Is yogurt keto-friendly? Can you consume different kinds of yogurt on a Ketogenic diet? Well, yes. But the question is, what yogurt is the most Keto-friendly? Let’s check out the most popular Keto yogurts in the market and learn all about their pros and cons to find the best ones that suit our healthy Keto lifestyle.
Highlights
Is Yogurt Allowed on the Keto Diet?
Yes, you can eat yogurt on a Keto diet, but choosing the kind that suits your body’s needs helps you follow the low-carb and high-fat rules of the ketogenic diet.
When shopping for yogurt, look for the terms "keto yogurt" or "keto-friendly yogurt" on their labels or any other info showing their low-carb, high-protein, and high-fat.
You know that there are various brands of yogurt in the market, so you need to consider these points when choosing the best keto yogurt:
Fewer Carbohydrates: Always go for low-carb yogurts containing about 5 grams of net carbohydrates (total carbs minus fiber) or fewer per serving.
More Fat: Yogurts with higher fat content are better for our keto purpose. Full-fat or whole-milk yogurt is a good choice.
No Added Sugar: Steer clear of yogurts with added sugars or high-fructose corn syrup, as sweetness can elevate the carbohydrate content and kill the benefits of the Keto diet.
Moderate Protein: You don’t need too much protein. Choose yogurts with moderate amounts of protein.
Ingredients: Yogurts with fewer ingredients and no additives or artificial sweeteners are the best.
Greek Yogurt: Greek yogurt is a good example of low-carb, high-fat yogurt. But to make sure it suits your macros, check the nutrition label first.
Flavored Yogurt: If added flavor means added sugars, put the yogurt back on the shelf. But if it contains natural sweeteners, you can give it a try. You can also get plain yogurt and add your favorite keto-friendly flavorings.
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So, the good news is that yogurt is allowed on a Keto diet. But what kinds of yogurts can we eat on Keto? Scroll to find out!
"The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to help with weight loss, improve blood sugar control, and increase energy levels."
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What Yogurts Can I Eat on Keto?
Here, I’m not talking about yogurt brands. That I’ll talk about later in this article; here, I’ll share my experience and the results of my searches about the kinds of yogurt best for a Keto dieter.
Generally, you can eat low-carb, high-fat yogurt on a Keto diet. To make it easier for you, I’ve made this list of keto yogurts.
Plain Greek Yogurt: Greek yogurt has less whey, so a thicker texture and more protein. The best kind of plain Greek yogurt is full-fat or whole milk with fewer carbs and more fat than regular yogurt. If you don’t like it plain, add some keto-friendly toppings.
Plain Regular Yogurt: Plain yogurt is best if it’s full-fat or whole milk with no added sugar. Make sure it has low carbohydrates, and add keto-friendly toppings if you like.
Coconut Milk Yogurt: This one is perfect for those who can’t tolerate dairy, as it’s made from coconut milk. Choose the ones with no added sugar.
Almond Milk Yogurt: This one is also dairy-free with even lower carbs. The unsweetened almond milk yogurt is the best.
Keto-Friendly Yogurt Brands: Some brands make yogurt specifically formulated for the Keto diet, which contains fewer carbohydrates and higher fats. Such yogurts have "keto-friendly," "low carb," or "high fat" on the packaging.
Homemade Yogurt: If you like to try new things or wish to make yogurt as you like, try to use keto-friendly ingredients (like whole milk and probiotic cultures) and make your own keto yogurt at home.
Eating Keto yogurt can have various benefits for the body, including
Low Carbohydrate Levels
High Fat Content
Controlling Hunger
Containing Probiotics for Gut Health
Calcium and Nutrients
Versatility and Convenience
Regulating Blood Sugar
Supporting Ketosis
Yogurt Nutrients
According to the USDA Food Composition Databases, one cup (245 grams) of plain, whole milk Greek yogurt contains approximately 9 grams of carbohydrates, 8 grams of fat, and 20 grams of protein. Subtracting the fiber content (if any) from the total carbohydrates gives you the net carbs, which are the ones that affect blood sugar levels.
Low Carbohydrate Levels
Since Keto yogurt contains fewer carbohydrates, it’s a perfect match for your ketogenic diet.
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High Fat Content
Keto yogurt made from full-fat or whole milk includes healthy fats necessary for ketosis (burning fat for energy instead of carbs) and energy.
Keto yogurt can help us feel full because of containing fats and protein.
Containing Probiotics for Gut Health
Our gut health can be maintained and increased using Keto yogurt, as many of them contain live probiotic cultures. It’s no secret that a healthy digestive system maintains general health and helps better nutrient absorption and immune function.
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Calcium and Nutrients
Keto yogurt is full of calcium, vitamin D, magnesium, B vitamins like B12, and riboflavin [1]. Also, vitamin B12 found in yogurt helps maintain energy [2].
Keto yogurt can be used in many recipes, including in smoothies, with nuts and seeds, or in cooking and baking for creaminess and flavor. Also, Keto yogurt is an easy snack at home or on the go.
Regulating Blood Sugar
Some studies show that yogurt can help control blood sugar, increase insulin resistance, and help with diabetes. It can also be associated with lower risks of breast cancer, type 2 diabetes, and bone health [3].
Supporting Ketosis
Keto yogurt contains high fat, moderate protein, and low carbohydrate, which are the things needed for ketosis.
But not everything is good about Keto yogurt, as it may cause some problems for some individuals. It doesn’t mean they will all happen to everyone, but it’s good to know the possible side effects in advance to be prepared.
Some studies suggest that consuming fermented dairy products like yogurt may have beneficial effects on gut health and metabolism, which could complement the goals of a ketogenic diet.
The Side Effects of Keto Yogurt
Although yogurt is generally a safe food for most people, it may cause some problems for some individuals on a Keto diet. The list below shows the most common side effects of Keto yogurt.
Digestive Issues: Keto yogurt may cause bloating, gas, or diarrhea, especially in people with lactose intolerance or sensitivity to dairy products.
Caloric Intake: Eating too much Keto yogurt means consuming a lot of calories, which can slow down weight loss.
Allergies: If you’re allergic to dairy products, you’d better eat Keto yogurt made from coconut or almond milk.
Blood Sugar Spikes: Some flavored or sweetened yogurts, even if labeled as keto-friendly, can contain ingredients that increase blood sugar.
Artificial Additives: Some Keto yogurts contain artificial sweeteners or other additives which do not agree with the rules of the ketogenic diet.
Ketosis Disruption: If you eat Keto yogurt with high carbohydrates than normal or if you eat it too much, it can ruin ketosis and slow down the fat-burning process.
Dental Health: Too much yogurt, especially flavored ones, can contain acids and sugars that harm dental issues.
Personal Sensitivities: Some may be sensitive to ingredients in yogurt, like additives, stabilizers, or preservatives.
So, let’s get to what I promised in the above sections, i.e., talking about the best Keto yogurt brands.
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5 Best Keto Yogurt Brands
Ratio Keto-Friendly Yogurt
Peak Triple Cream Yogurt
Chobani Whole Milk Plain Greek Yogurt
Two Good Plain Greek Yogurt
Fage Total 5% Plain Greek Yogurt
Let’s learn more about each one and see their pros and cons to decide better and choose what’s best based on our individual preferences and goals.
Ratio Keto-friendly yogurt contains high levels of fat and low levels of carbohydrates, which is why it’s favored by many Keto dieters. It comes in different tastes, including vanilla, strawberry, black cherry, mango, and coconut.
Its nutritional facts include:
Serving Size: 150g,
Calories: 200,
Fat: 15g,
Carbohydrates: 2g,
Sugar: 1g,
Protein: 15g.
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Pros
The Ratio company has the term “keto-friendly” labeled on its products. It has kept the carbohydrate level at 3.25 g per 245g serving, which is low enough for Keto dieters, even lower than traditional yogurts.
High in Healthy Fats: Containing cream or coconut, the Ratio yogurt pushes ketosis and gives you energy.
High Levels of Protein: Ratio Keto-Friendly Yogurt is a good source of protein for your daily needs.
Suitable for Ketosis: The yogurt's macronutrient profile matches the ketogenic diet, i.e., it helps burn fat.
Variety of Flavors: Ratio Keto-Friendly Yogurt comes in different tastes, including vanilla, blueberry, coconut, strawberry, lime, etc.
Cons
The Ratio yogurt contains highly processed ingredients like non-fat milk, pasteurized milk, milkfat, and avocado oil. Avocado oil is an industrial oil and highly processed, but it is not so expensive and contains low levels of inflammatory PUFA. However, milkfat is a costly addition. But the biggest problem is that this product is called a vanilla dairy snack, meaning that it’s not actually yogurt.
Limited Availability: Ratio Keto-Friendly yogurt may not be as available as traditional yogurt, and it can be challenging to find them in every neighborhood.
Cost: Specialized keto products like Ratio yogurt can be more expensive than traditional yogurts.
Digestive Sensitivity: High levels of fat in this keto-friendly yogurt may cause digestive issues for sensitive individuals.
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Ingredients
Pasteurized ultra-filtered nonfat milk
Pasteurized milk
Milk fat
Avocado oil
Natural flavor
Salt
Sucralose
Cultures
Peak Triple Cream Yogurt
No. 2: Peak Triple Cream Yogurt
Peak Triple Cream Yogurt contains high levels of healthy fat, good amounts of protein, and low levels of carbohydrates. It is mainly made from organic milk and cream, which adds to the yogurt’s taste and quality.
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Here are the nutrients found in Peak tripe cream yogurt:
Serving Size: 5.3oz (151 g)
Calories: 280Kcal
Total Fat: 26g (zero trans)
Cholesterol: 95mg
Sodium: 65mg
Total Carbohydrate: 4g
Dietary Fiber: 0g
Sugars: 4g
Added Sugars: 0g
Protein: 9g
Vitamin A: 180mcg
Vitamin C: 0mg
Calcium: 325mg
Iron: 0mg
Pros
Creamy and Rich Texture: Peak triple cream yogurt is a yummy treat for being creamy and smooth.
High in Healthy Fats: This yogurt contains high levels of monounsaturated and saturated fats, which are necessary for our health.
Rich Flavor Profile: High levels of fat gives the yogurt a rich and full taste.
Probiotics: Peak Triple Cream Yogurt contains live active cultures (probiotics) that help gut health and digestion.
Calcium and Nutrient Content: This yogurt is good for bones and teeth because it has good levels of calcium. Additionally, it contains vitamin D, vitamin B12, and riboflavin.
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Cons
Additives: Additives in this yogurt are inadequate to change the nutrient content.
High Calorie and Fat Content: High cream means creamy texture, but it also means higher calories.
Overconsumption: The yogurt’s rich taste and texture may make you eat too much, which is not good for weight loss!
Lactose Content: Peak triple cream yogurt has live active cultures that somehow decrease lactose, but if you’re lactose intolerant, you may still feel some discomfort.
Cost: Triple cream yogurt can be more expensive than traditional yogurt.
Environmental Considerations: High-fat dairy products like triple cream yogurt can have a larger environmental footprint, i.e., they lead to higher emissions of greenhouse gases than lower-fat alternatives.
Ingredients
Organic pasteurized milk
Organic pasteurized cream
Milk protein concentrate
Pectin
Live cultures
Chobani Whole Milk Plain Greek Yogurt
No. 3: Chobani Whole Milk Plain Greek Yogurt
Chobani whole milk Greek yogurt is mainly made from cultured milk, which means it is thick, creamy, and full of protein and healthy fats.
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Here are the nutrients found in this Greek yogurt:
Serving Size: ¾ Cup
Calories: 170
Total Fat: 15g
Total Carbohydrates: 2g
Total Sugars: 1g
Protein: 16g
Pros
High Protein Content: Chobani whole milk plain Greek yogurt provides lots of protein, which is good news for Keto dieters and athletes.
Rich in Healthy Fats: This yogurt is a good source of healthy fats (saturated and monounsaturated), which increase satiety and nutrient absorption.
Creamy and Filling: This Greek yogurt has a thick and creamy texture, which makes you feel full and decreases overeating.
Probiotics for Gut Health: The live cultures found in this Greek yogurt are good for the digestive system.
Calcium and Nutrient Source: Greek yogurt also contains calcium, vitamin B12, phosphorus, and potassium.
Versatility: You can use Chobani whole milk plain Greek yogurt in many recipes as a creamy base for sweet and savory dishes and snacks like smoothies, dressings, and dips.
Calorie and Fat Content: High levels of fat can increase the level of calories in this yogurt. So, avoid eating it too much.
Lactose Content: This Greek yogurt has less lactose than regular yogurt, but lactose-sensitive people need to be cautious.
Cost: Greek yogurt, especially this one made from whole milk, is more expensive than regular yogurts.
Saturated Fat Concerns: Greek yogurt’s saturated fat content can be a source of concern for those with certain heart issues.
Environmental Impact: Like other dairy products, producing Greek yogurt can emit large greenhouse gases, which is bad for the environment.
Allergen Concerns: If you’re allergic or sensitive to dairy, you should choose non-dairy yogurts, like those made from almond or coconut milk.
Ingredients
It only has one main ingredient, cultured milk.
Two Good Plain Greek Yogurt
No. 4: Two Good Plain Greek Yogurt
Two Good Greek yogurt contains two grams of total sugar in each serving, which is why it's popular among Keto dieters. It can make a rich, yummy breakfast and be a part of many Keto-friendly recipes.
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It contains various nutrients, including:
Serving Size: 150g
Calories: 80
Total Fat: 2g
Total Carbohydrates: 3g
Total Sugars: 2g
Protein: 12g
Vitamin D3: less than 1%
Pros
Low in Sugar: While producing Two Good Plain Greek Yogurt, most of its lactose is removed.
High Protein Content
Creamy Texture: Although it contains low sugar levels, this yogurt is still quite creamy and satisfying.
Probiotics for Gut Health: The live active cultures in this Greek yogurt make it helpful for digestive health.
Nutrients: Two Good Greek Yogurt is full of calcium, vitamin B12, phosphorus, and some other nutrients.
Versatile Ingredient: You can use Two Good Plain Greek Yogurt can in many recipes and make smoothies, parfaits, dressings, and dips.
Cons
Artificial Sweeteners: To lower the sugar level, Two Good Greek Yogurt uses stevia leaf extract as a sweetener, which can cause sensitivities in some people.
Lactose Content: Although its lactose is decreased, it still contains some amount that can cause some problems for lactose-sensitive individuals.
Fage Total 5% Plain Greek Yogurt has more carbohydrates than other kinds of yogurt listed here. But it also contains higher amounts of protein, around 18g per 200g servings.
Let’s take a look at its nutrition facts.
Serving Size: 200g
Calories: 190
Total Fat: 10g
Total Carbohydrates: 6g
Total Sugars: 6g
Protein: 18g
Pros
High in Protein
Filling and Satisfying: High amounts of protein and fat make this yogurt a filling option.
Creamy Texture: This yogurt's full-fat content creates a creamy and indulgent texture.
Probiotics for Gut Health: Like others on this list, this Greek yogurt contains probiotics, which are good for gut health.
Calcium and Nutrient Source: Fage Total 5% Plain Greek Yogurt contains calcium, vitamin B12, and phosphorus.
Versatile Ingredient: You can use this yogurt in various recipes, from breakfast bowls and smoothies to savory dishes, desserts, and dressings.
Cons
High Calories
Lactose Content: The small amounts of lactose found in this yogurt can cause some problems for lactose-sensitive individuals.
Saturated Fat Concerns: If you have pre-existing heart conditions, you need to be careful about consuming too many saturated fats found in such dairy products.
Cost: Full-fat Greek yogurt is usually more expensive than lower-fat alternatives.
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Ingredients
Grade A Pasteurized Milk
Cream
Live Active Yogurt Cultures
Maria Emmerich (Author of "Keto: The Complete Guide to Success on the Ketogenic Diet"):
"The ketogenic diet is not just a diet; it's a lifestyle. It's about changing your metabolic state to burn fat for fuel instead of carbohydrates."
Is Greek Yogurt Keto-Friendly?
Yes, Greek yogurt can be Keto-friendly, and many Keto dieters have it in their diets due to its nutrient profile. However, you need to choose the right type of Greek yogurt and mind your portion sizes to avoid overeating it and keep the carbohydrate levels low.
How Much Yogurt Can I Eat on Keto?
The following tips will help you decide the right amount of Keto yogurt.
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Here are some general guidelines to consider when incorporating yogurt into your keto diet:
Check the nutrition label and look for serving size, total carbohydrates, dietary fiber, and fat content. You can calculate the net carbs by subtracting the fiber content from the total carbohydrates. You’re smart enough to choose yogurts with lower net carbs.
Track Carbohydrates: Generally, Keto dieters consume about 20-25g of daily net carbs on a standard ketogenic diet to reach ketosis. So, check how much of your daily carb will come from the yogurt you eat and adjust accordingly.
Portion Control: Yes, yogurt is generally healthy, but it doesn’t mean you can eat as much as you like. A standard serving of yogurt is about 1/2 to 1 cup, which varies based on the specific yogurt's nutrition content.
Macronutrient Balance: The Keto diet focuses on consuming high fat, moderate protein, and low carbohydrates. So, choose the yogurt that fits your overall daily macronutrient targets.
Consider Your Goals: If you are trying to lose weight, choose yogurts with lower calories. You need to consume fat, yes, but don’t overeat it.
Experiment and Monitor: Regularly check your body's response by ketone testing and other methods and adjust accordingly.
Remember that there’s no fixed portion of yogurt for everyone, and you need to decide on it based on your macronutrient goals, daily carbohydrate allowance, and the specific type of yogurt you're consuming.
Summary
Keto yogurt is one of the common foods consumed by Keto dieters to provide their daily needs of high fat, low carbohydrates, and moderate protein. Choosing the best Keto yogurts helps you make a solid dietary plan which fits your goals and needs.
As a general rule, look for plain, full-fat, or whole-milk yogurts, and steer clear of added sugars. You can also add your Keto-friendly toppings to the plain yogurt and enjoy.
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