Yogurt is a common food for breakfast, snacks, and cooking. But can it fit into a ketogenic diet? The answer is yes, with caveats. Yogurt’s nutritional profile—specifically its carb, protein, and fat content—determines whether it’s keto-friendly. Different types of yogurt (traditional, Greek, Skyr) vary in lactose, a sugar naturally found in milk. Higher lactose means more carbs, potentially pushing you out of ketosis.
Understanding Yogurt’s Nutrition
A 6-ounce container of plain whole-milk yogurt contains roughly 9.47 grams of carbohydrates, with zero fiber. This means the “net carbs” (total carbs minus fiber and sugar alcohols) are also 9.47 grams. While some keto dieters track net carbs, this isn’t an official FDA metric. The same yogurt provides around 5.5 grams of fat and 6 grams of protein.
Yogurt also delivers essential nutrients such as phosphorus and calcium for bone health, along with B vitamins like riboflavin (for energy metabolism) and B12 (important for nerve function). Greek yogurt is particularly rich in B12.
Making Yogurt Keto-Compatible
Eating yogurt on keto is possible, but moderation is key. Scott Keatley, RDN, recommends choosing brands and types that align with your carb limits. Avoid high-sugar toppings like granola or honey. Instead, combine plain whole-milk yogurt with a small serving of berries and nuts. Greek yogurt is also a good option, provided it doesn’t contain added sugars. A 6-ounce portion of plain Greek yogurt has about 8.08 grams of carbs, 7.46 grams of fat, and 14.9 grams of protein.
Health Benefits Beyond Keto
Beyond its keto compatibility, regular yogurt consumption is linked to broader health benefits. Studies suggest it may help prevent osteoporosis, diabetes, and cardiovascular diseases while promoting gut health and immune function. Some limited trials indicate that Greek yogurt may even reduce inflammation, though more research is needed to confirm this effect.
Key Takeaways
Plain yogurt can fit into a ketogenic diet if you watch portion sizes and choose wisely. Prioritize plain, unflavored options like Greek yogurt, and pair them with low-carb toppings. By carefully selecting brands and controlling intake, you can enjoy yogurt’s nutritional benefits while staying in ketosis.
This is because dairy-based foods like yogurt have been proven to increase gut biome diversity, which is linked to lower inflammation and better overall health.
Editorial Sources: Everyday Health follows strict sourcing guidelines to ensure accuracy, using peer-reviewed studies, medical experts, and information from top institutions.
