Is Yogurt Keto?
Yogurt is a popular breakfast and snack option, especially since it can be loaded with flavorful toppings. The dairy aisle of most grocery stores is packed with different types of yogurt, from the traditional plain whole-milk options to Greek yogurt to skyr. There are even dairy-free selections that you might want to sample. The question is: is yogurt keto in any of these varieties?
Traditional whole milk yogurt is too high in carbs to fit into a keto diet, but unsweetened Greek yogurt or skyr is an improvement. Unsweetened almond milk yogurt has some of the lowest carb counts among yogurts with lots of healthy fat content. To stay safely in ketosis, choose unsweetened, preferably full-fat yogurt and keep toppings to a minimum.
Is Yogurt Keto?
First and foremost, many people want to know whether the traditional yogurt they pick up at the supermarket is going to fit into their keto diet. Because basic yogurt–say, Dannon plain lowfat–is made from milk, it is too high in carbs for a keto diet.
In an 8-ounce container of whole milk yogurt, you will find more than 10 grams of net carbs. [1] While it does have a decent fat content and protein content, it still is unlikely to fit in your macros for the day, which usually hover at just 20 to 50 grams of carbs per day. Dannon lowfat plain yogurt has 12 carbs per serving.
The good news is that you have options if you want to move past traditional plain yogurt. For example, Greek yogurt can more easily fit into your macros at about 5 grams of carbs per 100 gram serving prior to adding any toppings. [2] If you want to indulge in this, you should look for unsweetened varieties with full fat and active cultures.
The benefit of moving from plain yogurt to Greek yogurt is that it packs a more powerful punch when it comes to protein. One research study found that upping your protein intake could result in a lower calorie intake. In turn, this can spur weight loss which makes Greek yogurt an excellent choice for those who are on keto in an attempt to lose weight. [3]
On the other hand, if you might want something that is a little creamier and thicker than standard yogurt, skyr might fit the bill. This traditional Icelandic yogurt-type product popularized by the brand Siggi’s has a keto-friendly option with just 5 grams of net carbs and 13 grams of protein. [4]
Dairy-Free Yogurts
Because most yogurt is made from dairy, which tends to be high in carbs, many people believe that they will be able to substitute dairy-free yogurt and remain in ketosis. This is sometimes true, but be sure to do your homework first. You may just find that some of these dairy-free yogurt alternatives, such as those made with coconut milk, almond milk, and soy milk, are still high in carbs. Keep in mind, too, that you’ll want to look for unsweetened versions, which are sometimes tricky to find.
Coconut milk yogurt is a great option because coconut has a high level of healthy fats. As long as you opt for an unsweetened coconut milk based yogurt, you can stick with your keto diet. The So Delicious brand has one unsweetened variety that has 7 grams of net carbs and 6 grams of total fat. [5]
Unsweetened almond milk yogurt may be even better for you than coconut milk if you want more protein. A serving of unsweetened almond milk yogurt from the Silk brand comes in at just 4 grams of net carbs, 15 grams of total fat, and 6 grams of protein. [6]
Last but not least, there are yogurts made of soy milk. This is one of the least keto-friendly options after traditional yogurt. A single serving of soy yogurt from the Silk brand has 8 grams of carbs and only 4 grams of fat. [7] While the protein is relatively high (7 grams), you would be better off sticking with an unsweetened Greek yogurt that has double the protein and a higher fat content, which will help keep you feeling fuller longer.
Make Your Own Protein-Packed Yogurt
If you want to get the most benefit from a protein-packed yogurt, check out this keto yogurt recipe. It has just three grams of net carbs and an incredible 30 grams of protein, which will keep you feeling full, ultimately encouraging you to eat less and lose more weight. You can also customize this recipe to the exact flavor profile that you want.
Keep in mind that many people use their yogurt as a vehicle for toppings. Stick with keto-friendly toppers like berries, unsweetened coconut flakes, and even nuts for added protein.
Adding our keto granola will increase your net carb count by 4.2 grams, but it can be a crunchy and delicious addition to your plain yogurt if you keep the rest of your carbs for the day low.
Finding the Right Yogurt
The good news is that there are tons of keto yogurt options, and most are available at even the most basic superstores. Whether you want something loaded with protein and low in net carbs or just need a vehicle for your other toppings, you have more types of yogurts to choose from than ever before. Once you select a yogurt, you can start to decide what types of toppings will fit into your macros for the day.
References
U.S. Department of Agriculture. (n.d.). Yogurt, Plain, Whole Milk. FoodData Central. Retrieved December 22, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/nutrients
U.S. Department of Agriculture. (n.d.). Yogurt, Greek, Plain, Whole Milk. FoodData Central. Retrieved December 22, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2259794/nutrients
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41
Maple / Vanilla (5oz) Skyr Icelandic Keto Krunch Yogurt 8ct Multipack. siggi's dairy. (2022, November 16). Retrieved December 22, 2022, from https://siggis.com/product/keto-krunch-multipack-maple-vanilla
Unsweetened Plain Coconutmilk yogurt. So Delicious Dairy Free. (n.d.). Retrieved December 22, 2022, from https://sodeliciousdairyfree.com/dairy-free-foods/dairy-free-yogurt-alternatives/coconutmilk-yogurt/unsweetened-plain
