Is Yogurt Keto-Friendly? Nutrition Facts and Best Options

The Scoop on Yogurt and the Keto Diet

The ketogenic diet has soared in popularity thanks to its proven weight loss effects and health benefits like lower blood sugar and improved focus. However, figuring out which foods fit into a keto lifestyle can be tricky. So, is yogurt keto-friendly?

What is Keto?

The keto diet emphasizes high fat intake, adequate protein, and very low carbs to reach a metabolic state called ketosis. In ketosis, you burn fat for fuel instead of carbs. Staying under 50 grams of net carbs daily is key.

Net Carbs Explained

With keto, its net carbs - not total carbs - that matter. Net carbs account for fiber, which has negligible effects on ketosis. To calculate:

Total Carbs - Fiber = Net Carbs

Is Yogurt Keto-Approved?

The answer is yes...it depends. With some yogurt varieties, a half cup serving can contain 15-30+ grams carbs, knocking you out of ketosis. However, when choosing plain, whole milk yogurt in sensible portions, yogurt can fit into keto dieting.

Keto Yogurt Guidelines

Here are the best practices for keeping yogurt keto:

Choose Plain, Full-Fat Yogurt

Plain yogurts are lowest in carbs, as all the sugar comes from naturally occurring milk sugars (lactose). They also have more healthy fats. Greek yogurt tends to have slightly fewer carbs than regular.

Watch Your Portions

Even plain yogurt has natural carbs from milk. Stick to a 1/2 cup serving size or less to keep carbs in check.

Add Nutritious Mix-Ins

Boost nutrition and flavor by mixing in keto-approved ingredients like nuts, seeds, berries, coconut, nut butter, cinnamon, lemon, etc.

Calculate Net Carbs

Be diligent about checking labels and calculating net carbs when evaluating yogurt options.

The Best Keto Yogurt Options

Not all yogurts are created equal when it comes to carbs. Here are some of your best bets for keto-friendly yogurt varieties:

Full-Fat Greek Yogurt

With only 5-8 grams net carbs per serving, unsweetened Greek yogurt is a go-to. Brands like Fage, Siggis, or Kirkland are safe picks.

Full-Fat Coconut Yogurt

Coconut milk yogurt offers tasty medium-chain triglycerides. Try brands like So Delicious or Anitas for just 2-4 net carbs per 1/2 cup.

Full-Fat Skyr Yogurt

This Icelandic-style strained yogurt is thick, creamy, and lower in sugar. Half a cup of Siggis skyr has 4-7 net carbs.

Organic Grass-Fed Yogurt

Grass-fed organic yogurt offers bonus nutrition in just 1-2 more net carbs than Greek. Maple Hill Creamery is a quality choice.

Yogurts to Avoid on Keto

On the flip side, these yogurt types will spike carbs too high for keto:

Low-fat or Nonfat Yogurt

Less fat means more carbs. Plus, the fat provides satisfaction so you eat less overall.

Pre-flavored Yogurts

Fruit flavors or added sugars drive up the carb tally fast. Even with no added sugar, the fruit equates sweeter yogurt.

Kid-style Drinkable Yogurts

These tend to pack double the carbs with less nutrition. Plus, its easier to overeat drinking 200 calories.

Artificial Sweetener-sweetened

Some think because theyre sugar-free they can have more. But overdoing artificial sweeteners can stall keto progress.

Sample Keto Yogurt Parfaits

Here are two delicious keto yogurt recipes to try at home:

Pumpkin Pie Protein Parfait

Layer 12 cup Maple Hill Creamery whole milk yogurt, pumpkin pie spice, 1 tsp maple syrup, 14 cup pecan pieces. Top with 1 scoop vanilla protein powder and more nuts.

Blueberry Coconut Cream Parfait

Stir together 12 cup So Delicious coconut milk yogurt, 14 cup blueberries, and shredded coconut. Top with more berries, coconut, almond slivers or chia seeds.

Keto Yogurt Smoothies

You can also incorporate small amounts of full-fat yogurt into keto smoothies. For example:

Chocolate Avocado Keto Smoothie

Blend 2 oz plain yogurt with 12 avocado, 1 tbsp cocoa powder, 12 cup nut milk, ice, and stevia.

Strawberries & Cream Keto Smoothie

Mix 2 oz plain yogurt, 1 cup strawberries, 14 cup heavy cream, ice, vanilla extract, and monk fruit sweetener or allulose as desired.

Final Tips for Yogurt on Keto

1. Always check nutrition labels and net carb counts.

2. Measure serving sizes carefully.

3. Use full-fat yogurt varieties.

4. Mix in nutritious keto toppings.

5. Avoid nonfat, sweetened yogurts.

The verdict? With smart yogurt choices in sensible portions, it is possible for yogurt to fit into keto and low-carb diets!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.