The growth of the keto diet is undeniable, with the global value of the market being around 8.8 billion USD [1]. This is because there is a consistent demand for food options that can fit into the high-fat, low-carb restriction for inducing ketosis.

So, does the widely loved yogurt fall under this category? It can often be confusing because of the plethora of options available at the moment. This article will give you some clarity on that, along with listing our picks for the best keto yogurt brands of the year!

Can Yogurt Be Keto-Friendly?

To fit into a keto diet, the product needs to be high in fat, moderate in protein, and low in carbs. Traditional yogurt is delicious and is loaded with protein and probiotics, however, most brands in the stores are also filled with added sugars. This will certainly be hard to work with as sugar means carbs and the keto diet recommends only around 20-30g of carbs every day [2].

But, if you were to pick low-carb yogurt that’s unsweetened, it’s quite possible to enjoy yogurt in your keto diet. Unsweetened yogurt is a great option as it contains no added sugars, making it easier to stay within your carb limits. Keto yogurt can be used as a base for a variety of keto recipes, from smoothies and desserts to snacks and savory dishes. There are yummy options available in the market too, so good news, you’re quite spoilt for choices!

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Regular Yogurt vs Greek Yogurt

To know whether regular yogurt or Greek yogurt is more suitable for the keto diet, we must look into the carb value for both of them. Taking 170g of plain yogurt into consideration, these are the carb counts according to the USDA:

Regular yogurt:

• Full-fat regular yogurt – 7.92 grams
• Low-fat regular yogurt – 12.00 grams
• Non-fat regular yogurt – 13.10 grams

Greek yogurt:

• Full-fat Greek yogurt – 6.77 grams
• Low-fat Greek yogurt – 6.70 grams
• Non-fat Greek yogurt – 6.19 grams

Through this, we can establish that the creamier Greek yogurt is a better fit for a low-carb diet. It also has a higher protein content, making it the more ideal choice for the keto diet. Plant-based alternatives also offer similar low-carb benefits to keto-friendly yogurt and are suitable for those with lactose intolerance. You can explore products like cashew milk yogurt, almond milk yogurt, goat milk yogurt, and unsweetened coconut milk yogurt. Discover the calorie count of your everyday food items with our calorie calculator.

6 Best Keto Yogurt Brands

The following products have been carefully selected by our team based on its suitability for the keto diet, specifically taking into account the carbs, fat, and protein content. Taste, texture, and consumer views also played a significant role. Now that we have all the info at hand, let’s get into our picks for the top yogurt brands for 2024!

1. Chobani Greek Yogurt Whole Milk Plain

You’ve surely spotted the Chobani name while browsing for yogurts, and it’s popular for a good reason. It’s a bit more on the pricier end, but that makes sense as it’s fully produced the old-fashioned way with just cultured milk as its only ingredient. It has a bunch of flavors available, but we recommend the plain one for the keto diet.

Nutrition per serving (170g): 170 calories, 15g fat, 2g net carbs, protein 16g

2. YQ by Yoplait Plain Yogurt

This one is the perfect option for all your macronutrients and with just 2g of carbs to stay in ketosis. Plain and simple with no added sugars, it also has a super dose of 17g protein!

Nutrition per serving (150g): 200 calories, 15g fat, 2g net carbs, 17g protein

3. Fage Total 5% Plain Greek Yogurt

This Greek yogurt option is higher in carbs than most other keto options, but it compensates by also having a high in protein and fat content, which makes it a great keto yogurt choice. The carb content is still much lower than traditional yogurt, and its protein content is the highest on the list. The high fat content also makes it an extra creamy yogurt!

Nutrition per serving (200g): 190 calories, 10g fat, 6g net carbs, 18g protein

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4. Coyo Natural Coconut Yogurt

Here we have our plant-milk option that’s perfect not just for those with lactose intolerance – it’s also a soy-free and gluten-free product! Being naturally low in calories as it’s plant based, we also love this for its hint of tanginess and naturally-sweet coconut flavor.

Nutrition per serving (100g): 156 calories, 15g fat, 4.7g net carbs, protein 1.3g

5. :ratio Trio KETO Friendly Dairy Snack Cups

Tired of always having to go for the plain yogurts in order to stick with low-carb yogurt? Ratio keto-friendly yogurt ranks high on our list for many reasons, but especially because they offer a wide-range of flavors that are all suitable for the keto diet. These include vanilla, mango, strawberry, peach and more. It includes ultra-filtered milk, milk fat, and high oleic sunflower and/or avocado oil which are great healthy fat options too.

Nutrition per serving (150g): 150 calories, 15g fat, 2g net carbs, protein 15g

6. Kite Hill Plain Unsweetened Almond Milk Yogurt

We’ve got another plant-milk option for you, and this time its from almond milk! For those who enjoy the mild nutty flavor with a creamy feel, this can be your pick. This keto vegan yogurt is also soy-free and gluten-free snack. if you’d like to bump up your protein amount, you can also try the Protein Almond Milk Yogurt option.

Nutrients Per Serving (170g):140 calories, 10g fat, 9g net carbs, protein 4g

Nutritional Value of Yogurts

Yogurt certainly has a lot of vitamins, minerals, and other health benefits associated with it and is high in fats and protein, making it ideal for the keto diet.

• Protein leaves you feeling fuller and is also an appetite suppressant, making it a great addition to weight loss diets.
• Vitamin B offers protection from heart diseases while Vitamin D is great for the bones. It also includes Vitamin B2 and B12.
• When it comes to minerals, it’s loaded with magnesium and potassium that enhance your metabolism and manage blood pressure. It also includes calcium which supports bone health and helps with muscles and nerve function.
• Yogurt is a popular fermented food with healthy gut bacteria and probiotics, and this helps in having a good digestive system. Probiotic yogurt, in particular, is beneficial for maintaining a healthy gut flora and is an ideal food for improving digestion.

If you prefer a homemade touch, you can also make your own keto yogurt using a keto yogurt recipe with ingredients like coconut milk and yogurt cultures. This way, you have full control over the ingredients and can customize it to your taste.

Final Thoughts

We hope that this article has provided you with all the info you need to include some delicious yogurt in your keto diet journey. It’s best to also consult a doctor before consuming high-fat products on a regular basis. For more resources and tips on how you can lead a more active and healthy lifestyle, check out the JustFit app!