If you're thinking of getting on keto, you're probably wondering if you'll have to nix some of your beloved foods. Like, is your favorite yogurt okay? Even though yogurt isn't typically seen as a carb-heavy food, it isn't exactly called keto-friendly or low-carb either. So what's the deal? Well, first things first, yogurt is a great source of protein and calcium. And it is generally a great option for anything from an afternoon snack to a filling breakfast meal, says dietitian Carolyn Brown, Supraketo Keto Pills RD, of NYC-based practice Foodtrainers. And while plain yogurt may be lower on the carb side, flavored or sweetened yogurts tend to carry a heavier carb load. That doesn't mean you shouldn't occasionally have your favorite fruit-on-the-bottom cup. "A yogurt with few carbohydrates would be the most likely to be considered keto-friendly," says New York City-based dietitian Erin Palinski-Wade, RDN. Dairy yogurts contain lactose, a natural sugar. But some yogurts have less lactose because of how they’re made, she explains.
More on that later! So there you have it: Following a low-carb or keto diet doesn't mean saying goodbye to yogurt. It just means looking closer at nutrition labels. If you really want to get into the details, here's everything you need to know about low-carb yogurts, and the best ones to choose, according to registered dietitians. 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. When you add bacteria to milk, though, Supraketo Official it converts that lactose into lactic acid. "Acids tend to have bitter tastes, which is why plain yogurt doesn't fly off store shelves," says Keatley. The bacteria will eat up all of milk's lactose until there's no sugar left, and they'll die when the sugar runs out. Stevens says. When in doubt, just check the carb count.
Brown recommends sticking to yogurts with 10 grams of carbs-or less-per serving. 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. This high-Supraketo Fat Burner, low-carb yogurt is literally designed with keto dieters in mind, as the nutritional ratio makes it perfect for fitting in with your keto percentage needs. Plus, its creamy and delicious taste has garnered it over 1,400 reviews on Amazon. Palinski-Wade says. Why? The yogurt is sweetened with allulose, a natural low-calorie sweetener, as well as small amounts of stevia and monk fruit extract. Zellner says. It's low in carbs and protein, and it also has about 36 grams of fat per serving, depending on which one you choose, Zellner explains. Siggi’s is a skyr-style yogurt, which means it’s thick and high in protein. Skyr-style yogurt is often compared to Greek yogurt because the formulation process is similar.
That said, skyr is less tangy, has a thicker texture, and a slightly higher protein content than most Greek yogurts, Gans says. This version is fairly low-carb, but Cording recommends getting the lactose-free version to go even lower. Two Good is made with 80 percent less sugar than your average yogurt (a win if you're cutting carbs) and has about 12 grams of protein per cup. "It's a good option for those looking to keep calories down and protein up," Keatley says. Plus, Two Good comes in a bunch of different flavors (lemon, Supraketo Official Site strawberry, mixed berry, and more), all with max two grams of sugar. Maple Hill’s yogurt is made with milk from grass-fed cows and contains no added sugar, which helps limit overall carbs, says Cording. This FAGE yogurt has no added sugar and is lower in fat, making it a good option for anyone hesitant about carb content in whole milk. It's also pretty high in protein. Once you've found (or made) a low-carb yogurt you love, make sure your toppings don't sabotage your low-sugar goals. Make your yogurt more satiating with add-ins like chia seeds or ground flax, which add fiber to fill you up, suggests Cording. If you need a little sweetness, add a teeny drizzle of maple syrup or honey. You can also mix in some berries, which provide flavor, fiber, and sweetness of their own, Stevens adds. If you're feeling creative, you can also use yogurt to thicken up soups, marinate fish (it gives the skin a crispy tangy), or make tomato sauce creamier. Nikhita Mahtani is an NYC-based freelance writer with six years of experience specializing in design and wellness. She primarily writes home tours, service pieces, SEO stories, and features, offering readers practical tips to personalize current trends. Nikhita holds a master's degree in magazine journalism from New York University, and her work has appeared in publications such as Veranda, SELF, Allure, ELLE Decor, Domino, and Dwell.