Yes, you can eat Greek yogurt on a keto diet, but it’s important to choose the right type and watch your portions[5]. Full-fat Greek yogurt is typically the preferred option because it’s higher in fat, lower in carbohydrates, and supplies a good amount of protein, aligning well with keto macronutrient goals[5].
A standard 3/4 cup serving of full-fat Greek yogurt (such as Fage 5%) provides about 5g of carbs, 9g of fat, and 15g of protein, making it a strong choice for those on keto who want to meet their protein and fat targets[5]. However, you must consume it in moderation and include it within your daily carb allowance to stay in ketosis.
Nutrition varies by brand and type. For example, nonfat plain Greek yogurt has approximately 6g net carbs and 0.7g fat per 6-ounce serving, which is still relatively low in carbs but much lower in fat—less optimal for keto, yet possible if it fits your macros[2]. Full-fat versions (5% milkfat) typically offer a more favorable fat-to-carb ratio[5].
Some keto experts and resources recommend being cautious with dairy like Greek yogurt, especially if you are lactose intolerant or sensitive to dairy proteins. In such cases, or if you are struggling to stay within your carb limits, you might want to avoid Greek yogurt entirely[3].
Key tips:
- Choose plain, full-fat Greek yogurt (5% or higher milkfat) for best alignment with keto principles[5].
- Avoid added sugars and flavored varieties, as these typically contain much higher carbs[4].
- Track your serving size to avoid exceeding your daily carb goals.
- Homemade and traditional Greek-style yogurts tend to have fewer carbs, especially if live cultures have had time to convert lactose[4].
- If in doubt, monitor your ketone levels after consuming Greek yogurt to ensure you’re maintaining ketosis[4].
While opinions vary, most keto resources agree that full-fat Greek yogurt can fit into a keto diet plan when consumed mindfully and in moderation[5][4][7].
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