Best Keto Yogurt Brands
You dont necessarily need a keto branded yogurt.
Nearly any unsweetened, full-fat yogurt is suitable for keto. And if its a filtered yogurt high in protein, even better.
Here are our top yogurt picks for a low-carb diet, with nutrition facts per serving:
Chobani Whole Milk Plain Greek Yogurt
Chobani is a widely-available national brand thats very likely to be on the shelves, no matter where you shop.
- Calories: 170 kcal
- Fat: 10g
Saturated Fat In Yogurt
As a nutritional side note, 14 of those 22 grams are saturated fat. Many doctors suggest limiting saturated fat intake. Fourteen grams is 70% of the suggested daily limit of saturated fat.
But some nutrition experts think natural, saturated fats are healthy smart fats. If youre concerned about saturated fat and are lucky enough to be able to shop at Trader Joes, the chain has a low-fat Greek option.
Say No to Nonfat
If youre on a keto diet, do not eat nonfat yogurt. Even if its ultra low in sugar.
When you have no other option besides nonfat, add some heavy whipping cream, cream cheese or sour cream to it. For an extra dose of healthy fats, you can add small amounts of chia seeds.
Siggis Skyr Blueberry New Lower Sugar
Net carbs: 9 g
Review score: 3.5 stars
Siggis Icelandic Skyr, hit the shelves in the United States around 2015 and you can now find it in most well-stocked supermarkets. Its claim to fame is that its not only relatively low carb, it is also a very high protein product with 14 grams of protein per serving.
I find the yogurt a bit too firm and a bit on the sour side. Since its sweetened with cane sugar and they are trying to keep the carbs low, they probably didnt add a lot of sugar.
Despite the Skyr being sweetened with cane sugar, I found the blood sugar impact to be fairly mild. I do have to inject insulin to not see a blood sugar impact, which is to be expected when I eat 9 grams of carb, but with insulin, I didnt see a spike in my blood sugars.
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Should You Eat Dairy On A Keto Or Low
As is the case with many foods, response to dairy is highly individual.
Most people can include cheese, butter, Greek yogurt, and other low-carb dairy products on a keto diet without any issues. And there are a wide variety of keto-friendly dairy foods to savor and enjoy.
If you have a milk allergy, which is rare among adults, you should obviously avoid dairy products.
If youre lactose intolerant, you may be able to enjoy small amounts of cheese, butter, and other low-lactose dairy products. However, if you react to even tiny amounts of lactose, steering clear of dairy altogether may make sense.
A dairy-free trial may also be a good idea if you find that dairy triggers cravings, is difficult to eat in moderation, or seems to cause skin breakouts or other symptoms. Give it about three to four weeks, as it may take some time to notice any improvement.
If youve experienced a weight-loss stall but dont want to completely eliminate dairy, try limiting yourself to a couple of tablespoons of cream and a couple of ounces of cheese per day.
With a little experimenting, youll soon figure out which types and amounts of dairy are the best fit for your own keto or low-carb lifestyle.
Whats So Great About Yogurt: Probiotics
One of the great health benefits of yogurt is that it is often filled with probiotics.
Probiotics are live microorganisms that are intended to have health benefits, explains the National Institute of Health.
Probiotics are a category of bacteria that are beneficial to your health. More specifically, when eaten, probiotics contribute to the community of beneficial bacteria in your gut that affects many aspects of your health.
For example, explains the NIH, bacteria that are normally present in our intestines help digest food, destroy disease-causing microorganisms, and produce vitamins. Large numbers of microorganisms live on and in our bodies. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.
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Probiotics In Greek Yogurt Vs Regular Yogurt
For all these reasons, Greek yogurt is considered by many to be a healthy food. But when it comes to probiotics, is it any better than the regular yogurt on the store shelves?
The FDA indicates that in order to be considered yogurt, a product must contain one of two specific types of bacteria: Streptococcus thermophilus or Lactobacillus bulgaricus. Aside from that, ingredients can and do vary widely for both regular and Greek yogurt.
So is one better than the other if you want to maximize the probiotic benefits? Not really, but youll still have to read package labels to know what youre getting.
On a yogurt label you may see a seal that indicates the product has live and active cultures. This means it contains at least 100 million cultures of live probiotics per gram of yogurt at the time of manufacture.
On the other hand, the words heat-treated on the label suggest the yogurt was heated after being cultured, killing the beneficial cultures and eliminating any probiotic benefit.
So when it comes to probiotics, Greek yogurt and regular yogurt are about the same. However, youll find quite a bit of variation from one brand to another in the quantity and variety of cultures used, as well as overall probiotic benefit.
So in general, there are nutrients in Greek yogurt that can help you improve overall health and peak performance. But is Greek yogurt the best way to get these nutrients?
And is Greek yogurt OK to eat if youre following a Keto diet?
Carbmaster Low Fat Yogurt Strawberry
Net carbs: 5 g
Review score: 4 stars
It took me a while to decide if I like this yogurt, but I finally decided that I do, which is why it ends up with such a high rating. The taste reminded me of those old-school yogurts we got back in the 1980es. Thats not good or bad, its just old school.
The yogurt is fairly creamy and has an overall good texture. It tastes a little artificial which is weird given its mainly sweetened with fruit puree, but it could be the Sucralose that they have added.
The yogurt is very low in net carbs and it hardly impacted my blood sugar which is definitely a plus. According to the label, its also completely Lactose-free, which is a benefit for those looking to reduce or eliminate lactose.
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Is Two Good Yogurt Keto Friendly
Yes, Two Good Yogurts are Keto-friendly, and these include all their 13 flavors. Keto diet prescribes a low carb diet but allows reasonably high-fat content. Keto dieters are also warned against sugar alcohol, which upsets the digestive process. Any ingredient with a potential glycemic index result in elevating the blood sugar. Two Good Yogurt is in line with all parameters which are keto-approved.
The product is designed for a Low carb diet and with good Protein content. The calories through each serving fall well within the limit. Sugar is two grams per serving, which is acceptable, and there are no added sugars. Fiber content is zero, but this does not alter the decision as fibers are reduced to arrive at Net carbs, which lies in the range of 3-4 grams. However, there are no traces of sugar alcohol, which is also a positive factor and favors ketosis.
What Will I Learn?
Is Yogurt Keto Friendly
No, yogurt is not really keto at least, most store-bought varieties are not considered keto approved yogurt, as they are made with a base of milk and many are also sweetened with sugar, both of which crank up the carbs fast.
The closest store-bought natural yogurt that falls in line with keto would be full-fat Greek yogurt but even the plain, unsweetened variety can add up very fast in your macros.
There are more low carb yogurt options popping up in stores, though
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So Can You Have Dairy On The Keto Diet
Yes, with caveats. It’s a little complicated like, you know, everything in life these days.
Some dairy products are actually great sources of protein, fat, potassium, and calcium, and make a lot of sense for keto. But the keto diet’s actually a bit more restrictive when it comes to other dairy foodsand that’s due mostly to one thing: Dairy equals sugar, which equals carbs. Let’s break down some pros and cons of eating dairy on keto.
Pros of eating dairy on the keto diet:
- The fat content is solid. Regardless of whether you’re doing keto or not, dairy contains fat, which takes longer to digest and helps us stay full for longer, Beckerman explains.
- It can help you snack less. Because most dairy products are able to adequately supply the body with valuable protein, fat, and calories, you may be less likely to go scavenging for food in between meals, Beckerman says.
- You’ll get calcium, phosphorus, and vitamin D. Dairy supplies all three of these nutrients, which are needed not only for maintaining healthy bones, but also are integral to balancing mood and regulating hormones, Beckman explains.
Cons of eating dairy on the keto diet:
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Keto Substitutes For Greek Yogurt
Since dairy products are a staple in most Western diets, many people have trouble cooking without it. Moreover, keto recipes often include dairy as an essential ingredient.
Although many food authorities and programs try to convince us that dairy products are essential for health and well-being, this is not necessarily true.
Nonetheless, lactose intolerance is a surprisingly hot topic.
The ability to digest lactose generally decreases after the first few months of a persons life.
The exception to this rule is people whose ancestors had domesticated cows for a long time and are therefore more likely to retain the ability to digest milk and other dairy products into adulthood .
Consequently, people have a different risk of developing lactose intolerance based on their ancestry :
- High: Asia and Africa
- Moderate: Middle East, Central, and Southern Europe
- Low: Northern Europe
Other people are sensitive to whey, casein, or other milk proteins and often dont even know it.
When they give up dairy products, they are often surprised to find that specific physical and psychological problems disappear entirely.
Therefore, in any case, there are better alternatives to yogurt in ketogenic diets. In most recipes, such as dressings or dips, you can replace yogurt with the following more keto-friendly options:
- Coconut milk
Furthermore, fish, meat, eggs, and offal are better sources of fat and protein anyway.
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Culina Organic Dairy Free Coconut Yogurt Alternative Blueberry Lavender
Net carbs: 9 g
Review score: 4 stars
This is the best non-dairy yogurt Ive tried so far. Its a very thick almost grainy yogurt, but it has a good yogurt flavor and I wasnt in doubt that I was enjoying a blueberry yogurt. You can even see the blueberry seeds at the bottom of the glass jar.
Yep, you read that right, the yogurt comes in a cute little glass jar which makes it a little harder to mix, as the glass is fairly narrow, but also means that you can easily close the lid and put it back in the fridge if you dont want to eat it all. And since its a very high-calorie yogurt , you might only want to eat parts for it in a single serving.
Its a coconut-based yogurt and its sweetened with maple syrup, which unfortunately is fairly high glycemic, so youll get 9 grams of sugar if you eat the whole portion. Nothing wrong with that, but you will most likely see a blood sugar impact, potentially delayed as a serving also has 19 grams of fat.
Another thing to consider is that the protein content is very low so this is not an optimal snack if youre looking to boost your protein intake.
Hard And Soft Cheeses
Cheese gets the green light on the keto diet. But if you’re worried about your lactose intake, then Keatley says you’ll want to go for harder cheeses, like Parmesan, which typically have fewer carbs than soft cheese, explains Lyssie Lakatos, RDN, of the Nutrition Twins.
Semi-hard cheeseslike Swiss are keto-friendly too, Lakatos adds. Take a cue from Jenna Jameson and melt some semi-hard cheese over some eggs for breakfast . And while, yes, hard cheeses do have fewer carbs than soft cheese, that doesn’t mean all soft cheeses are off the table.
Brie cheese, for example, has less than a gram of carbs per ounce, per the USDA. Mascarpone and creme fraiche are good options too, says Lakatos, since they give you tons of added flavor and creaminess for very few carbs.
General keto cheese recommendations:
- Parmesan. One tablespoon of the stuff has less than a gram of carbs, according to the USDA.
- Swiss. Another good pickit has less than 2 grams of carbs per cup of shredded cheese, per the UDSA
- Brie. It’s the perfect spreadable cheese and less than 1 gram of carbs per ounce,per the USDA.
- Mascarpone and creme fraiche. Lakatos recommends these two for a cheese that will give you tons of added flavor and creaminess for very few carbs.
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The Takeaway: Yogurt On The Keto Diet
Its not zero-carb, but considering the numerous health benefits of yogurt, its worth spending a little bit of your daily net carb budget.
Remember to choose options that are high in healthy fats, low in carbs, without added sugar, and organic and grass-fed whenever possible.
Keep in mind that filtered Icelandic and Greek varieties have significantly more protein than other yogurt types.
Homemade yogurt and yogurt made the old-fashioned way typically contain fewer carbs since the active cultures convert lactose into lactic acid, which doesnt spike insulin levels.
You may be able to lower the carb count further by leaving store-bought yogurt in the fridge an extra week or two, mixing it by hand every couple of days.
If in doubt, test your blood sugar and ketone levels after eating yogurt to ensure youre staying in ketosis.
Can You Eat Yogurt On A Keto Diet
Yes, you can totally eat yogurt on a keto diet if you read your nutrition facts panels carefully. However, most low-fat yogurts, including plain flavors, contain added sugar, and high-fat yogurts can be hard to find. There are a few ways to find a yogurt thats right for your keto lifestyle look out for whole milk options, stick to the plain flavors or find a keto yogurt thats using low glycemic sweeteners like allulose or monk fruit.
When it comes to yogurt add-ins, stick to low-carbs options like berries, nuts, or this no sugar added Keto Granola!
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