Is Greek yogurt keto?
Keto in moderation 3.4 g net carbs per half a 170 g pot (85 g) — 17% of a 20 g keto day.
Short answer: In moderation. Half a 170 g pot (85 g) of greek yogurt: 3.4 g net carbs — 17% of a strict 20 g keto day — with 4.3 g fat and 7.7 g protein.
Log greek yogurt in KetoraFree. Weigh it once and Ketora remembers your portion.
Plain full-fat Greek yogurt can fit in a measured portion. Flavoured and fruit-on-the-bottom yogurts are sweetened and do not.
How greek yogurt fits a keto carb budget
On a 20 g day you could eat about 5.8 servings before reaching the limit — in practice greek yogurt will never be what pushes you over.
Worked example. 85 g of greek yogurt = 3.4 g total carbs − 0 g fibre = 3.4 g net carbs, 4.3 g fat, 7.7 g protein and 82 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per half a 170 g pot (85 g) |
|---|---|---|
| Calories | 97 kcal | 82 kcal |
| Fat | 5 g | 4.3 g |
| Protein | 9 g | 7.7 g |
| Total carbohydrate | 4 g | 3.4 g |
| Fibre | 0 g | 0 g |
| Net carbs | 4 g | 3.4 g |
Where the energy comes from:
How to eat greek yogurt on keto
- Stir in raspberries and seeds rather than buying fruit yogurt.
Keto recipes with greek yogurt
Compared with other dairy foods
Greek yogurt ranks #7 of 10 dairy foods in our database by net carbs per 100 g (lowest first). Full-fat, unsweetened dairy fits; milk sugar (lactose) is the thing to watch.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Eggs | 0.7 g | 0.7 g |
| Cheddar cheese | 1.3 g | 0.4 g |
| Mozzarella | 2.2 g | 0.6 g |
| Heavy cream | 2.8 g | 0.8 g |
| Parmesan cheese | 3.2 g | 0.3 g |
| Cottage cheese | 3.4 g | 3.8 g |
See all dairy foods ranked by net carbs →
Frequently asked questions
How many net carbs are in greek yogurt?
Greek yogurt has about 4 g of net carbs per 100 g (4 g total carbohydrate minus 0 g fibre), and about 3.4 g per half a 170 g pot (85 g).
Can you eat greek yogurt on keto?
In measured portions. One half a 170 g pot uses about 17% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.