar. (Some fiber and sugar alcohols are partially digested, too, per the American Diabetes Association.)

Net carbs isn’t an official macronutrient (like carbs, fat, and protein) with a legal definition by the U.S. Food and Drug Administration, but people following a keto diet often use this number as a guide to help them stay in their carb range.

Because plain yogurt contains neither fiber nor sugar alcohols, the net carbs are the same as total carbs.

Fat in yogurt: 5.5 gProtein in yogurt: 6 g

Other Nutrients in Yogurt

Yogurt provides the bone-building minerals calcium and phosphorus, and dairy-based yogurts offer B vitamins such as riboflavin, according to Harvard Health. Riboflavin helps metabolize food into energy, and another B vitamin, B12, is necessary for maintaining energy, as the National Institutes of Health points out.

Can You Eat Yogurt on Keto?

Yes. But because the lactose in milk will break down into sugar that will go into your bloodstream, “if you’re going to eat yogurt, it will…



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