Keto Yogurt Nutrition Facts - How Yogurt Can Fit Into a Ketogenic Diet
Yogurt is a nutritious food consumed around the world for its unique tart flavor and health benefits. But is yogurt keto-friendly and allowed on a ketogenic diet? With careful selection, yogurt can fit into a low-carb, high-fat ketogenic eating plan.
When choosing a yogurt, it is important to consider the total carbohydrate content, added sugars, protein amount, and fat content to optimize nutrition in your ketogenic diet. By comparing brands and product styles, you can find delicious keto yogurt options.
In this complete guide, we will cover the keto yogurt nutrition facts you need to know. You’ll learn yogurt carb counts, the best keto yogurt brands, what to look for when shopping, and how to incorporate yogurt into your ketogenic meal plan.
Keto Diet Guidelines for Yogurt
First, let’s review the basic guidelines for including yogurt in a ketogenic diet:
- Choose plain, unsweetened yogurt without added fruits or sugary mixins.
- Focus on full-fat, Greek, or Icelandic yogurts which are higher in fat.
- Aim for less than 5-10g net carbs per serving.
- Stick to a serving size of around 6oz or 3/4 cup.
- Add keto-friendly mix-ins like nuts, seeds, berries, or sugar-free sweeteners.
Staying under 50g total daily carbs is key for maintaining ketosis. Yogurt can fit into this limit in moderation and when combined with very low carb foods.
Keto Yogurt Nutrition Facts
Here’s an overview of the basic nutrition facts in yogurt:
- Protein - Yogurt provides 10-20g high-quality protein per serving. Greek yogurt is especially protein-rich.
- Fat - Plain whole milk yogurt contains around 5-8g fat per serving. Higher in Greek and Icelandic styles.
- Carbs - Around 5-15g carbs from milk sugars (lactose) per serving. Aim for <10g net carbs.
- Calcium - Excellent source with 200-400mg per serving to support bone health.
- Probiotics - Live active cultures like Lactobacillus support digestive and immune function.
When shopping for keto yogurt, a higher fat content plus lower carbs and sugar equals optimal nutrition for ketosis.
Low Carb Yogurt Options for Keto
Not all yogurts are created equal when it comes to carbs. Here are some of the top low carb yogurt styles and brands to build your keto diet around:
Greek Yogurt
With around 5g net carbs and 17g protein per serving, Greek yogurt strains out the sugar lactose resulting in higher protein and less carbs. Good options include:
- Fage Total 2% - 5g net carbs
- Chobani Less Sugar Greek - 9g net carbs
- Oikos Triple Zero - 5g net carbs
- Dannon Oikos Pro - 4g net carbs
Icelandic Yogurt
Similar to Greek yogurt, Skyr Icelandic style yogurt is concentrated and contains around 4g net carbs and 15g protein per 3/4 cup serving. Popular brands are:
- Siggi’s - 4g net carbs
- Icelandic Provisions - 5g net carbs
- Smari Organics - 5g net carbs
Grass-Fed Yogurt
Grass-fed yogurt comes from the milk of cows fed a natural grass-based diet. Nutritionally, grass-fed yogurt contains more omega-3s and conjugated linoleic acid. Low carb options include:
- Maple Hill Creamery - 7g net carbs
- Natural by Nature - 6g net carbs
- Seven Stars Farm - 5g net carbs
Coconut Yogurt
Made from the milk of coconuts, coconut yogurt is lower in carbs and calories than dairy yogurt. It provides around 2-4g net carbs per serving. Try brands like:
- So Delicious - 3g net carbs
- Anita’s - 3g net carbs
- Cocojune - 4g net carbs
Sheep or Goat Milk Yogurt
Sheep and goat milk yogurts are easier to digest, with 6-8g net carbs per serving. Find them from brands like:
- Bellwether Farms - 6g net carbs
- Meyenberg - 8g net carbs
Tips for Buying Keto-Friendly Yogurt
Use this checklist when shopping for low carb yogurt to stick to keto guidelines:
- Choose plain, unsweetened varieties without added fruit or mix-ins.
- Aim for 0g added sugar on the label.
- Look for full-fat, Greek, or Icelandic styles higher in fat.
- Seek grass-fed and organic when possible for higher quality.
- Compare carb counts and aim for <10g net carbs per serving.
- Select flavors like vanilla, lemon, or cinnamon to satisfy your sweet tooth.
How to Add Yogurt to a Keto Diet
Here are some simple ways to enjoy yogurt while staying in ketosis:
- Breakfast - Top plain yogurt with keto granola, chia seeds, and berries.
- Snack - Mix in cocoa powder, stevia, and a touch of heavy cream for chocolate pudding.
- Dessert - Layer yogurt with blackberries, lemon zest, and sliced almonds.
- Side Dish - Swirl in fresh herbs, olive oil, salt, and pepper for a savory dip.
- Dressing - Blend yogurt, Dijon, and dill into a tangy salad dressing.
- Marinade - Combine yogurt, garlic, and spices to marinate chicken or fish.
Keto Yogurt Recipes
Whip up one of these delicious low carb yogurt recipes for a nutritious ketogenic meal:
Berry Chia Yogurt Parfait
Layers of yogurt, berries, and chia seeds make a quick high-protein breakfast or dessert.
Tandoori Chicken Yogurt Marinade
Full-fat plain yogurt blended with Indian spices creates a flavorful chicken marinade.
Jalapeno Dill Yogurt Dip
Mix yogurt with fresh herbs, citrus, jalapeno, and onion for a cool scooping dip.
Blueberry Coconut Chia Yogurt
Coconut yogurt is flavored with blueberries and chia seeds for a creamy, fruity ketogenic treat.
Turmeric yogurt Dressing
A zesty salad topper combining yogurt, mustard, apple cider vinegar, and anti-inflammatory turmeric.
Potential Benefits of Keto Yogurt
Eating yogurt in moderation may provide several benefits on a ketogenic diet, including:
Boosts Protein Intake
Greek yogurt supplies 15-20g protein per serving to help meet your daily protein needs on keto without excess carbs.
Increases Calcium
Calcium-rich yogurt improves bone health and reduces risk of osteoporosis, especially important on low carb diets.
Aids Digestion
Active probiotic cultures in yogurt support healthy gut bacteria and digestion, which is key on a high fat keto diet.
Stabilizes Blood Sugar
Yogurt helps control blood glucose spikes thanks to its protein and fat. This makes it a good choice for diabetic keto diets.
Supports Immunity
Probiotics in yogurt strengthen immune function by enhancing gut health and synthesis of antibodies.
Provides Convenience
Yogurt requires no preparation, making it an easy grab-and-go option for keto meal planning and snacking.
Potential Drawbacks of Keto Yogurt
While yogurt can fit into keto diets, there are a few potential cons to note:
Carb Content Adds Up
It’s easy to overdo yogurt carbs without realizing, so pay close attention to serving sizes.
Contains Lactose
The milk sugar lactose can cause bloating and gas in people with lactose intolerance.
Lower Fat Options Less Ideal
Nonfat and low-fat yogurts lack the filling fat needed for ketogenic macros.
Sugar Add-Ons
Pre-flavored yogurts are often packed with sugar and should be avoided on keto diets.
Can Trigger Overeating
The tangy taste and creaminess of yogurt may increase appetite and cravings in some people.
Who Should Avoid Keto Yogurt
While yogurt can be incorporated into most ketogenic diets, certain people may want to moderate intake or avoid yogurt altogether:
People with Digestive Issues
Anyone with lactose intolerance, IBS, or gut inflammation may not tolerate dairy yogurt well.
People with Allergies
Those with milk protein allergy must avoid yogurt, while nut or fruit allergies limit yogurt mix-in options.
People with Yeast Issues
The natural sugars in yogurt may exacerbate candida or yeast overgrowth.
People with Appetite Issues
Yogurt may stimulate hunger and cravings, leading to overeating for some.
People Pursuing Dairy-Free Keto
Vegans and those avoiding dairy need to opt for plant-based yogurt alternatives.
The Takeaway on Yogurt and the Keto Diet
Yogurt can fit into a well-formulated ketogenic diet when chosen mindfully. Focus on full-fat, high protein options with a reasonable carb count per serving. Greek, Icelandic, and grass-fed yogurts make excellent choices.
Add yogurt to your keto breakfast, snacks, dips, dressings, or desserts. But beware of pre-flavored yogurts packed with sugar and stick to a modest serving size. This allows you to reap yogurt’s nutritional benefits without sabotaging ketosis.
With the right yogurt pick and careful carb tracking, yogurt can be a nutritious addition to a sustainable low carb, high fat ketogenic eating plan.
FAQs
Is yogurt allowed on the keto diet?
Yes, yogurt can be included in a keto diet in moderation. Stick to plain, full-fat Greek or Icelandic yogurts with less than 10g net carbs per serving.
What is the lowest carb yogurt for keto?
Some of the lowest carb yogurt options are Icelandic skyr, Greek yogurt strains, coconut yogurt, and grass-fed whole milk yogurt with around 5g net carbs per serving.
Can I eat yogurt every day on keto?
It's best to limit yogurt to 3-4 times per week at most on keto to keep net carbs low. Prioritize other higher fat dairy like cheese and heavy cream instead for everyday use.
Is non-fat or low-fat yogurt ok for keto?
No, it's best to choose full-fat yogurts on keto to get the most fat. Non-fat and low-fat yogurts are too high in carbs and low in filling healthy fats.
What are good keto yogurt topping ideas?
Some tasty keto yogurt topper ideas include nut butters, chia seeds, hemp seeds, flaxseed, cocoa nibs, coconut, berries, avocado, mint, cinnamon, and sugar-free sweeteners.
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.
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