Is Coconut Yogurt Keto?

Yogurt
Coconut Yogurt sticker illustration
KETO VERDICTMODERATE

Coconut yogurt can fit keto when unsweetened and portioned. Unsweetened varieties typically provide ~3–5g net carbs per 100g (sweetened versions are much higher). Choose full-fat, plain coconut yogurt for probiotics and creamy texture without sugar.

Coconut yogurt can fit keto when unsweetened and portioned. Unsweetened varieties typically provide ~3–5g net carbs per 100g (sweetened versions are much higher). Choose full-fat, plain coconut yogurt for probiotics and creamy texture without sugar.

  • Net carbs (100g)3.3g
  • Protein (100g)1.8g
  • Fat (100g)13.5g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.3g
Total Carbs
5g
Fiber
1.7g
Protein
1.8g
Fat
13.5g
Calories
135

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Unsweetened options keep net carbs modest (~3–5g/100g), workable with portion control
  • High fat supports satiety and keto macros (often coconut-milk based)
  • Contains MCT-rich fats that are readily oxidized for energy
  • Probiotics from live cultures can support gut health
  • Dairy-free—useful for lactose or casein sensitivity
  • Versatile base for bowls, sauces, and smoothies without added sugar

HEALTH BENEFITS

  • Live cultures may support digestive and immune health
  • Provides medium-chain triglycerides (including lauric acid)
  • Generally low glycemic impact when unsweetened
  • Can aid fullness as a creamy, fatty component in meals
  • Naturally free of dairy proteins for sensitive individuals
  • Useful as a probiotic carrier without lactose

PREPARATION SUGGESTIONS

BREAKFAST BOWL

Top with chia-seeds, almonds, and a few raspberries for a creamy, low-sugar start.

COCONUT PARFAIT

Layer with keto-granola-bar crumbles and coconut-shredded for texture.

SMOOTHIE BASE

Blend with spinach, MCT-oil, vanilla, and ice for a probiotic keto smoothie.

SAUCE BASE

Whisk with curry spices and lime for an easy dairy-free curry sauce.

DESSERT TOPPING

Dollop over dark-chocolate-85 shavings or berries for a rich finish.

PROBIOTIC SNACK

Enjoy plain with cinnamon and a touch of allulose or stevia.

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