best yogurt for ketogenic diet

What is the Best Yogurt in keto diet?

Do purchase:

• Naturally or traditionally fermented yogurt (if you go this route, the carb content will be much lower compared to mass-produced factory yogurt)
• Unsweetened, sugar-free yogurt (or yogurt exclusively sweetened with keto-friendly sweeteners like stevia or monk fruit)
• The yogurt with the highest fat content relative to other brands

More items...

What is acceptable yogurt for a keto diet?

is yogurt keto?

• Ways to incorporate yogurt into your keto-diet. We can always enjoy a cup of yogurt during our keto diet but it is best we follow some guidelines so that we ...
• Nutritional Information. Moving on to the next bit, which is the nutritional chart for yogurt. ...
• Some health benefits of yogurt. ...
• Yogurt downsides. ...
• Takeaway. ...

What yogurt is the healthiest?

“Plain yogurt is the best, because it has no added sugars ,” Klosz says. A little honey or maple syrup, or preferably fruit, can add sweetness. In fact, eating yogurt and fruit may offer extra health benefits because fruit has prebiotics, which help healthy bacteria flourish.

Which yogurt is keto friendly?

Whether you’re thinking of starting the diet or you’re already a keto-pro, we recommend stocking up some keto-friendly snacks to help you stave off cravings and stay on track. Today's Top Deals Save 33% on the New Fitbit Charge 5 Fitness Tracker - #1 ...

Which Greek yogurt is keto friendly?

Nutrient Comparison of the 5 Best Greek Yogurt for KetoBrandCarbs#1Fage Greek Yogurt 5% Milkfat7.5g#2Chobani Plain Whole Milk Greek Yogurt10.5g#3Wallaby Organic Plain11g#4Greek Gods (Plain)16.5g1 more row•31-Dec-2021

Which yogurt has the least amount of carbs and sugar?

I have listed the yogurts based on the net carbs per serving, from lowest to highest.Wallaby, Yogurt Aussie Greek Hibiscus Peach Organic. ... Culina Organic Dairy Free Coconut Yogurt Alternative, Blueberry Lavender. ... Siggi's Skyr, Blueberry, New Lower Sugar. ... Dannon, Light + Fit, Greek Toasted Coconut Vanilla.More items...•21-Feb-2021

Is Activia yogurt keto-friendly?

Helpful Insights About Activia Fruit Yogurt Net Carbs are 18% of calories per serving, at 22g per serving. This food is safe for the keto diet.

What is the healthiest yogurt to eat?

The healthiest yogurt overall is St Helen's Farm Low Fat Goats Milk Yogurt. As well as having the lowest sugar content of all the yogurts we evaluated, it also has the second lowest calorie count (by only 2 calories). It also scores well in fat and saturated fat as it only has trace amounts.08-Apr-2021

1. Ratio Keto-Friendly Yogurt Vanilla

Ratio Keto-friendly yogurt is one of the top keto yogurt brands on our list due to its high protein and low carb count (2g net carbs). Ratio is also one of the few keto yogurt brands to offer various flavors with the same exact nutrition facts as labeled above.

2. YQ by Yoplait Plain Yogurt

YQ by Yoplait is a plain yogurt made with simple ingredients–just milk and cultures. There are no added sugars and only 1g of naturally occurring sugar, making it an excellent low-carb yogurt option. Plus, it’s packed with protein! While they do offer several other flavors, their plain yogurt is the only keto-friendly option.

3. Chobani Whole Milk Plain Greek Yogurt

Chobani whole milk unsweetened greek yogurt is the yogurt on our list with the simplest ingredient list. Notice how that wasn’t a plural ingredient. Made the old world way from just cultured milk, Chobani whole milk greek yogurt is thick, creamy, and full of protein and healthy fats.

4. Two Good Plain Greek Yogurt

Two Good Low Fat Greek Yogurt is anything but plain. It’s the perfect addition to your morning breakfast routine and a great addition to your keto recipes calling for yogurt. This thick and creamy Greek yogurt is made with cultured reduced-fat milk, so be sure to take note if you’re tracking your macros!

How is yogurt made anyway?

Yogurt traditionally is made by adding active/live cultures and friendly bacteria to milk. The cultures then convert the milk sugars aka lactose into lactic acid, which thickens the milk to make tangy yogurt.

Two Good Greek Yogurt

I personally like Two Good Greek Yogurt cups as they contain about 80% less sugar than most store-bought yogurts and are really good! Two Good Greek Yogurt is made with a unique slow straining process that removes sugar from the milk for an end result of 2g of total sugar in each 5.3oz cup and just 3g of carbs.

Ratio Keto-Friendly Yogurt

Collin and Stetson are currently crushing on Ratio Keto-Friendly Yogurt. It’s one of the newer brands on the market, but let me tell ya, it does not disappoint! Ratio Keto-Friendly Yogurt is available in coconut, black cherry, mango, vanilla, and my favorite, strawberry.

YQ by Yoplait Plain Yogurt

Finally, one other low-sugar option is YQ by Yoplait Plain Yogurt coming in at just 1g of sugar and 2g of net carbs! I haven’t had the chance to give this one a try yet, but plan to soon! Yoplait does have other flavors of the YQ yogurt, however, they are sadly not keto-friendly so be sure and stick with the plain version.

Want to sweeten up your yogurt?

Consider adding a few raspberries or strawberries to make your yogurt a little sweeter while keeping the carb count under control. A half a cup of raspberries is only 3 net carbs!

Want to make your own keto yogurt?

Our fabulous recipe creator, Lina, whipped up an Instant Pot recipe for homemade Greek yogurt over on our sister site Hip2Save. To make a low-carb version of this yogurt, we suggest swapping the regular creamer for a keto-friendly creamer and using monk fruit or Swerve to sweeten the yogurt if desired.

Do all yogurts contain carbs?

Yep. A little yogurt 101 for you: Yogurt is made by adding bacteria to milk, which naturally contains a type of sugar (yes, a carb) called lactose, explains dietitian Scott Keatley, RD, of Keatley Medical Nutrition Therapy. (Lactose is a combination of two types of sugar: galactose and glucose.)

Why do different yogurts have different amounts of carbs?

Take a stroll down the yogurt aisle and you'll notice that different brands and varieties contain wildly different amounts of carbs and sugar.

Is Greek yogurt keto?

The simple answer is yes, it can be. “It’s going to be a lot easier to fit Greek yogurt into your daily macronutrient goals when doing keto,” Zellner says.

How does plant-based yogurt stack up against dairy yogurt?

Sometimes, yup, plant-based yogurt can fit into a low-carb, keto diet pretty well—there's a reason that soy, coconut, and oat milk yogurts are super popular even amongst people who aren't vegan.

So, how do you pick the best low-carb yogurt for you?

As long as you do it right, you can totally have yogurt on a low-carb diet, says Jessica Cording, RD, and author of The Little Book of Game-Changers.

Dietitians love these low-carb yogurts

If you don't want to deal with all that label-reading, just gran one of these dietitian-approved low-carb yogurts the next time you're in the dairy aisle.

How to keep your yogurt low-carb

Once you've found (or made) a low-carb yogurt you love, make sure your toppings don't sabotage your low-sugar goals.

How exactly is yogurt made?

Making your own yogurt may seem unusual, but it’s easier than you think! It’s simply a combination of milk or nut milk, active culture, and few extra ingredients to reach your desired thickness.

What are the benefits of eating yogurt?

Eating low-carb yogurt every day can be beneficial to your overall health. You may experience the following improvements in:

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.

Is Greek yogurt keto?

Greek yogurt can be keto-friendly depending on the added sugar content and foods you pair it with. On average, a half cup of store-bought plain Greek yogurt contains 4g net carbs and 9g protein. Due to its high protein content, Greek yogurt is a great, filling meal or snack that’s been proven to decrease appetite.

What is the difference between regular and Greek yogurt?

Greek yogurt and regular yogurt are fermented dairy products, but Greek yogurt has a thicker consistency, more protein, and fewer carbs than regular yogurt. Greek yogurt is strained three times which drains out excess water, minerals, and whey. The straining process also makes a tangier taste than what you may be used to.

What are the best yogurts to eat on a keto diet? (listed in no particular order)

Two Good’s Greek yogurt was a Keto and Co team favorite. We tried the black cherry, vanilla, strawberry, and plain flavors and enjoyed the thick consistency and the overall taste of each of them!

How can you sweeten keto-friendly yogurts?

You can sweeten your keto yogurt by simply adding in a sugar replacer or pairing it with other sweet foods to mix in. For example, you can add berries, sugar-free chocolate chips, or something crunchy like nuts or keto granola to make it sweet. You may even enjoy a drizzle of keto-friendly syrup mixed in for a simple, added sweetness.

What is Yogurt?

Yogurt is a traditional dairy food produced by the bacterial fermentation (also called culturing) of milk. Cow’s milk is the most common choice today, but other options include goat’s milk and sheep’s milk.

Yogurt Macros and Nutrition

The macronutrients and nutrition facts of yogurt can differ a lot from brand to brand.

How to Choose Keto Yogurt

If you prefer not to make your own low carb yogurt, here’s what to keep in mind on your next shopping trip.

Benefits of Including Yogurt in Your Keto Diet

High in Protein: Getting plenty of protein on the keto diet aids weight loss, suppresses appetite, speeds your metabolism, and builds lean muscle [*] [*]. Yogurt is an excellent source of high-quality protein, especially if you opt for the Icelandic or Greek (not “Greek-style”) varieties.

The Takeaway: Yogurt on the Keto Diet

High-quality, traditional yogurt has a place in your keto diet. You can eat it as-is, use it in a variety of keto recipes, or thicken up your favorite smoothies.

What is Greek Yogurt?

Greek yogurt begins like regular yogurt by heating milk and fermenting it with bacteria. The fermentation process converts milk sugar (lactose) into lactic acid.1

Choosing the Best Greek Yogurt for Keto

A ketogenic diet is built around high-fat, low-carb, and moderate-protein foods. So when choosing the best Greek yogurt for keto it’s important to look for unsweetened varieties made with full-fat milk.

Nutrient Comparison of the 5 Best Greek Yogurt for Keto

Below you’ll find a comparison of the best and most widely available Greek yogurt.

Can you Eat Greek Yogurt on Keto?

As you can see from the chart above, even the highest-fat, lowest-carb Greek yogurts don’t come close to the ideal 70-20-10 keto macro ratios. But can you still eat Greek yogurt on keto?

Low Carb Alternatives to Keto Yogurt on Keto

Though offering many benefits, full-fat Greek yogurt is still a moderate-carb food. To completely reduce concerns overeating too many carbs in your cultured full-fat dairy, there are a few extremely low-carb alternatives to Greek yogurt. These include:

Is Greek Yogurt Keto?: The Bottomline

Full-fat Greek yogurt can play a role in a well-formulated keto diet. However, even full-fat Greek yogurt is moderately high in carbs.

1. Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium ( 8 ).

4. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

5. Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are healthy, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

6. Cream and half-and-half

Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.

7. Unsweetened plant-based milks

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milks ( 40, 41, 42 ).

8. Green leafy vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants ( 44 ).

9. Peppers

Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.

1. YQ Plain Yogurt

This is the closest you're going to get to a sugar-free yogurt. YQ (which is supposed to be a play on IQ) is made with ultra-filtered milk, which gets rid of most of the naturally-occurring sugars in milk while retaining very high levels of protein.

2. Siggi's Icelandic Style Strained Non-Fat Vanilla Yogurt

Not just great-tasting, Siggi's is one of the lowest-sugar vanilla yogurts on the market. "With just 9 grams of sugar, it barely has any added sugars, as yogurt itself naturally contains about 6 grams.

4. Light & Fit Two Good Greek Low-Fat Yogurt, Vanilla

Like YQ, this is another nearly sugar-free yogurt. Two Good's unique slow-straining process also removes the naturally-occurring lactose in milk, which renders a super low-sugar cup with only 2 grams of sugar. This Greek yogurt is high in protein, tasty, and less than 100 calories. A touch of stevia is added to round out the flavor.

5. Wallaby Organic No Sugar Added Aussie Greek Yogurt, Peach Hibiscus

If you like flavored yogurts, Matchett recommends Wallaby Organic Aussie Greek No Sugar Added yogurt. "It currently comes in three fun flavors and is sweetened with fruit concentrates [rather than added sugars]," she says. So, again, while technically not a sugar-free yogurt, Wallaby is added sugar -free.

6. Icelandic Provisions, Vanilla Skyr

If you want a high-protein yogurt but don't like the tart taste of Greek yogurt, try Icelandic Provisions' skyr. The Icelandic heirloom cultures Icelandic Provisions uses help transform their dairy base into a creamy, decadent yogurt. This vanilla skyr will fill you up with an impressive amount of protein for the fewest grams of added sugar.

7. Chobani Non-Fat Plain Greek Yogurt

The healthiest yogurts, like Chobani's Plain Greek yogurt, have low sugar content and are packed with plenty of satiating protein. This container makes a great choice to keep around the house. This non-fat snack packs in 15 percent of your daily value of bone-building calcium.

8. Stonyfield Organic Whole Milk Greek Yogurt, Plain

Because this is made with organic non-fat milk and live active cultures, you can't go wrong with this plain, thick and delicious Greek-style yogurt. Organically raised cows aren't subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you.