Is Yogurt Low in Carbs?

If you love a dish of smooth, creamy yogurt as a snack, then I have good news for you…

Certain types of yogurt are low in carbs.  For example, a 100 gram serving of plain Greek yogurt is only 3.6 grams of total carbohydrates. 

yogurt low carb

There is more good news when it comes to flavouring your plain Greek yogurt.  Berries are also fairly low in carbs, so you can feel free to liven up your yogurt by stirring in a few Berries Mashed strawberries, blackberries, blueberries or raspberries and a squirt of lemon makes a great fresh-tasting purée to add to your favorite yogurt.

Most health experts agree that Greek yogurt has a nutritional advantage over regular yogurt; however, both varieties can help you lose weight by keeping you feeling fuller on fewer calories. The trick is to opt for plain, non-fat or low-fat, unsweetened varieties.

Is Yogurt Keto-Friendly?

Although yogurt does contain some carbs, it can still be included in a ketogenic lifestyle. Five ounces of plain Greek yogurt will provide your body with 5 grams of carbs and 11 grams of protein.  Plain Greek yogurt is healthy, high-protein food. As long as you stick to a moderate serving-size, yogurt can certainly be a Keto-friendly food.

Alternatively, a 6 ounce serving of regular yogurt contains the same amount of calories but almost twice the amount of carbs.  If you prefer regular yogurt, stick to the non-fat, plain, unsweetened variety and limit your serving size to a half cup.

Can Eating Yogurt Help Me to Lose Weight?

Research suggests that yogurt can help aid weight loss, especially as we age.  In one study, participants lost 1 pound every 4 years by simply adding one serving of yogurt to their diet every day.  This is fairly significant, since we normally tend to gain weight as we age and our metabolism slows.

The positive results of these research studies relating to weight loss might be attributed to how bacterial cultures affect our gut and intestines. Several epidemiological studies suggest yogurt consumption is associated with lower body mass index, lower body weight, smaller waist circumference, and overall lower body fat.

How Many Carbs are in Yogurt?

yogurt on keto

A 100 gram serving of plain Greek yogurt contains only 3.6 grams of total carbs.  A 170 gram container contains 6 grams. 

How Many Calories are in Yogurt?

A 6-ounce carton of fat-free Greek yogurt provides about 100 calories versus the 190 calories in its full-fat counterpart.  Regular non-fat yogurt contains the same amount of calories per serving, but it contains twice the amount of carbs than Greek yogurt.

Approximately 75% of the calories come from protein, and the remaining calories come from carbohydrates.

Nutritional Facts

Non-Fat Plain Greek Yogurt (Based on a 5.3 ounce serving)

  • Calories: 80
  • Total fat: 0 grams
  • Protein: 15 grams
  • Calcium: 15 percent of daily recommended value
  • Cholesterol: 5 milligrams
  • Sodium: 60 milligrams
  • Sugar: 6 grams

Regular Plain Non-Fat Yogurt (Based on a 6 ounce serving)

  • Calories: 90
  • Total fat: 0 grams
  • Protein: 9 grams
  • Calcium: 30 percent of daily recommended value
  • Cholesterol 5 milligrams
  • Sodium: 120 milligrams
  • Sugar: 12 grams

Homemade Yogurt Recipe

  1. Heat milk to 180 degrees Fahrenheit to kill any microbes may be lurking in your milk and ensure there are no remnant bacteria, pathogens, mold, or spores. 
  2. Cool the milk to 112-115 degrees Fahrenheit, using a cooking thermometer. After you’ve made the milk inhospitable for the bad bacteria, you want to make it hospitable for the good bacteria, which will be the starter mix. 
  3. Add your yogurt starter mix. Pour out one cup of warm milk and stir in either a yogurt starter, like “Yogourmet” or 3 tablespoons of pre-made yogurt. (For a good starter, look for lactic acid forming bacteria, like Lactobacillus bulgaricus and Streptococcus thermophiles.)
  4. Stir the yogurt starter with the remander of the milk. This mixes the good bacteria throughout all the milk.
  5. Pour the milk into jars and incubate for 7-9 hours. A consistent, lukewarm temperature is perfect for the good bacteria growth. The longer you incubate your yogurt the thicker and tangier it’ll turn out. After 8 hours, the yogurt becomes smooth, thick and creamy.
  6. Place the jars in the fridge to cool and set. Cool the yogurt in the refrigerator for a couple of hours. As the yogurt cools, it will thicken even more.

Keto Trail-Mix Yogurt Breakfast Parfait with Nuts, Berries, and Seeds


  • 1 cup of Greek Yogurt
  • 2 tablespoons Chia seeds
  • ½  teaspoon vanilla extract or innards of 1/2 fresh vanilla bean
  • 2 tablespoons sliced almonds or crushed walnuts
  • 5-6 blackberries
  • 2-3 large strawberries
  • 1 mint leaf (optional)


  1. Stir in vanilla to flavour yogurt, combine well.
  2. Separate the yogurt into 2 separate bowls of 2 half-cup servings.  Add mashed blackberries to the yogurt of one bowl and mashed strawberries to flavour the other bowl of yogurt.  (You’ll notice they become 2 different colors:  one is pink, the other is a deeper purple/blue).  The natural coloring looks nice layered in a glass sundae dish or martini glass for portion control.  Reserve one of the strawberries and cut it into thin slices and reserve 1 blackberry (for garnish).
  3. Place strawberry slices inside of 2 glass sundae dishes or martini glasses so that they are visible against the inside of the glass.  Now we are ready to fill the parfait with layers.
  4. Layer 1 spoonful of blackberry yogurt and spread it flat, then add a sprinkle chia seeds and a sprinkle of nuts.  Alternate between the 2 colors of yogurt, adding seeds and nuts after each layer.
  5. Top with a blackberry and a mint-leaf.  (Makes 2 parfaits.) 

Homemade Tzatziki Sauce Recipe (Greek-Style Veggie Dip)


  • 1/2 cup grated cucumber, with skin (wash well)
  • 1/4 cup sour cream
  • 1/2 cup plain Greek Yogurt
  • 2 cloves garlic, minced
  • 1 Teaspoon dill weed
  • 1 Teaspoon fresh lemon juice
  • 1 Tablespoons avocado oil
  • Pinch of sea salt and white pepper (to taste)


  1. Grate the cucumber and squeeze through cheesecloth to remove excess moisture.
  2. Combine all ingredients together in bowl, mixing well.
  3. Store in the refrigerator for 30 minutes or longer before serving. This dip is best if used within 1 to 2 days.
  4. Serve as a dip with fresh low-carb veggies or as a dressing for salads.

Related Questions:

Greek Yogurt vs. Regular Yogurt:  Which type is Best for Keto?

yogurt on keto diet

Going Greek is an excellent choice for Keto dieters, since Greek yogurt contains only half the carbs as regular yogurt.  That’s only 5 to 8 grams of carbs per serving of Greek yogurt, compared to 13 to 17 grams of carbs that the regular kind contains.

Remember, that both types of yogurt can contain high amounts of carbs if they’re sweetened with sugar. Whatever type of yogurt you choose, the best idea is to opt for brands containing less added sugar. 

If you’re also watching your calories along with your carb intake, opt for the non-fat variety of either type of yogurt as it is significantly lower in calories.

Which Brands of Yogurt on the Market are Lowest in Carbs?

The top 3 brands of low carb yogurt available in supermarkets are:

Oikos Non-Fat Plain Greek Yogurt  (Based on a 175 gram serving):

  • Calories: 100
  • Carbs: 7 grams
  • Protein: 15 grams

Trader Joe’s Greek Yogurt Plain (Based on a 1 cup serving):

  • Calories:  120
  • Carbs:  7 grams
  • Protein: 22 grams

Fage Total 2% Natural Yogurt (Based on a 1 cup serving):

  • Calories:  160
  • Carbs:  7 grams
  • Protein 23 grams

Can I Still Eat Yogurt Even if I’m Lactose-Intolerant?

If you’re lactose-intolerant or have a sensitivity to the natural sugar (lactose) in dairy products, opt for Greek yogurt or a lactose-free brand.

The straining process used in making Greek yogurt removes most of the lactose – the natural sugars in milk that some people may be allergic to – therefore Greek yogurt is best.  Since most of the lactose is strained away, this type of yogurt is less likely to upset the stomachs of those with lactose-intolerance. 

The best choice for lactose-intolorant or lactose-sensitive individuals is yogurt made from ultra-filtered milk, which has 99% of its lactose removed.  Check for lactose-free brands that may be available at your local grocery store.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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