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Are you craving yogurt but unsure which ones are safe to eat on the ketogenic diet? Fret not; use our list of the best keto yogurt alternatives as a reference. Here, we will mention the top delicious low-carb yogurts you can eat on a ketogenic diet, so consider your cravings satisfied. With these keto-friendly options, you will get your favorite yogurt’s flavor and health benefits without the high carb count.
Yogurt, with its high protein content, probiotics, and minerals, is an excellent supplement to any healthy diet. However, when it comes to consuming yogurt on the keto diet, you must be careful since most standard yogurts are heavy in carbohydrates and added sugar. Every alternative on this list has less than 10 net carbohydrates per serving and has something for everyone. If you are craving plain yogurt, Greek-style yogurt, or plant-based yogurt, you have come to the right place.
(Recommended: 10 Best Yogurt Makers – Tested by Our Team)
Buying Tips For Choosing A Keto Yogurt
- A ketogenic diet consists of high fat, low carb, and protein levels. So, choose unsweetened variants produced with full-fat milk while looking for the ultimate keto yogurt.
- We suggest opting for yogurt that has 70-80% of its calories from fat, 15-30% of its calories from protein, and 0-10% from carbs.
- The best recommendation is to go with the whole, unflavored greek yogurt like Two Good Plain Greek Yogurt. This is because greek yogurt rarely includes milk powder or other ingredients other than low-fat or nonfat counterparts.
- Choose yogurts with active cultures and maintain minimal serving sizes, e.g., the Ratio Keto Yogurt.
- Use your macro goals to pick the best keto yogurt. For instance, cater the yogurt to your protein and fat intake. It is recommended to keep the yogurt plain because sweetened materials contain fructose, increasing carbohydrate levels. If you still intend to add fruit to keto yogurt, it is suggested to go for berries such as raspberries, blackberries, and strawberries due to their low-carb nature.
- If you are looking for a keto low-carb yogurt sweetener, it is recommended to use stevia, which is an ideal sugar substitute produced from the leaves of a plant and is, therefore, healthy.
Our Top Picks For Keto Yogurts
- Two Good Plain Greek Yogurt
- Kite Hill Plain Unsweetened Almond Milk Yogurt
- Fage Total 5% Milkfat Yogurt
- Ratio Keto-friendly Yogurt
- Chobani Zero Sugar Keto Yogurt
- Yoplait’s YQ Keto Yogurt
- Forager Organic Probiotic CashewMilk Yogurt
- Siggi’s Simple Ingredient Skyr
- Oikos Triple Zero Blended Greek Yogurt
- Old Chatham Creamery Original Yogurt
10 Best Keto Yogurts You Can Buy in 2023
Two Good Plain Greek Yogurt
This Greek low-fat yogurt is anything but basic. Two Good Plain Greek Yogurt is known for its thick consistency and overall taste. With 2 grams sugar per 5.3oz, Two Good Plain Yogurt is a delectably creamy ingredient for many of your favorite Greek Yogurt Recipes. You will even enjoy eating this yogurt on its own without any need for flavor or additional sweetness.
Two Good Plain Yogurt is prepared with cultured reduced-fat milk, so keep that in mind if you’re counting calories. This rich and creamy Greek yogurt is also an outstanding source of protein. Per 5.3Oz Serving, your body gets 12 grams of Protein.
What makes Two Good greek yogurts an ultimate keto snack is that it offers only 3 net carbohydrates per cup and is separately packed, so you don’t have to concern yourself about portion amounts. The Two Good Plain Keto Yogurt gets its name from the fact that each cup of their yogurt has just 2 grams of sugar at the most. That’s 80% less than the average flavored greek yogurt you can buy!
These greek yogurt cups have zero artificial sweeteners such as aspartame, sucralose, or acesulfame-k. There is no aftertaste; however, it does leave a little chalky feeling on the tongue. If you prefer the tart flavor, Two Good Greek Yogurt also comes in raspberry, strawberry, peach, and vanilla variants.
Even the flavored variants of Two Good Greek Yogurt are sweetened with monk fruit sweeteners and natural stevia, giving them the same flavor as that of non-keto yogurt without the need for extra sugar. The only downside of Two Good Plain Yogurt is its super low-fat levels. To increase your daily fat intake, you can add MCT oil or avocado oil to the Two Good Greek Yogurt.
Kite Hill Plain Unsweetened Almond Milk Yogurt
Although Kite Hill Plain Yogurt is famous as one of the Best dairy-free Yogurts, it also fulfills the purpose of being a keto-friendly yogurt. If you avoid dairy products while on a ketogenic diet, you will not find a better product than Kite Hill Plain Unsweetened Almond Milk Yogurt.
This will prove you wrong if you never imagined finding a keto vegan yogurt. Kite Hill makes a plant-based almond milk yogurt that is keto and vegan friendly. It does not just end there. Kite Hill Unsweetened Almond Milk Yogurt is gluten-free, non-GMO, and soy-free.
According to Kite Hill, no artificial sweeteners or unnatural preservatives have been used to manufacture this unsweetened plain yogurt. Available in two sizes of 16oz and 32 oz, this almond milk keto yogurt contains just 6 net carbohydrates per serving. It’s also one of the highest fat keto yogurt options, with 10 grams of fat per serving, making it ideal for controlling your macros.
This Non-Dairy Kite Hill Almond Milk Yogurt also has flavored variants of Peach, Key Lime, Blueberry, and Vanilla. Both of these are unsweetened versions and possess the same nutrients per serving. Whether you plan on fluffing up your waffles, making marinara sauce, alfredo sauce, or simply making fillings for stuffed vegetables, this creamy Kite Hill Plain Yogurt has got you covered.
In addition to flavored variants, you may acquire Kite Hill Plain Unsweetened Protein Yogurt if you want another vegan keto yogurt option but with additional protein. It has 7 net carbohydrates with a gram of extra sugar.
Initially, the yogurt has a watery appearance, but if you mix the yogurt well, you can remove the separation and obtain a thick desirable mixture.
Fage Total 5% Milkfat Yogurt
The Yogurts of Fage brand are praised for being the creamiest and most flavorful. Although Fage Total 5% Plain Greek Yogurt contains the most carbs of any yogurt on our list, it is still much lower than the majority of yogurts on the market.
On the other hand, Fage Plain 5% Greek Yoghurt is rich in protein. Per 200 grams of quantity, it has 18 g of protein, earning it the title of having the highest protein. This also makes it an ideal keto component for high-protein smoothies and drinks.
When you require low-carb plain greek yogurt with high protein content, whether for savory dishes or just because you like to handle the added sweetness and flavorings yourself, this 5% greek yogurt from Fage is the best keto yogurt you can obtain.
This plain yogurt is created with the simplest ingredients for the purest yogurt flavor. Manufactured with only skim milk, probiotic yogurt cultures, and cream, a Fage Total of 5% is available in three packaging options: 5.3 oz, 16 oz, and 32 oz.
If you’re searching for a product with lower milk fat, Fage also manufactures 0% and 2% fat variants of this low-fat greek yogurt; however, we recommend this 5% greek yogurt for superior macros.
Ratio Keto-friendly Yogurt
If you are a true follower of a ketogenic diet, it is surprising not to have heard of the Ratio Yogurt. Having the prestige of being one of the few brands that advertises itself as a genuinely keto-friendly yogurt, Ratio keto yogurt is one of the most well-known low-carb yogurt alternatives available on the market.
Perhaps the best aspect of this Ratio Keto Yogurt is its macros. While with Two Good Plain Greek Yogurt, you get 3 net carbohydrates, on the other hand, your carbs intake with Ratio Keto Yogurt will be even lower.
Ratio Keto-friendly Yogurt has earned its place on the list of the best keto yogurts. With only 2 net carbohydrates, 15 grams of fat, and 15 grams of protein, the Ratio Yogurt has the finest macros out of all the keto-friendly yogurt alternatives on the list.
Another benefit of choosing Ratio Keto Yogurt is the substantial fat content which may help keep you satiated for longer than other low-carb yogurts.
The varieties you get with the Ratio Keto Yogurt are unmatched. Ratio Keto Yogurt is available in five exquisite flavors: black cherry, vanilla, mango, coconut, and strawberry. While the strawberry Ratio Keto Yogurt is too sweet, the Vanilla Ratio Keto Yogurt has a huge fan base, and you should try it. Overall, all of the flavors have a silky smooth texture.
However, one important thing to remember is that these Ratio Keto Yogurts are sweetened with a slight addition of sucralose. Therefore, although Ratio Yogurts are advertised as 100% keto-friendly, the use of artificial sweeter in keto products violates the clean keto diet.
If you are lenient with the artificial sweetening aspect of the keto yogurt you are looking for, then there is no issue in opting for Ratio Keto Yogurt. However, if this is something you intend to avoid, then options like Two Good Plain Yogurt with zero artificial sweetening will be ideal for you.
Chobani Zero Sugar Keto Yogurt
Launched recently, one of the first completely sugar-free yogurts ever manufactured. It’s the ideal addition to one’s morning breakfast routine and a fantastic supplement to keto recipes that ask for yogurt. This low-carb yogurt comes in a variety of flavors to satisfy any need!
If you like Chobani Greek Yogurt, you’ll adore this keto-friendly zero sugar version with Chobani’s most popular flavors. Chobani Plain Greek Yogurt is made from fresh milk from farms, making it a high-protein source. This low-fat whole milk and keto-friendly yogurt have a creamy texture that makes it ideal for smoothies.
This zero sugar, low-carb yogurt, like the standard Chobani greek yogurt, is non-GMO and free of artificial additives. Each cup has 5 net carbohydrates and is available in a wide range of delectable flavors.
Chobani Zero Sugar Keto Yogurt is available in vanilla, blueberry, strawberry, and mixed berry. What we like about Chobani Yogurts is the inclusion of special flavors like coconut vanilla, milk, and cookies. Another unique aspect of Chobani Zero Sugar Yogurt is that it contains only 60 units of Calories. This is admirable because there are not many keto-friendly yogurts under 70 calories.
Sweetened with only natural sweeteners, Chobani Zero Sugar Yogurt is a full-flavor and lactose-free product. Available in three packaging forms, including cup-size, large-size tub, and multipack, Chobani Zero Sugar Yogurt can easily be found in stores. The only downside of Chobani Zero Sugar Yogurt is that it is pricier than other keto-friendly yogurt alternatives.
Yoplait’s YQ Plain Yogurt
Yoplait’s YQ Yogurt is a rare but essential addition to the list of best keto yogurts. YQ is an unflavored yogurt manufactured with only milk and probiotic cultures; if you want keto yogurt with high protein levels, this is the perfect yogurt.
What makes it a great low-carb keto yogurt alternative is that it contains no extra sugars, and only 1g of sugar found naturally occurs. To add more to that, all variants of this YQ Yogurt by Yoplait are gluten-free and 99% devoid of lactose.
The aspect that makes YQ Plain Keto Yogurt special is that this product is ultra-filtered to eliminate practically all carbohydrates. The only nutrient YQ Keto Yogurt is high in is protein. With 17g of protein, your intake is of only 2g of carbohydrates? YQ is ideal for keeping macros in check and remaining in ketosis with numbers like that.
While Yoplait’s YQ Yogurt does have several varieties, their plain yogurt is the only one that is keto-friendly. The flavored versions include Blueberry YQ Yogurt, Lime YQ Yogurt, Coconut, Strawberry & Vanilla. What differentiates the variants from the plain YQ Yogurt is the amount of sugar present, which can get as high as 9g.
The only problem with Yoplait’s YQ Yogurt is getting your hands on it. We searched numerous local stores but were unable to find it. This lack of availability also means it runs out of stock online immediately. Take advantage of it if you are lucky enough to come across one.
Forager Organic Probiotic CashewMilk Yogurt
Famous for its strict standards and organic, sustainable, and organically farmed sources, Forager products are reliable and approved. The Unsweetened Plain Cashewmilk Yogurt is their most dynamic dairy-free Cashewmilk Yogurt.
The factor that helped Forager CashewMilk Yogurt in earning its current popularity is the ingredients. With basic constituents, Forager has kept this yogurt entirely organic. There is no zero added sugar and flavors.
Forager Organic Yogurt can be eaten on its own or as a vegan substitute for yogurt in your favorite recipes. It is available in 5.3 oz single-serve packages and 24oz multi-serve containers.
Every serving of their rich and creamy Cashewmilk Yogurt contains 1 billion live productive probiotic CFUs. For everyday eating and cooking, you can try Forager’s Unsweetened Plain Cashewmilk yogurt or one of their fruity flavors, including strawberry, blueberry, peach, and vanilla bean. In any case, they’re high in plant-based nutrients and probiotics.
Along with being natural and organic, Frager also has excellent nutrient contents. Per serving, you get a total of only 1 gram of sugar, 7 grams of fat, and 9 grams of carbohydrate. Try Forager’s Cashewmilk yogurt for a dairy-free option. You won’t get nearly the same or more protein as you would from whole milk yogurts, but it will still provide you with that creamy texture and nutrient fix we all require when following a keto diet.
Siggi’s Simple Ingredient Skyr
Skyr yogurt has been an integral part of Icelandic cuisine. Siggi’s Skyr is distinguished from regular and other greek yogurts by its high protein level, although it falls short of YQ Yogurt.
With 14 g of protein and 4 net carbohydrates per serving, this low-carb Siggi’s skyr Yogurt has a thick and creamy texture. Made with the simplest natural ingredients, Siggi’s Keto Yogurt is available in low sugar variants, nonfat yogurt, whole milk yogurt, and low-fat yogurt.
The most popular keto Skyr version is the triple cream Siggi’s Yogurt, which is simply the plain Sky yogurt mixed up with whipped cream with an additional layer of fruit that creates a rich and satisfying flavor that is not only delicious but also healthy.
Available in packs of four individual cups, Siggi’s Skyr Keto Yogurt comes in vanilla and strawberry flavors. The lower-sugar Siggi’s Skyr Yogurt variant has the lowest calorie count. While the Plain Sky Yogurt has no added sugar, the flavored varieties contain no artificial sweetening. The 8 to 11 grams of sugar in the Skyr Yogurt is only from completely natural sweeteners like cane sugar or agave.
Another praiseworthy aspect of this product is that Skyr is generally fat-free, but an old custom is to add a touch of cream when a stronger flavor is required. This delicious cream variant is known as rjóma-skyr, or simply “skyr with cream.”
Oikos Triple Zero Blended Greek Yogurt
Are you following a ketogenic diet but have reached your fat limit? If yes, then Oikos Triple Zero Blended Greek Yogurt is the keto-friendly product you should be trying.
Oikos Triple Zero yogurt would be ideal because it has zero grams of added sugar, zero artificial sweeteners, and zero percent fat. This is how this zero-fat keto-friendly yogurt gets its name, making it an ideal keto-greek yogurt snack if you’ve surpassed your daily fat limit.
Another aspect that makes Oikos Triple Zero Blended Greek Yogurt worth buying is its protein-rich contents. Like Yoplait’s YQ Yogurt, Oikos Greek Yogurt also boasts 15 g of protein. Each serving has a total of 7 net carbohydrates. High protein, high carbs, and low fat make it ideal for a nutritious breakfast or post-workout snack.
This keto-friendly Oikos yogurt is available in vanilla, mixed berry, strawberry, and peach flavors, all of which are naturally flavored and sweetened. Every 5.3oz cup of Oikos Greek Plain & Flavored Yogurt has 30% of the daily protein intake.
With Oikos Triple Zero Greek Yogurt, you get less of what you don’t want and more of what you do. Another great thing about Oikos is that you get multiple packaging options: whether you want a 5.3 oz pack, 4 pack, 6 pack, 12 pack, or even an 18 pack size, Oikos has got you covered. Moreover, you can also get Oikos Pro Yogurt with Ultra-filtered Yogurt-Cultured Milk that comes with 20 g of proteins!
The only sweetening this yogurt contains is that of stevia. With this smooth and creamy yogurt, you can achieve 1/3 of your protein goal of the day. If you are not a fan of stevia, you can go for the Plain Oikos Greek Yogurt and add your desired fruit. The plain variant of Oikos Yogurt is stevia-free with zero fat, low carbs, no added sugar, and low calories.
Overall, if you are looking for a Greek Yogurt with a good amount of protein that you can have for breakfast daily to kickstart your day, then Oikos Triple Zero blended Yogurt would be an appropriate choice.
Old Chatham Creamery Original Yogurt
Old Chatham has come to your rescue if you avoid artificial keto yogurts. Old Chatham is known for manufacturing products with all-natural, licensed, non-GMO cow, goat, and sheep milk and meticulous attention to detail.
For those on a ketogenic diet, what’s better than a fully natural sheep yogurt? Old Chatham Creamery’s keto yogurt is made with full-fat sheep’s milk and live yogurt cultures, giving rise to the creamiest low-carb yogurt you may come across.
While Old Chatham Keto-Friendly Yogurt is a healthy alternative, it is rich in all nutrients. In one small serving of this sheep yogurt, you get 8 grams of protein and 10 grams of fat and 8 grams of carbohydrates.
This all-natural yogurt has the highest carb count on this list. However, keep in mind that compared to the majority of yogurts in the market, 8 carbs is not that big of a deal. Plus, whether you compare it with keto diet yogurts or others, it tastes as delicious and creamy as any other full-fat Greek yogurt on the market.
The Bottom Line
These keto-friendly yogurts are ideal for breakfast, snacking, or incorporating into smoothies and desserts. They’re an excellent addition to the ketogenic diet, not only because they’re low in carbs but also because of their numerous health advantages. They promote gut health, provide essential nutrients, and even suppress appetite – all while tasting delicious.
Look for Keto yogurts that are low in carbs, high in protein, and high in fat. In general, yogurts with low carbohydrates will be plain, unflavored yogurt variants. When fruit and other flavors are added to yogurt, the net amount of sugars and carbohydrates increases. Remember that a sharp rise in blood sugar can knock you out of ketosis!