KETO VERDICTMODERATE
Full-fat Greek yogurt is moderately keto-friendly at ~3.3g net carbs per 100g with high protein. Portion control is key; it’s a better choice than low-fat varieties thanks to higher fat and lower lactose.
Is Greek Yogurt (Full Fat) Keto?
Yogurt
Full-fat Greek yogurt is moderately keto-friendly at ~3.3g net carbs per 100g with high protein. Portion control is key; it’s a better choice than low-fat varieties thanks to higher fat and lower lactose.
- Net carbs (100g)3.3g
- Protein (100g)10.2g
- Fat (100g)5.3g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.3g
Total Carbs
3.3g
Fiber
0g
Protein
10.2g
Fat
5.3g
Calories
100
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs (~3.3g/100g) fit many keto plans with measured portions
- High protein content supports muscle maintenance and satiety
- Full-fat option is preferred over low-fat for better keto macros
- Strained style lowers lactose vs. regular yogurt
- Versatile base for sweet or savory keto dishes
- Naturally tart flavor pairs well with low-carb add-ins
HEALTH BENEFITS
- Rich in probiotics that can support gut health
- Excellent source of calcium for bone strength
- Provides vitamin B12 and riboflavin for energy metabolism
- Contains selenium supporting immune function
- Higher protein per calorie than many dairy options
- May aid fullness and weight management when portioned
PREPARATION SUGGESTIONS
PROTEIN BOWL
Top with nuts, seeds, and berries measured carefully to fit carb allowance.
TZATZIKI SAUCE
Mix with cucumber, garlic, dill, and lemon juice for a fresh keto sauce for meats.
MARINADE BASE
Combine with spices and olive oil to create a protein-rich marinade for chicken or lamb.
PARFAIT
Layer with keto granola and nuts for a low-carb breakfast or snack.
CREAMY DRESSING
Mix with herbs, lemon, and garlic for a nutrient-dense salad dressing.
DESSERT TOPPING
Use as a high-protein topping for keto berries or sugar-free chocolate.