The best keto yogurt is a low-carb yogurt that tastes great and keeps you in ketosis. Keto-friendly yogurts are low-carb, high protein, and high fat. In general, low-carb yogurt options will be non-flavored plain yogurt. The addition of fruit and additional flavors to yogurt typically raises the total amount of sugars and carbohydrates. Remember, a spike in blood sugar can kick you right out of ketosis!
Not only are the yogurts on our list low-carb and keto-friendly, but they also provide numerous health benefits. Besides being high in protein, calcium, and vitamins, yogurts contain live cultures and probiotics, which enhance gut microbiota. These microorganisms help to protect bones and prevent digestive issues. Pretty sweet, huh?
Enough culture chat. Let’s jump into the list of best keto yogurt!
1. Ratio Keto-Friendly Yogurt Vanilla
Ratio Keto-friendly yogurt is one of the top keto yogurt brands on our list due to its high protein and low carb count (2g net carbs). Ratio is also one of the few keto yogurt brands to offer various flavors with the same exact nutrition facts as labeled above. The keto-friendly yogurt flavor options include vanilla, strawberry, black cherry, mango, and coconut.
Ingredients: Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Milk Fat, Avocado Oil, Natural Flavor, Salt, Sucralose, Cultures (L. bulgaricus, S. thermophilus).
Nutrition Facts: Serving Size: 150g, Calories: 200, Total Fat: 15g, Total Carbohydrates: 2g, Total Sugars: 1g, Protein: 15g
Net Carbs: 2g net carbs
Learn More: Ratio Keto-Friendly Yogurt Vanilla
2. YQ by Yoplait Plain Yogurt
YQ by Yoplait is a plain yogurt made with simple ingredients–just milk and cultures. There are no added sugars and only 1g of naturally occurring sugar, making it an excellent low-carb yogurt option. Plus, it’s packed with protein! While they do offer several other flavors, their plain yogurt is the only keto-friendly option.
Ingredients: Pasteurized Grade A Ultra-Filtered Nonfat Milk, Pasteurized Grade A Milk, Yogurt Cultures (L. bulgaricus, S. thermophilus).
Nutrition Facts: Serving Size: 150g, Calories: 200, Total Fat: 15g, Total Carbohydrates: 2g, Total Sugars: 1g, Protein: 17g
Net Carbs: 2g net carbs
Learn More: YQ by Yoplait Plain Yogurt
3. Chobani Whole Milk Plain Greek Yogurt
Chobani whole milk unsweetened greek yogurt is the yogurt on our list with the simplest ingredient list. Notice how that wasn’t a plural ingredient. Made the old world way from just cultured milk, Chobani whole milk greek yogurt is thick, creamy, and full of protein and healthy fats.
Ingredients: Cultured Milk.
Nutrition Facts: Serving Size: ¾ Cup, Calories: 170, Total Fat: 15g, Total Carbohydrates: 2g, Total Sugars: 1g, Protein: 16g
Net Carbs: 2g net carbs
Learn More: Chobani Whole Milk Plain Greek Yogurt
4. Two Good Plain Greek Yogurt
Two Good Low Fat Greek Yogurt is anything but plain. It’s the perfect addition to your morning breakfast routine and a great addition to your keto recipes calling for yogurt. This thick and creamy Greek yogurt is made with cultured reduced-fat milk, so be sure to take note if you’re tracking your macros!
Ingredients: Cultured Reduced Fat Milk, Water, Less Than 1%: Tapioca Starch, Lemon Juice Concentrate, Gellan Gum, Vitamin D3, Active Yogurt Cultures L. bulgaricus & S. thermophilus.
Nutrition Facts: Serving Size: 150g, Calories: 80, Total Fat: 2g, Total Carbohydrates: 3g, Total Sugars: 2g, Protein: 12g
Net Carbs: 3g net carbs
Learn More: Two Good Plain Greek Yogurt
5. Fage Total 5% Plain Greek Yogurt
Fage Total 5% Plain Greek Yogurt has the highest amount of carbohydrates out of any yogurts on our list but is still much lower than most yogurts on the market. On the flip side, Fage plain greek yogurt packs a high protein content. At 18 grams of protein per 200 grams it takes the title for the yogurt on the list with the highest protein.
Ingredients: Grade A Pasteurized Milk and Cream, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei).
Nutrition Facts: Serving Size: 200g, Calories: 190, Total Fat: 10g, Total Carbohydrates: 6g, Total Sugars: 6g, Protein: 18g
Net Carbs: 6g net carbs
Learn More: Fage Total 5% Plain Greek
The Bottom Line
Sourcing low-carb yogurt that’s consumable on the keto diet is easy. Since all labels don’t call out net carbs, it’s beneficial to learn how to calculate net carbs on your own. Now you can walk up to the yogurt section of your local grocer and look at the regular yogurt, coconut milk yogurt, fullfat greek yogurt, lowfat greek yogurt, etc. and determine whether the yogurt fits into your diet.
Looking for more keto friendly snack options? We make plenty of handcrafted sugar-free keto-friendly beef jerky flavors!