KETO VERDICTMODERATE
Plain Greek yogurt can fit in moderation. At ~3.6g net carbs per 100g, portion control is key—use small amounts as a topping or recipe component rather than a main serving.
Is Greek Yogurt (Plain) Keto?
Yogurt
Plain Greek yogurt can fit in moderation. At ~3.6g net carbs per 100g, portion control is key—use small amounts as a topping or recipe component rather than a main serving.
- Net carbs (100g)3.6g
- Protein (100g)10.2g
- Fat (100g)0.4g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
10.2g
Fat
0.4g
Calories
59
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Relatively low carb for dairy (~3.6g/100g) if portions are small
- High protein supports satiety and muscle maintenance
- Live cultures may support gut health
- Thick texture: small amounts feel satisfying
- Best used as an ingredient, not a standalone bowl
- Creamy mouthfeel can replace higher-carb sauces
HEALTH BENEFITS
- Excellent protein source for recovery and satiety
- Probiotics may support a healthy gut microbiome
- Provides calcium for bone health
- Rich in B vitamins (incl. B12) for energy metabolism
- Contains iodine for thyroid support
- Can improve meal quality when swapped for sugary yogurts
PREPARATION SUGGESTIONS
KETO PARFAIT
Layer a few spoonfuls with walnuts, pecans, and a few strawberry slices; sweeten lightly with erythritol or stevia.
SAUCE BASE
Stir in dill-seeds, garlic, lemon, and salt for a quick dip for meats and veggies.
BREAKFAST TOPPING
Use a small dollop over nuts and keto-granola-bar crumbles to add tang and protein.
MARINATING MARINADE
Blend with paprika, cumin, and garlic; marinate chicken before grilling.
SMOOTHIE BOWL (TINY)
Blend a few tablespoons with almond-milk-unsweetened and cocoa; top sparsely with nuts/seeds.