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Is greek yogurt keto?

flat lay photography of two bowls of fruit and vegetable salad

Greek yogurt has gained popularity in recent years due to its creamy texture, tangy taste, and numerous health benefits. It is often touted as a nutritious and protein-packed snack, making it a popular choice for those following the ketogenic diet. However, when it comes to determining whether Greek yogurt is keto-friendly, there are a few factors to consider.

Carbohydrate Content

One of the primary considerations when following a ketogenic diet is the carbohydrate content of the food you consume. The goal of the keto diet is to enter a state of ketosis, where your body burns fat for fuel instead of carbohydrates. To achieve this, it is crucial to limit your carbohydrate intake to a very low level.

Greek yogurt typically contains fewer carbohydrates than regular yogurt due to the straining process, which removes much of the liquid whey. However, the carbohydrate content can still vary depending on the brand and type of Greek yogurt. On average, a 6-ounce (170-gram) serving of plain Greek yogurt contains about 6 grams of carbohydrates.

Fat Content

Another important aspect of the ketogenic diet is consuming an adequate amount of healthy fats. Since the keto diet is high in fat, it is essential to choose Greek yogurt with a higher fat content to meet your macronutrient needs.

Full-fat Greek yogurt is an excellent option for those following a keto diet as it contains more fat and fewer carbohydrates compared to low-fat or non-fat varieties. A 6-ounce (170-gram) serving of full-fat Greek yogurt typically contains around 10 grams of fat.

Protein Content

Protein is an essential macronutrient that plays a crucial role in various bodily functions. Greek yogurt is known for its high protein content, making it a popular choice among fitness enthusiasts and those looking to build muscle.

A 6-ounce (170-gram) serving of Greek yogurt can provide around 15-20 grams of protein, depending on the brand and type. This protein content can help keep you feeling full and satisfied, making Greek yogurt a great option for those following a ketogenic diet.

Calcium and Probiotics

In addition to its macronutrient profile, Greek yogurt also offers several other health benefits. It is an excellent source of calcium, which is essential for maintaining strong bones and teeth. A 6-ounce (170-gram) serving of Greek yogurt can provide around 20% of the recommended daily intake of calcium.

Furthermore, Greek yogurt contains probiotics, which are beneficial bacteria that support gut health. These probiotics can help improve digestion, boost the immune system, and promote overall well-being.

Flavored Greek Yogurt

While plain Greek yogurt is a keto-friendly option, flavored varieties may contain added sugars and artificial ingredients that can increase the carbohydrate content. It is essential to read the nutrition label carefully and choose plain Greek yogurt or opt for flavored options sweetened with natural sweeteners like stevia or monk fruit.


Greek yogurt can be a suitable choice for those following a ketogenic diet due to its low carbohydrate content, high fat and protein content, and additional health benefits. However, it is crucial to choose full-fat, plain Greek yogurt or flavored options with natural sweeteners to ensure it aligns with the principles of the keto diet. Incorporating Greek yogurt into your keto meal plan can provide a delicious and nutritious addition to your diet.