This guide will help you find the best yogurt brands for keto diet. Most of the brands only contain 2 net carbs per 1 cup serving and we have classified each one depending on your specific needs.
Here is the list of low-carb keto-friendly yogurts you can enjoy:
- Best Overall: Kite Hill Unsweetened Yogurt
- Best Overall Runner-Up: YQ Plain Yogurt
- Best Greek Yogurt: Two Good Greek Yogurt
- Best Grass-Fed: Deca & Otto Greek Yogurt
- Best Tasting: Chobani Non-Fat Greek Yogurt
Top Rated Yogurt Brands For Keto
Best Overall: Kite Hill Unsweetened Yogurt
- Lowest carb and sugar content among other products reviewed
- No artificial flavors and added sugar
- Dairy-free, lactose-free soy-free, gluten-free, non-GMO
- Can be consumed by people with lactose intolerance
- Available on Amazon Fresh
- Too tangy for some people, but can be improved by adding sweeteners
- Short storage time and must be eaten immediately
Calories: 140 | Fat: 11g | Net Carbs: 2g | Protein: 4g
This is the first almond-based yogurt I’ve tasted. I’ve also heard of other brands, but they’re not available on my local grocery store.
This has the lowest net carb and highest fat content among the other yogurts I will review later, so this is my top yogurt pick.
Kite Hill unsweetened yogurt is a great alternative for individuals with a history of lactose intolerance. I like my yogurt with a slightly toned-down tangy taste, and as what my friends have said, this hits the spot.
For consistency, it was unusually thin, almost glue-like, unlike other yogurts. It also comes in different flavors but make sure to pick the plain unsweetened for the best nutrition option.
Best Overall Runner-Up: YQ Yogurt (Plain)
- Only 2g net carbs per serving
- 99% Lactose-free so it’s safe to consume if you are lactose-intolerant
- Low sugar content, protein-rich, gluten-free
- Wide flavor variation: Vanilla, Strawberry, Peach, Coconut, Blueberry, Mango, Lime
- Cheaper compared to other brands
- Hard to find in local grocery
- May separate into whey and a transparent layer during long storage time, stirring it generously helps
Calories: 80 | Fat: 2g | Net Carbs: 2g | Protein: 1g
I’m impressed by how their brand name rhymes with IQ and then follow it up with “Smarter, not Sweeter” catchphrase.
I love brands who think out of the box like YQ. They claim to have 40% less sugar than the leading Greek yogurt, though I’m not sure which brand, so I’m heading to the nutritional facts to check.
Ingredients are made from Pasteurized Grade A ultra-filtered nonfat milk, and live cultures (L. bulgaricus, S. thermophilus). No additional preservatives added!
For single cup serving, it sure packs a lot of protein while keeping the sugar in check.
While I do recommend getting the plain for best nutritional benefits, you can try adding your own fresh berries or nuts or you can also try the flavored options of YQ.
Best Greek Yogurt: Two Good Greek Yogurt (Plain)
- Only 2g of net carbs per serving
- Good for dips and sauces
- Non-GMO
- No aspartame, sucralose, and acesulfame-k (bad type of sweeteners for Keto)
- Item
- It may be too sour for some people
- No actual berries in flavored variants
Calories: 80 | Fat: 2g | Net Carbs: 2g | Protein: 1g
Good Brand has really done it this time. Owing up to their pending patent for their proprietary yogurt recipe which lowers sugar content to a measly 2 grams, it’s really a game-changer for yogurt lovers out there.
I can’t tell you how much Two Good tastes so amazing in dips, especially in Tzatziki sauce. Even with the tapioca starch in the list of ingredients, it doesn’t cause insulin spikes.
The texture is very creamy and has a great neutral taste. I also like pairing it with slivered almonds for a nice crunchy taste. This is my next favorite yogurt next to Kite Hill yogurts, just because it doesn’t give that much fat content.
Best Grass-Fed: Deca & Otto Greek Yogurt (Plain)
- Made from grass-fed buffalo milk
- Variety of flavors to choose from: Strawberry, Blueberry, Mixed berries, Mango, Dulce de Leche, Honey
- Little fat content despite being made from buffalo milk
- High in net carbs (8g per serving) – consume in moderation
Calories: 80 | Fat: 8g | Net Carbs: 8g | Protein: 14g
Making it to the list is Deca and Otto’s Greek Yogurt, made with 100% Grass-Fed Water Buffalo Milk.
In keto, keeping everything organic, like grass-fed cattle, are your best bet for good nutrition. Proving that statement, they also won in the ACS Judging and Competition 2016 for the plain yogurt category.
Milk from Water Buffalos is also great for lactose-intolerant people because it has less lactose content compared to cow’s milk. Though this can still be consumed for its nutritional benefits, it’s still milk which is very high in carbs and should be considered as an occasional treat.
Aside from the plain Greek yogurt flavor, Dulce de leche is another crowd favorite due to its rich buffalo milk yogurt blend. It’s best paired low-carb shakes.
Best Tasting: Chobani Non-Fat Greek Yogurt (Plain)
- Quite cheap! Costs less than $1 per cup
- Non-GMO, no artificial preservatives
- Most people like the taste of this yogurt as seen on reviews
- No fat content
- High in carbs (6g per serving) – consume in moderation
Calories: 80 | Fat: 0g | Net Carbs: 6g | Protein: 15g
Chobani coming in with their Non-Fat Plain Greek Yogurt, claiming to be more for the balanced type of diets. Production involved triple straining of milk to make achieve the thick and creamy protein-dense snack.
Consistency wise, it’s not as thick as other yogurts and has the ‘authentic’ sugar taste, because it has no additives. If you’re lactose-intolerant, Chobani only has 5% lactose, making it safe to consume for you!
Like the Deca & Otto yogurt, I will consider Chobani as an occasional treat due to its high carb content and non-existing fat content. Though this may suit our fellow keto practitioners prioritizing protein in their diet.
A way around this would be keeping your fats up for the whole day and still have Chobani as a yogurt treat.
Frequently Asked Questions About Yogurt
Most yogurt brands are not keto-friendly due to high amounts of sugar from milk and fruits included in the yogurt. However, some unsweetened lactose-free yogurt brands such as Kite Hill and YQ are low in net carbs and can be considered as keto-friendly.
Yes, yogurt is a probiotic. All yogurts are supposed to be made with live active yogurt cultures by using a yogurt starter. Some common cultures used are S. Thermophilus, L. Acidophilus, Bifidus, L. Casei, and L. Bulgaricus. These cultures that make yogurt taste tangy.
Most yogurt brands are not low in carbs due to high amounts of sugar from milk and fruits included in the yogurt. However, lactose-free yogurt brands such as Kite Hill and YQ are low in net carbs and sugar.
No, most yogurt brands are not lactose-free since yogurt is usually made from milk. However, there are now plant-based yogurt brands such as Kite Hill and YQ which are lactose-free and can be consumed by lactose-intolerant individuals.
No, most brands are not vegan since yogurt is made from cow’s milk. However, there are now plant-based yogurt brands which are allowed on a vegan diet. One example is Kite Hill, a brand that uses almond milk instead of cow’s milk when making their yogurt.
Yes, most yogurt brands are considered as dairy since they are made from cow’s milk. However, there are now plant-based yogurt brands which can be considered as dairy-free. One example is Kite Hill, a brand that uses almond milk instead of cow’s milk when making their yogurt.
Yogurt has always been marketed as a healthy snack but most are ridden with additive sugar, so always check the nutrition labels to see if it fits your way of eating.
Yogurt in its pure form is gluten-free. However, additional sweeteners and flavorings added in commercial yogurts typically contain gluten so you have to read the labels to be sure. Yogurt brands like Kite Hill and Chobani are transparent with their production process are certified to be gluten-free.
Yes, yogurts can go bad just like all dairy products.
Yes, yogurt is high in protein since it is made from milk. However, Greek yogurt typically has higher amounts of protein than regular yogurt. Greek yogurt contains 15g of protein per 150g of serving while regular yogurt contains 12g of protein per 150g of serving.
Yes, yogurt is acidic since it has a pH level range of between 4 – 4.6. A pH level below 7 is considered acidic, a pH level of 7 is considered neutral, and a pH level between 7 and 14 are considered alkaline.
Yes, Greek yogurt contains dairy since it is usually made from cow’s milk. However, there are now plant-based yogurt brands which can be considered as dairy-free. One example is Kite Hill, a brand that uses almond milk instead of cow’s milk when making their yogurt.
Yes, yogurts that contain probiotics are good for people with acid reflux. A study from Scandinavian Journal of Gastroenterology shows that probiotic supplementation can lead to a decrease in acid reflux symptoms.
No, yogurt does not cause constipation. Most yogurt brands contain probiotics, a live bacteria that helps your stomach in digesting your food. So yogurt actually helps relieve or prevent constipation instead of causing them.
Yes, yogurt with live probiotics can help prevent ulcer. Fermented milk products such as kefir and yogurt contain ‘good bacteria’ that can restrain H. pylori – a bacteria that causes ulcer.
Yes, yogurt might cause gas if you are lactose-intolerant. This is true for all other milk products such as cheese, kefir, and milk itself. You can have lactose-free yogurts such as Kite Hill and YQ instead to prevent this problem.
No, pure yogurt does not contain fiber. However, commercially-available yogurts might contain fiber especially when mixed with fruits and/or wheat products.
Pregnant women usually require more calcium and protein to meet the demands of a growing fetus. Yogurt is one of the highest sources of both calcium and protein of all dairy products so it is definitely good for pregnant women.
Conclusion
So, to make it short, is yogurt allowed on the keto diet? Yes, just make the right choices! You may find some are high in fat and protein but always keep it low in carbs to maintain ketosis. Yogurts have immense benefits such as anti-inflammatory and gut protection.
I hope you found this article interesting and have made some good yogurt choices along the way! There will always be substitutes to keep this lifestyle fun and sustainable.
Don’t forget to share this keto yogurt guide to your friends!
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5374383/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/
- https://www.ncbi.nlm.nih.gov/pubmed/27332081
