Keto Yogurt: The 6 Best Low Carb Yogurt Brands (2023)

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Yogurt may provide numerous health benefits stemming from its probiotics, protein, calcium, and healthy fats. However, yogurt also contains carbohydrates. This all begs the question, is yogurt keto? And, even better, is there such a thing as keto yogurt?

Luckily, there are actually keto-friendly yogurt options hitting store shelves recently.

In this article, we examine yogurt's role in keto and review some of the best low-carb yogurt brands out there.

Yogurt on Keto?

Keto is a high-fat, low-carb, and moderate-protein diet. So when people ask if they can have yogurt on keto, they usually ask if yogurt has keto-friendly macronutrient ratios.

Beware!Most supposedly keto-friendly yogurt manufacturers advertise their products as low-carb. But that can be misleading. Many low-carb, "keto-friendly" yogurts are extremely high in protein but low in fat.

Too much protein is a problem because your body converts excess protein into blood sugar (glucose) in a process called gluconeogenesis. This can throw your body off courseKetosis.

Keto macronutrient ratios

The standard keto macronutrient ratio for beginners is:

• 80% calories from fat
• 15% calories from protein
• 5% calories from carbohydrates

For most people, this means consumptionless than 25 grams of carbohydrates per day.

If you're aiming for 2,000 intake per day, a keto macronutrient breakdown is as follows:

• 178 grams of fat
• 75 grams of protein
• 25 grams of carbohydrates

Gram for gram it works roughly2.5:1 fat to protein ratio.

However, once you have achieved sustained ketosis for a few weeks, a moderate increase is possiblecarbohydrateswithout interfering with your body's ability to produce ketones.

A 2004 study of 50 women found that after two weeks on a ketogenic diet, most participants were able to increase the carbs they consumed from the initial 20 grams to 40 to 60 grams per day and still remain in ketosis .2

Your exact upper carb limit depends on your weight, activity level, and unique metabolism.

Carbs in yogurt on keto

Yoghurt is made from milk in combination with an active culture, i. H. beneficial bacteria/probiotics. Although these bacteria feed on most of the carbohydrates (lactose) in milk, they still leave some carbohydrates behind.

The amount of carbohydrates in yogurt depends on three key factors:

• The original fat content of the milk (0%-17%)
• How much of the remaining lactose was sifted out of the yogurt
• When more carbs were added back in the form of sweeteners, fruits, and gum thickeners

For example, low-fat yogurts are fortified and thickened with sugar and gum. While Greek yogurt and Icelandic skyr contain most of the carbs and liquid, the protein content is increased.

How many carbs in yogurt?

The chart below shows how many carbs you're consuming in popular fat-free, low-fat, Greek, and keto yogurt options

Carbs in Keto-Friendly Yogurt

High carb and high protein yogurts

When you look at the carbs in different yogurts along with their fat and protein ratio, it becomes clear that some yogurts are actually "keto-friendly," at least as casual keto snacks. While a few select brands can fly the flag of being a true keto yogurt.

What is keto yogurt?

For a yogurt to be “keto yogurt,” it must be acceptable as an all-around excellent addition to a ketogenic diet. This means it does not need to be combined with other fats or restricted in its intake to provide an optimal ketogenic macronutrient ratio.

It's important to note that not all low-carb yogurts are truly keto-friendly, even if they advertise so.

Peak brand yogurt with 17% milkfat has 38.4 grams of fat per serving and a moderate 12.8 grams of protein. It's the only yogurt we've found that's actually a "keto yogurt."

With a 3:1 fat-to-protein ratio and only 6.4 grams of net carbs, it's an excellent all-round addition to a well-formulated oneketogenic diet.

When choosing a keto yogurt, always look at the ingredient list. Brands with fewer ingredients offer a less processed product, one without industrial sweeteners and oils.

Remember, fresh yogurt is simply milk and natural cultures. Everything else is an attempt to reduce your costs, to stimulatecarbohydrate addictionor extend shelf life.

What about Greek yogurt?

Plain full-fat Greek yogurt (5% or more) can occasionally be enjoyed as yogurtKeto Diet Foods.

With a fat-to-protein ratio of almost 1:2, Greek yogurt provides an abundance of protein on its own.

To make Greek yogurt more keto-friendly, add a few tablespoons of olive oil to boost the fat content while reaping the benefits of protein, B vitamins, and probiotics.

Benefits of eating yogurt on keto

Consuming unprocessed, full-fat, low-carb, keto-friendly yogurt can provide numerous health benefits, including:

• Healthy fats and proteins for satiety and weight loss
• Probiotics for gut health
• Reduced inflammation

Healthy Fats and Proteins in Keto Yogurt

When it comes toKeto, fat is key. Most full-fat and triple cream yogurts provide a highly filling combination of fat and protein.

Yogurt has been shown to help reduce appetite and promote a feeling of satiety, which contributes to weight loss.4 5

The satiating power of full-fat yoghurt andcottage cheesemakes it an excellent part of manyintermittent fasting plans, and for people who combineIntermittent fasting and keto

Keto yogurt may reduce the risk of heart disease and obesity

A review of 16 studies found that eating high-fat dairy products like butter may reduce the risk of obesity.[10]

A large study reported that men and women aged 45 to 75 who regularly consume milk fat may have a lower risk of heart attack.[11]

Keto yogurt probiotics for gut health

The active cultures in keto yogurt are also known as probiotics when viewed in the context of our microbiomes — the trillion-strong ecosystem of microorganisms that live in our gut.

Studies show that probiotics play a crucial role in all of our physiological functions, including7 8 9 10:

• Production of neurotransmitters that regulate mood
• Balance hormones critical to reproductive health and a robust metabolism
• Immune responses that help you fight off viruses while regulating inflammation throughout the body

Studies show that a ketogenic diet can have transformative positive effects on our microbiome. Supporting these effects with probiotics from keto yogurt can enhance these effects.

Reduced inflammation

A 2020 study published incellfound that keto's effects on gut health resulted in a reduction in inflammation. In fact, the effect was so powerful that researchers suggested a ketogenic diet as a therapyAutoimmune diseases of the gut.[50]

Other studies found that ketogenic diets resulted in beneficial microbiome changes that reduced symptoms of multiple sclerosis and epilepsy.[51] [52]

The probiotics in keto yogurt can support keto's ability to beneficially reset the microbiome in the short term while populating it with healthy organisms that keep it balanced over the long term.

Top 6 Low Carb Yogurt Brands

After researching the ingredients and nutrients from over a dozen yogurt brands, we've narrowed down the list of the best low-carb yogurt brands to the top 5. Here they are fine.

1.Peak „Tripple Cream“ Joghurt

Advantages:Peak „Triple Cream“ Joghurtpacks a lot of healthyfettand just the right amount of protein, with minimal carbs for yogurt. It also uses organic milk and cream, a big plus!

Disadvantages:We could do without milk protein concentrate and pectin, which is actually a carbohydrate from fruit. But none of the additives appear to be present in high enough amounts to significantly alter the nutrient content.

Ingredients:

• organic milk
• Bio-Cream
• milk protein concentrate
• Pectin
• cultures live

2. Alexander Farms Organic A2 „Double Cream Top“ Naturjoghurt

Advantages: Alexander farmsis the only keto-friendly yogurt on the list made with A2 dairy. It's also one of the purest yogurts with only 3 ingredients: organic milk, organic cream and live cultures.

The A2 in the title refers to an alternative milk protein. Most milk from cows contains A1 proteins. People look for A2 dairy products because the digested A1 proteins break down into beta-casomorphin 7. This compound has been linked to cardiovascular and autoimmune diseases.[36] [37] [38]A2 milk protein is found in all goat, sheep, and buffalo milk, even if it's not labeled A2.

Disadvantages:Has quite a lot of carbohydrates. Consuming a full cup of Alexander Farms yogurt can provide more than half of a daily carb limit of 25g. So enjoy in moderation.

Ingredients:

• organic milk
• Bio-Cream
• cultures live

3. Cocojune Bio-Coconut Joghurt

Advantages:Cocojuneoffers the second highest fat per serving and the highest fat-to-protein ratio of any of our keto yogurts on the list at 9:1. It also offers a very "clean" ingredient list for a non-dairy yogurt option.

Disadvantages:The presence of cassava root means 12 grams of carbs per 1 cup, making Cocojune a keto-friendly yogurt that should only be enjoyed in moderation.

Ingredients:

• organic coconuts
• spring water
• organic cassava root
• 5 high quality probiotic cultures

4. Fage 5% Greek yogurt

Advantages:Fage Greek yoghurt 5%Offers relative low carbs at just 7.5 grams per cup, or 3 grams per 100-gram serving. And the ingredient list is as pure as it comes.

Disadvantages:A fat-to-protein ratio of almost 1:2 means this yogurt is best enjoyed as part of a higher-fat, lower-protein recipe or meal plan.

Ingredients:

• Class A pasteurized milk
• Creme
• Live active yoghurt cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)

5. :Keto-Friendly Vanilla Ratio

Advantages:The only low-carb yogurt brand to say "keto-friendly" on the label,:Relationshipbacks up their claim by offering a meager 3.25 grams of carbs per 245-gram (1-cup) serving.

Disadvantages:The relatively extensive list of ingredients raises some serious questions: Non-fat milk, pasteurized milk, milk fat, and avocado oil make for a highly processed product. Avocado oil is probably a cost-cutting supplement—milk fat is expensive. Avocado is a highly processed industrial oil, but at least it's comparatively low in flammable PUFAs at just 10%.

The biggest red flag here is the fact that :ratio calls this stuff "vanilla milk snack", which means it doesn't legally meet the requirements of a real yogurt.

Ingredients:

• Pasteurized ultra-filtered non-fat milk
• Pasteurized milk
• Milchfett
• Avocadoöl
• natural taste
• Salt
• Sucralose
• The culture

6. Siggi’s 10% Milchfett Vanille „Tripple Cream Icelandic Strained Yogurt“

Advantages:Offers one of the highest levels of fat at 21.5 grams per cup (245 g), with moderate protein levels of 19 grams for a decent 1.1:1 fat-to-protein ratio.

Disadvantages:Pretty high in carbs thanks to added agave syrup. Siggi's triple cream yoghurt should only be enjoyed in small quantities or enriched with cream. We wish they offered a plain "triple cream" option, but for now, they're all flavored and sweetened.

Ingredients:

• Pasteurized whole milk
• Pasteurized cream
• Bio-Agave nectar
• Bourbon-Vanilla aus Madagaskar
• fruit pectin
• Living active cultures

Alternatives to high-fat, low-carb dairy?

As you can see, all yogurts contain carbs, and true keto yogurts aren't easy to come by.

However, there are some high-fat, low-carb dairy products that aren't technically yogurt but still provide the fat-soluble vitamins of full-fat dairy along with probiotics. These include:

• Creme Fraiche: A milder, more refined French version of sour cream. Creme Fraiche offers 42 grams of fat, 2.4 grams of protein, and just 2.4 grams of carbohydrates per 100-gram serving.
• Labneh: a cultured and strained Middle Eastern cheese, similar to Greek yogurt. Per 100 grams, Labneh offers 22g of fat, 15g of protein and only 3g of carbohydrates.
• Cultured Sour Cream: provides 19 grams of fat, 2 grams of protein, and 5 grams of carbohydrates per 100g serving.

Keto Yogurt: The Snack

Most yogurts, even high-fat ones, contain some carbohydrates. As such, most yogurts, even keto-friendly varieties, should be consumed in moderation.

Keto yogurt really does exist, but it's rare. And some versions that claim to be keto-friendly achieve their low-carb status by replacing dairy ingredients with processed vegetable oils.

Full-fat Greek yogurt and double cream specialty yogurt may be keto-friendly, but are best enjoyed in smaller amounts or incorporated into a well-formulated ketogenic meal plan.

The best low-carb keto yogurt we've found is Peak brand yogurt with 17% triple cream. But it's a small brand and relatively hard to find. Keto yo

To meet the fat intake requirements of keto while avoiding processed ingredients while still reaping the benefits of probiotics, we recommend substituting creme fraiche for yogurt.