Yogurt in Keto Diets: Tips and Best Low-Carb Options
Diet & NutritionKetogenic Diet

Can You Eat Yogurt on a Keto Diet?

Can You Eat Yogurt on a Keto Diet?
Canva; Everyday Health
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Updated on January 9, 2026
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Yogurt is a popular high-protein breakfast, snack, and nutritious ingredient in recipes. But can you eat this dairy-based product on the keto diet? Learn more about yogurt’s nutrition facts, including its carb, protein, and fat content, to see if it fits into your ketogenic, low-carb eating plan.

Yogurt Nutrition Facts

There are several types of yogurt on the market — including traditional, Greek, and Skyr — all made with different milks, fat content, and flavors. This means the amount of lactose (a type of sugar found in milk) will vary by type.

Because lactose is a carbohydrate,

 yogurts with high lactose content may not be keto-friendly.
One 6-ounce (oz) container of plain whole-milk yogurt, for example, has about 9.47 grams (g) of carbohydrates.

 It also has 0 g of fiber, meaning its net carbohydrate count (total carbs minus fiber and sugar alcohols) is 9.47 g.

 Many people on the keto diet use net carbs to track their total carbohydrate intake, though the U.S. Food and Drug Administration (FDA) does not recognize it as an official macronutrient.

 Because plain yogurt contains neither fiber nor sugar alcohols, the net carbs are the same as total carbs.
Six ounces of plain, whole-milk yogurt also contains about 5.5 g of fat and 6 g of protein.

Other Nutrients in Yogurt

Yogurt also contains minerals like phosphorus and calcium,

 which can help with bone building and strength.

 Dairy-based yogurts also contain B vitamins like riboflavin, which can help metabolize food into energy,

 and Greek yogurt, in particular, has B12, which is necessary for nerve function and brain health.

Can You Eat Yogurt on Keto?

Yes, but “if you’re going to eat yogurt, it will have to be somewhat minimized in your diet,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City.

Keatley suggests looking for brands and types of yogurt that will fit into your carbohydrate counts. Limit or avoid adding yogurt toppings that are high in sugar and carbohydrates, such as grain-based granola or honey.

Opt for plain whole-milk yogurt with a handful of berries and nuts as a snack, says Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts. Greek yogurt is also acceptable, as long as it doesn’t contain added sugars.

One 6 oz container of plain whole-milk Greek yogurt has about 14.9 g of protein, 8.08 g of carbs, and 7.46 g of fat.

Other Health Benefits of Yogurt

Research suggests that regular consumption of fermented milk products like yogurts is associated with a variety of health benefits, including the prevention of osteoporosis (loss of bone density), diabetes, and cardiovascular diseases, along with the promotion of gut health and immune system function.

Limited clinical trials have found that Greek yogurt consumption is associated with reduced inflammatory markers in the body, but more research is needed to confirm this connection.

Keto Recipes With Yogurt

Here are a few keto-friendly recipes to try that include yogurt.

  • The Best Low-Carb Keto Yogurt Recipe If you want to make your own almond milk yogurt, the recipe from Wholesome Yum will teach you how. If not, skip the keto yogurt steps and add her recommended toppings: hemp hearts, sliced almonds, coconut chips, berries, and sugar-free jam to store-bought yogurt.
  • Low Carb “Yogurt“ The recipe from Hey Keto Mama is perfect if your carb limit is tighter and regular yogurt just won’t cut it. Rather than using yogurt, this combines sour cream and heavy whipping cream for a high-fat, low-carb, and lower-protein “yogurt.”
  • Chocolate Strawberry Greek Yogurt Blissfully Low Carb’s take on a yogurt bowl combines Greek yogurt with chocolate, strawberries, and sugar alternatives like monk fruit for a decadent dessert in a bowl.

The Takeaway

  • Plain yogurt is a moderate-protein, low-carbohydrate snack that can fit into a ketogenic diet, depending on your carbohydrate limits.
  • Because some brands of yogurt contain higher amounts of lactose and added sugar, watch your portion size and read the labels to ensure it fits within your carb count.
  • Plain, unflavored yogurt, Greek yogurt, and lower-carb toppings, such as berries and nuts or seeds, can be part of a nutritious, keto-friendly meal or snack.
  • Yogurt recipes that include hemp hearts, coconut chips, or nuts add healthy fats to your diet.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dumitrescu S. What Is Lactose? International Food Information Council. May 6, 2024.
  2. Lactose. Science Direct Topics.
  3. Yogurt, Whole Milk, Plain. USDA Food Data Central. October 31, 2024.
  4. Get to Know Carbs. American Diabetes Association.
  5. Net Carbs Are Carbs Minus Fiber and Sugar Alcohols Author: Ask the Doctors. UCLA Health. July 20, 2022.
  6. Godman H. Essential Nutrients Your Body Needs for Building Bone. Harvard Health Publishing. January 1, 2022.
  7. Riboflavin. National Institutes of Health. May 11, 2022.
  8. Solan M. The A-List for Vitamin B-12 Sources. Harvard Health Publishing.
  9. Yogurt, Greek, Whole Milk, Plain. USDA Food Data Central. October 31, 2024.
  10. Hadjimbei E et al. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods. September 3, 2022.
  11. Fraschetti E et al. Resistance Exercise Training and Greek Yogurt Consumption Modulate Markers of Systemic Inflammation in Healthy Young Males-A Secondary Analysis of a Randomized Controlled Trial. Nutrients. August 29, 2025.
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Melissa Sleight, RDN

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Melissa Sleight, RDN, is a board-certified lifestyle medicine dietitian with over 15 years of experience. She has a passion for educating her clients about improving their health through nutrition and lifestyle changes, and seeing them motivated to improve their health each day.

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